Crossfit Garage – CrossFit Coaching Focus -Rowing Technique Metcon Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereRead More

Crossfit Garage – CrossFit Weightlifting Back Squat (4×3 @85%) try and do 5 more pounds than last weeks 85% Metcon Metcon (Time) Rx 5 Rounds: 9 Power Cleans (115/80) 15 Push-ups 21 Squats 200m Run Rx+ 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200m RunTime Cap: 20 minutesRead More

Crossfit Garage – CrossFit Weightlifting Coaching Focus -snatch -drop snatch -snatch balance -mobility issues Snatch (5×2 building to 90%) 20-30 minute focus Metcon Metcon (3 Rounds for reps) Rx AMRAP 3: 15/12 Calorie Row 12 Power Snatch (75/55) Rest 3:00 AMRAP 3: 15/12 Calorie Row 8 Power Snatch (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie...Read More

Crossfit Garage – CrossFit Weightlifting Back Squat (4×3 @80-85%) Metcon 500m Row (Time) Row 500m for time 3 rounds (Time) 3 Rounds for time of: 15 Power Cleans (115/80) 45 Double-unders 15 Push Jerks (115/80) 45 Double-unders3/1 single undersRead More

Crossfit Garage – CrossFit Metcon Topsy Turvey (Time) 70 Russian KBS 1.5/1 60 Wallballs 20/14 50 Double Unders 40 STOH 95/65 30 Front Squat 95/65 20 Pull-Ups 10 Burpees (per person) *For all of the above, partners switch as needed except for last movement – one partner will do 10 burpees and then the other...Read More

Crossfit Garage – CrossFit Metcon Weightlifting Triple 21-15-9 (Time) 21 – 15 – 9 Thrusters 95/65 Kettlebell Swings (53/35) -rest 5 min- 21 – 15 – 9: Row for Calories Burpees over rower rest 5 min- 21 – 15 – 9: Medball Squat Cleans (20/14) 200 Meter RunScore is over all total time. Put times...Read More

Crossfit Garage – CrossFit Weightlifting Power Snatch (3×5 @75-80%) Snatch High Pull (3×3 @95%) Metcon Metcon (2 Rounds for reps) 2 Rounds for time of: 50 Wallball Shots 20/14 5 Clean & Jerks 135/95 -rest 5 min- 21-15-9 reps for time of: Deadlift, 225/155 63-45-27 Double-unders3/1 single under, C&J can be powerRead More

Crossfit Garage – CrossFit Weightlifting Shoulder Press (4×5 @75-80%) Metcon AMRAP 15 (AMRAP – Rounds and Reps) AMRAP 15 Rx 10 barbell curls 75/45 10 DB push press 35/25 15 sit ups 20 box jumps 24/20 RX+ 1 Rope climb 10 HSPU 15 T2B 20 box jumps 24/20Read More

Crossfit Garage – CrossFit Metcon Half Murph (Time) Rx 800 m run 50 pull ups 100 push ups 150 Air Squats 800 m run (split reps however you need… Cindy perhaps) Rx+ 1 mile run 50 pull ups 100 push ups 150 air squats 1 mile run (in order) (weight vest optional 20/14)Read More

Crossfit Garage – CrossFit Metcon Team Regionals event 14.6 (Time) Rx Teams of 2: 50 Calorie Row 50 Box Jump Overs (24/20″) 50 Deadlifts (185/125#) 50 Wallballs (20/14#) 50 Burpees 50 Wallballs (20/14#) 50 Deadlifts (185/125#) 50 Box Jump Overs (24/20″) 50 Calorie Row Rx+ Team of 2: 100 Calorie Row 100 Box Jump Overs...Read More