Crossfit Garage – CrossFit Skill Work (Checkmark) Pre-workout: Accumulate: 40 alternating handstand shoulder taps Partner T2B & WW (Time) – RX – 3 rounds for time with a partner: 40 toes-to-bars 12 wall walks – One athlete works at a time. Athletes may alternate as they see fit. 17 minute time-cap Intended Stimulus: -15:00 -T2B...Read More

Crossfit Garage – CrossFit Skill Work (Checkmark) Pre-workout: Accumulate: 40 alternating handstand shoulder taps Partner T2B & WW (Time) – RX – 3 rounds for time with a partner: 40 toes-to-bars 12 wall walks – One athlete works at a time. Athletes may alternate as they see fit. 17 minute time-cap Intended Stimulus: -15:00 -T2B...Read More

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 round: Each drill 25 feet down and back: Jog High knee karaoke Knee to chest Lunge with a torso twist High knees Butt kickers 240415 (Time) – RX – 5 rounds for time with a partner: 400-m run 40 alternating single-leg squats – Run together and...Read More

Crossfit Garage – CrossFit Partner Run/Pistol (Time) – RX – 5 rounds for time with a partner: 400-m run 40 alternating single-leg squats – Run together and break up the squats as needed. 22 minute time-cap Intended Stimulus: -20:00 -Runs in 2:00 or less -Pistols/variation complete in 2:00 or less Back Squat (EMOM 15: 2...Read More

Crossfit Garage – CrossFit Partner Run/Pistol (Time) – RX – 5 rounds for time with a partner: 400-m run 40 alternating single-leg squats – Run together and break up the squats as needed. 22 minute time-cap Intended Stimulus: -20:00 -Runs in 2:00 or less -Pistols/variation complete in 2:00 or less Back Squat (EMOM 15: 2...Read More

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: :30 bike (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: :30 bike (moderate pace) 10 knee push-ups :30 active bar hang 1 set: :30 bike (fast pace) 10 single-arm dumbbell shoulder presses/arm 10 scap push-ups 1 set: :30 bike...Read More

Crossfit Garage – CrossFit 20240414 (Time) 500/400m Row 400m Run 30 Thrusters (75/55) rest 4 minutes 500/400m Row 400m Run 20 Thrusters (95/65) rest 4 minutes 500/400m Row 400m Run 10 Thrusters (115/85) Skill Work (Checkmark) Post-workout Accumulate 10 reps of each movement per arm: DB Turkish get-up + windmill Stretching (No Measure) 1 set:...Read More

Crossfit Garage – CrossFit General Warm-up (No Measure) Med-ball toss warm-up | 6:00 1 round: 10 air squats, no ball 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws 2 sets: 5 wall-ball shots – Partners take turns. 240413 (AMRAP – Rounds and Reps)...Read More

Crossfit Garage – CrossFit WBs, Muscle-Ups, WW (AMRAP – Rounds and Reps) – RX – AMRAP 25 with a partner: 20 wall-ball shots (9/10 ft)(14/20 lb) 10 bar muscle-ups 5 wall walk + burpees – Partners split work as needed. Intended Stimulus: -8+ rounds -WBs & Bar muscle-ups in small, fast sets -Alternate single reps...Read More

Crossfit Garage – CrossFit General Warm-up (No Measure) 2 sets: 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats :15 side-plank hold/side 200-meter run :20 plank hold 240412 (Time) – RX – 3 rounds for time: 21 power cleans (105/155 lb) 400-m run Plank hold for time equal to run time – Plank...Read More