WOD – Page 221 – CrossFit Garage

10092019

October 8, 2019SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Metcon AMRAP 12 (AMRAP – Rounds and Reps) 10 Calorie Row 8 Goblet Squats 53/35 6 DB Box Step-Ups 35/25 Rx+ DB 50/35Box: 24/20 DB Box Step-Ups: make sure to fully extend hips and knees at top of step up to complete the movement. Scale load on KB...

10082019

October 7, 2019SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Metcon 12 min amrap front rack lunge farmer carry push press ohs push jerk row (AMRAP – Rounds and Reps) 12-minute AMRAP 9 Front Rack Reverse Lunges 95/65 100′ farmers carry 53/35 9 push press (same barbell) 3-minute rest, then… 12-minute AMRAP 9 OHS 95/65 100′ farmers carry...

10072019

October 6, 2019SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn...

Row Row Row Your Bells

October 5, 2019SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Row Row Row Your Bells 5 Min AMRAP 500m Row Max 2KB Front Squats (35/20) Rest 3 Min 5 Min AMRAP 500m Row Max 2KB Push Press (35/20) Rest 3 Min 5 Min AMRAP 500m Row Max 2KB Box Step-Up (35/20; 24/20) Score Total...

10052019

October 4, 2019SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Metcon John Napolitano Rescue 2(Altered) (AMRAP – Rounds and Reps) AMRAP 35 (partner) 40 Pull ups 40 Back Squats 40 Wall Balls 40 Deadlifts 40 Situps RX 225/155 (BS & DL) WB 20/14 RX+ 255/185 (BS & DL) WB 30/20One person working at a time and split however...

10042019

October 3, 2019SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Metcon Echo Baseline (Time) 60 Calorie Echo Bike 50 Air Squats 40 Abmat Sit-ups 30 Push-ups 20 Pull-ups 10 Burpees Bright Spot Air Squats (AMRAP – Reps) Highest number of unbroken Body weight squats Push-ups Pull-ups

10032019

October 2, 2019SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Metcon Langsdorf 347 (Time) 3 Rounds for Time 400 Meter Run 7 Unbroken Bear Complex (115/75) Burpee Penalty for each drop of the barbell (3 Burpees for the 1st; 4 Burpees for the 2nd; 7 Burpees for each subsequent drop) RX (115/75) RX+ (135/95)Note: Bear Complex is touch...

10022019

October 1, 2019SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Bench Press (1 X 3) Take the first 15 minutes of class to work up to a heavy triple. Record heaviest set Metcon Bench Box EMOM (AMRAP – Reps) EMOM 15 Min 1: Bench Press – 5 reps @ 70% of current 1RM Min 2: AMRAP box...

10012019

September 30, 2019SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Metcon Breakdance (AMRAP – Reps) EMOM 25: Min 1: 18/15 push-ups Min 2: 13/10 Calorie Echo Min 3: 15 Russian KBS 53/35 Min 4: 50 DU Min 5: Rest**Repeat 5x for 25 minutes total SU 2:1 Score is total reps Bright Spot Push-ups Double-Unders Why? Why do we...

09302019

September 29, 2019SiteplicityWOD0

Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Bulgarian Splits Squats (8×6) Using DB’s loaded at each side and rear foot elevated on bench or box, lower body until front leg/quad is parallel to the floor, then raise to full hip extension 6 reps total (3 per leg) *Perform 8 sets of 6 using same...

1 … 219 220 221 222 223 … 312

Category