WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 200-meter run (moderate pace) 25-ft bear crawl 25-ft Samson lunges 25-ft Spiderman twist 25-ft Inchworm + push-up 25-ft crab walk (focus on maintaining high hips) 25-ft burpee broad jump 25-ft high knees 25-ft butt kickers 200-meter run (fast/stride) 240523 (Time) – RX – 5 rounds for time: 8 handstand push-ups 8 alternating front rack lunges (75/115 lb) 8 push presses (75/115 lb) 400-m run – INTERMEDIATE – 5 rounds for time: 8 pike push-ups 8 alternating front rack lunges (65/95 lb) 8 push presses (65/95 lb) 400-m run – BEGINNER – 5 rounds for time: 8 DB shoulder presses (20/35 lb) 8 alternating front rack lunges (35/45 lb) 8 push presses (35/45 lb) 300-m run Stretching (No Measure) 2 sets: :30 foam roll IT band/leg :30 lacrosse ball roll/foot – AT-HOME – (Time) 5 rounds for time: 8 handstand push-ups...
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Crossfit Garage – CrossFit HSPU, FR Lunges, PP, Running… (Time) – RX – 5 rounds for time: 8 handstand push-ups 8 alternating front rack lunges (75/115 lb) 8 push presses (75/115 lb) 400-m run 25 minute time-cap Coaches Notes: -15:00-20:00 -HSPU in 1-2 sets -Unbroken front rack lunges each round -Large if not unbroken sets of push presses -Runs in 2:00 or less each round Stretching (No Measure) 2 sets: :30 foam roll IT band/leg :30 lacrosse ball roll/foot Front Rack Lunge Push Press
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Crossfit Garage – CrossFit HSPU, FR Lunges, PP, Running… (Time) – RX – 5 rounds for time: 8 handstand push-ups 8 alternating front rack lunges (75/115 lb) 8 push presses (75/115 lb) 400-m run 25 minute time-cap Coaches Notes: -15:00-20:00 -HSPU in 1-2 sets -Unbroken front rack lunges each round -Large if not unbroken sets of push presses -Runs in 2:00 or less each round Stretching (No Measure) 2 sets: :30 foam roll IT band/leg :30 lacrosse ball roll/foot For Reference Front Rack Lunge Push Press
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Crossfit Garage – CrossFit General Warm-up (No Measure) 2 rounds: 1:00 row, bike, ski, or shuttle run :30 mountain climbers 10 air squats 10 alternating lunges :30 up-downs 10 deadlifts (empty barbell or PVC) 10 behind-the-neck shoulder presses :30 burpees Skill Work (Weight) Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat 240522 (Time) – RX – 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatches 2 overhead squats – INTERMEDIATE – 10 rounds for time: 4 deadlifts (75/115 lb) 3 hang power snatches 2 overhead squats – BEGINNER – 10 rounds for time: 4 deadlifts (35/45 lb) 3 hang power snatches 2 overhead squats Stretching (No Measure) 1 set: 200-m recovery walk 1:00 couch stretch/leg – AT-HOME – (Time) 8 rounds for time: 4 left-arm dumbbell deadlifts 3 left-arm dumbbell hang power snatches 2 left-arm dumbbell overhead squats 4 right-arm...
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Crossfit Garage – CrossFit Skill Work (Weight) Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat DL, HPS, OHS (Time) – RX – 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatches 2 overhead squats 12 minute time-cap Coaches Notes: -Less than 10:00 -Moderate barbell loading that allows for at least 2 unbroken rds. -Balanced challenge of metabolic and muscular fatigue Stretching (No Measure) 1 set: 200-m recovery walk 1:00 couch stretch/leg Deadlift Hang Power Snatch Overhead Squat
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