Crossfit Garage – CrossFit View Public Whiteboard Metcon Fire Fueler (Time) 800 m run 25 KBS 53/35 10 Front squats @55% of 1 RM 15 sit ups 600 m run 20 KBS 15 Front squats 15 sit ups 400 m run 15 KBS 20 Front squats 15 sit ups 200 m run 10 KBS 25...Read More
Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Back squat test (Time) 50 reps of 55% of 1 RM Metcon Dumbbell Snatch Ladder (AMRAP – Reps) DB Snatch Ladder (alternating) 15/10 lbs x 40 reps 25/15 lbs x 35 reps 35/20 lbs x 30 45/30 lbs x 25 55/40 lbs x 20 65/50 lbs x...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon Just Over Here Killing Leg Day (Time) Partner Up! 50-40-30-20-10 Calories on Bike Hang Squat Cleans 95/65One athlete working at a time. Split reps as necessaryRead More
Crossfit Garage – CrossFit View Public Whiteboard Metcon Saturday Fun (AMRAP – Rounds and Reps) 40 Minute AMRAP 21 Power Cleans 95/65 15 Goblet Squats 53/35 9 GHD 21 Hang Clean 95/65 15 Front Squat 95/65 9 Pull Ups RX + 135/95 70/53 Partner Up, split up as you want, one working at a timeRead More
Crossfit Garage – CrossFit View Public Whiteboard Metcon AMRAP 12 (AMRAP – Rounds and Reps) 12 DB Box Step-Overs 50/35 9 GHD sit-ups 6 Matador DipsScaling Options: scale the DB weight, sub GHD for abmat sit-ups, dips using band or on bench/box Metcon Wallball AMRAP interval (2 Rounds for reps) 3min AMRAP Wallballs 20/14 rest...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 possibleUse as a warm up for the 1 Rep Max Clean and Jerk Weightlifting Clean and Jerk (1×1) Take the remainder of class...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon EMOM 16 (AMRAP – Reps) 16 minutes (Alternating): Min 1) 200 m run Min 2) 50 DU Min 3) 15/12 Calorie Bike MIn 4) Max Strict pull-ups Repeat 4 times through**Scale the run distance, sub DU with SU, and sub strict for kipping or ring rows, if...Read More
Crossfit Garage – CrossFit View Public Whiteboard Metcon Don’t Sandbag This One (Time) 3 Rounds: 40/30 Calorie Row 20 Lateral Burpees Over the Sandbag 10 Sandbag Power Clean + Front SquatRead More
Crossfit Garage – CrossFit View Public Whiteboard Metcon Fran Plus (Time) 21-15-9 Calorie Echo Bike Thrusters 95/65 Pull-ups Push-ups Abmat Sit-upsCoaches: Stagger athletes as necessary. Sub rowing for bike for larger classes if needed. Calories on rower: 25-19-13Read More
