Crossfit Garage – CrossFit View Public Whiteboard Metcon Make it a partner if you want and go back up the ladder….. One working at a time and split the reps however you want Robert Cordice (Time) 21-15-9 Power Snatches (75/45) Sit Ups Then: 15-12-9 Power Snatches (95/65) Knees to Elbow Then: 12-9-6 Power Snatches (115/85)...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Jacinto Storm (Hero Wod) (Time) 69 Double Unders 69 Air Squats 69 Push Ups 69 PullUps 69 WBS 69 KBS 69 Dead Lifts 69 Double Unders RX 20/14 WB 95/65 DL 53/35 KB Scaling Option today is Partner Up RX is one person 45 Minute Time Cap...Read More

Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Back Squat (6×4) **6 sets of 4 reps using 75% of 1RM Rest :90-2:00 between sets Metcon Row repeats (Time) Row 500m Rest 90sec 500m Rest 3min 500m Bright Spot 500m Row (Time) Max Effort 500m Row Why? There is the tendency for new CrossFit athletes to...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Complex Weight (AMRAP – Rounds and Reps) 18 Minute AMRAP 10 Deadlifts 10 Power Cleans 10 Hang Cleans (Power) 10 Push Jerk (40 Reps is one round) RX 95/65 RX+ 135/95 Log Total Rounds Bright Spot Deadlift Power Clean Hang Clean Push Jerk Why? Chipper WODs challenge...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Who Wrote This? (AMRAP – Reps) 20 Minute Partner AMRAP 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Burpees 40 Thrusters (75/45) 40 Box Jumps 40 Burpees 50 Thrusters (45/35) Max Calorie row (time left if any) Reference ThrusterRead More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Nannie (AMRAP – Reps) AMRAP 20: Start of clock from min 0-10… ANNIE 50-40-30-20-10 DU sit ups at 10 min start… (Min 10-20) 400 m run (4 reps) max pull ups (unbroken) until min 20. If you do not complete annie, thats fine all your reps count....Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Mood Swings AMRAP 27 (rounds & reps) 12/9 Cal Echo 9 Dumbbell Clean & Press 35/20; Rx+ 50/35 5 T2B; Rx+ T2Ring 1 Rope ClimbRead More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Terence Hatton Rescure 1 (Time) 1600 Meter Run 50 Box Jumps 24/20 25 Deadlifts 155/105 50 Sit Ups 25 Cleans (Squat) 155/105 50 Pull Ups 1600 Meter RunIn Honor of Fallen 19 Hotshots coming up we are introduing other firefighter hero wods. This is written as a...Read More

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 Why? A ‘baseline’ style workout is designed to be performed at an all or nearly all sprint pace to measure your level of fitness and cardiovascular endurance. This...Read More

Crossfit Garage – CrossFit View Public Whiteboard Metcon Bring It (Time) 100 DU Buy In Then: 21-15-9-15-21 Toes to Bar DB Push Press 35/25 (2) 100 DU Cash Out RX+ Toes to Ring 55/35SU 2:1 Bright Spot Double-Unders How many did you do unbroken? Toes-To-Bar How many did you get unbroken?Read More