Crossfit Garage – CrossFit View Public Whiteboard Metcon 400 row squat clean 5 rounds (Time) 5 Rounds 400/350 m Row 8 Squat Cleans (RX 155/105) (RX+205/155) Bright Spot Clean Squat CleanRead More

Crossfit Garage – CrossFit View Public Whiteboard Metcon The WOD of Good Intentions (Time) 4RFT: 21 Thrusters (95/65#) 12 Bar-Facing Burpees The WOD of Good Intentions (alt) (Time) 4RFT: 21 Thrusters (75/55) 12 Bar-Facing Burpees 20 Min Run @65% (No Measure) This is NOT for distance. Find a pace that you can keep for the...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Bright Spot Sumo Deadlift High Pull Push PressRead More

Crossfit Garage – CrossFit View Public Whiteboard On the way to Nicole’s (AMRAP – Rounds and Reps) 4 min AMRAP 9 Push-ups 6 T2B 3 Front Squat 155/105 5 Min AMRAP 12 Wallballs 20/14 9 Cal Row 6 Deadlift 155/105On the verge of Murph, use these AMRAP’s to practice pacing high reps over a 29...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon ‘Hammer’ (Time) 5 Rounds: 5 Power Cleans 135/95 10 Front Squats 135/95 5 Jerks 135/95 20 Pull-ups 90 Seconds RestU.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division, based out of...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Power Reverse Cluster (Time) 6 Rounds: 15 Power Snatch 65/45 20 Alternating Reverse Bodyweight Lunges 15 Clusters 65/45 :30 Hollow Hold Rx+ 85/65Cluster = Clean + Thruster Hollow Hold: both shoulders and feet are held about 6 inches above the ground Bright Spot Power Snatch ClusterRead More

Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Deadlift (1 X 3) Take the first 20-25 mins of class to establish a heavy 3-rep. Aim for touch-and-go transition. Record heaviest set of 3 Metcon AMRAP 9 (AMRAP – Rounds and Reps) 3 Devils Press 50/35 6 Box Jump-Overs 24/20 9 Med Ball Cleans 20/14Two DBs...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Murph Mode (Time) 800m Run, then: 3 Rounds: 10 Pull-ups 20 Air Squats 3 Rounds: 10 Push-ups 20 Sit-ups, then 800m Run Rx+ Run 1 MILE instead of 800m at beginning and end OPTIONAL: wear a weighted vest WEIGHT VEST WEDNESDAY Bright Spot 800m Run (Time) Max...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Rope Burn (Time) Rx 240 Single-unders 60 Cal Row 60 Sit-ups 180 Single-unders 45 Cal Row 45 Sit-ups 120 Single-unders 30 Cal Row 30 Sit-ups Rx+ 120 Double-unders 60 Cal Row 60 Sit-ups 90 Double-unders 45 Cal Row 45 Sit-ups 60 Double-unders 30 Cal Row 30 Sit-ups...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Saved by the Barbell (3 Rounds for reps) 3 rounds for max reps of: 1 minute of burpees
 1 minute of wall-ball shots 1 minute of deadlifts
 1 minute of med-ball sit-ups
 1 minute of hang power cleans
 Rest 1 minute Men: 20-lb. ball, 115-lb. deadlifts and...Read More