Crossfit Garage – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime for all these pull ups and thursters to pay off for the past weeks!!! Weightlifting Clean High Pull (4×3 @80-100% of 1 RM) Barbell Shrug (3×8) Make this heavier than your 1 RM cleanRead More

Crossfit Garage – CrossFit Metcon Benchwarmers (Time) Rx Teams of 3: 3 Rounds: 100 Calorie Row 50 Bench Press (115/80) 400m Team Run Rx+ 3 Rounds: 100 Calorie Row 50 Bench Press (135/95) 400m Team Run35 min Time CapRead More

Crossfit Garage – CrossFit Metcon Playground (Time) Rx 1 Mile Run 21 Kettlebell Swings (53/35) 21 Goblet Squats (53/35) 800 Meter Run 15Kettlebell Swings (53/35) 15 Goblet Squats (53/35) 400 Meter Run 9 Kettlebell Swings(53/35) 9 Goblet Squats (53/35) Rx+ 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15Kettlebell...Read More

Crossfit Garage – CrossFit Metcon Terrific Two-Some (Time) 100 Russian KB swings 53/35 400m run 100 Thrusters 75/55 400m run 100 med ball sit ups 20/14 400m run 100 Front squats 95/65 400m run 100 American KB swings One partner working at a time, except both run at the same time Metcon 11 AM AMRAP...Read More

Crossfit Garage – CrossFit Weightlifting Clean (4×3 @80-85%) Metcon Frantastic (Time) 3 rounds 21/18 Calorie Row 18 Thrusters 95/65 15 Pull-upsRead More

Crossfit Garage – CrossFit Weightlifting Back Squat (EMOM 5) min1: 10 Back squats min2: rest min3: 8 back squats min4: rest min5: 6 back squats increase weight each set. Start at 65-70% then go up 5% Metcon Powerball (Time) 27-21-15-9: Power Snatch (75/55#) Wallballs (20/14#) Calorie RowRead More

Crossfit Garage – CrossFit Metcon Down Under (Time) Rx 3 Rounds: 50 Single-unders 20 Wallballs (20/14#) – 50 Calorie Row – 2 Rounds: 50 Single-unders 20 Wallballs (20/14#) – 35 Calorie Row – 1 Round: 50 Single-unders 20 Wallballs (20/14#) – 20 Calorie Row Rx+ 3 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 50 Calorie...Read More

Crossfit Garage – CrossFit Metcon Benching sleds (Time) Rx 10-8-6-4-2: Bench Press @70% Pull-ups 400 Meter Emtpy Sled Push 10-8-6-4-2: Bench Press @70% Pull-ups Rx+ 10-8-6-4-2: Bench Press (135/95#) Strict Pull-ups 400 Meter Emtpy Sled Push 10-8-6-4-2: Bench Press (135/95#) Strict Pull-upsWe have 2 sleds. One is heavier than the other. Take turns every 50...Read More

Crossfit Garage – CrossFit Weightlifting Snatch Pull (4×3 @80%) PERFECT FORM HERE!!!! Keep bar close, practice snapping your hips through!!! Metcon Double RAP (2 Rounds for reps) Rx AMRAP 7 50 DU/150 SU 15 Toes to Bar rest 3 min AMRAP 7 30 DU/ 90 SU 10 HSPU Double RAP (scaled) (2 Rounds for reps)...Read More

Crossfit Garage – CrossFit Metcon Resurrection (Time) 2 person team 1,984 m row (both partners) Then… 7 rounds 7 box jumps 24/20 7 pull ups 7 wall balls 20/14 7 KBS 7 thrusters 95/65 7 GHD sit ups 7 hang squat cleans Then… 316 m partner carry Partners work at the same time on the...Read More