Crossfit Garage – CrossFit View Public Whiteboard Metcon “Tri” again (Time) 3 rds Rx 15 Hand release Push ups 12 OHS 95/65 9 Dips (matador or boxes) 1 rope climb Rx+ 10 HSPU 12 OHS 115/80 9 ring dips 1 rope climb* OHS received from ground Bright Spot Handstand Push-ups Overhead Squat Ring Dips Metcon...Read More

Crossfit Garage – Summer Strength View Public Whiteboard Weightlifting Shoulder Press Deadlift Extra Credit Back Squat Bench PressRead More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Bench Box EMOM (AMRAP – Reps) EMOM 15 Min 1: Bench Press – 5 reps @ 70% of current 1RM Min 2: AMRAP box jumps 24/20 Min 3: Rest **Repeat for a total of 5 rounds = 15 minutes Score is total number of box jumpsRead More

Crossfit Garage – Summer Strength View Public Whiteboard Weightlifting Back Squat Shoulder Press Extra Credit DeadliftRead More

Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Paused Front Squat (6×3) 6 sets of 3 Paused Front Squats using 55-60% 1RM. Adjust load as needed Athletes will lower themselves into a below parallel front squat position, pause (come to a complete stopping point) before standing up out of the squat. Aim to not re-rack...Read More

Crossfit Garage – CrossFit View Public Whiteboard Santora (3 Rounds for reps) 3, 1-Minute AMRAPs of each movement: Squat Clean, 155# 20′ Shuttle Sprint Deadlift, 245# Burpees Jerk, 155# RestIn honor of U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, died in Logar province, Afghanistan on April 23, 2010To learn more about Santora...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Power Clean EMOM (Weight) 3 Power Cleans EMOM for 10 minutes. Pick a heavy yet doable weight you can maintain for 30 reps, if possible Accessory Work 8-Minute Abs (No Measure) EMOM 8 Min 1: Low Plank Hold (elbows) Min 2: Abmat Situps Min 3: Hollow Hold...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon AMRAP Intervals (3 Rounds for reps) AMRAP 5: Buy-In 300m row 6 T2B 8 Wall Balls 20/14 10 Alternating Pistols *Rest 2 mins, then: AMRAP 5: Buy-In 300m row 6 T2B 8 DB Thrusters 35/20 10 Air Squats *Rest 2 mins, then: AMRAP 5: Buy-In 300m row...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon 500 DU (Time) Accumulate 500 Double-Unders *at the top of each minute, (beginning at 0:00) perform 3 Air SquatsSU 1:1 Weightlifting Back Squat Following the Metcon, use the remainder of class to complete 5 sets of 4 reps using 60-65% of current 1RM. We will work towards...Read More