WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit General Warm-up (No Measure) 4 sets: Row, ski, or AirBike: :30 easy pace :20 moderate pace :10 fast pace :10 rest 2 sets: :30 Samson stretch/leg :30 up-downs 5 elbow-to-instep/leg 10 push-ups (on knees as needed) 10 step back lunges/leg 10 pike push-ups 1 set: 10 x shuttle runs (25 feet out and 25 feet back) 240229 (No Measure) – RX – Complete as many reps as possible in 8 minutes of: 5 shuttle runs 10 double-DB push jerks (35/50 lb) 20 box step-ups (20/24 in) – 1 shuttle run = 25 ft down/25 ft back – INTERMEDIATE – Complete as many reps as possible in 8 minutes of: 5 shuttle runs 10 double-DB push jerks (20/35 lb) 20 box step-ups (20/24 in) – 1 shuttle run = 25 ft down/25 ft back – BEGINNER – Complete as many reps as possible in 8 minutes of:...
Read more
Crossfit Garage – CrossFit Runs, PJ, Step-ups (AMRAP – Reps) AMRAP x8 5 shuttle runs 10 double-DB push jerks (35/50) 20 box step-ups (20/24) -1 shuttle run = 25 ft down/25 ft back Skill Work (Checkmark) Post-workout 4 sets: :20 plank hold :10 rest :20 flutter kicks :10 rest
Read more
Crossfit Garage – CrossFit General Warm-up (No Measure) 3 sets: :20 alternating Spiderman stretches :20 up-downs :20 PVC pass-throughs :30 rest 3 sets: :20 air squats :20 burpees :20 PVC shoulder presses Clean and Jerk (- RX – Every 2 minutes for 10 rounds: 1 clean and jerk – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 2 minutes for 10 rounds: 2 clean and jerks) Stretching (No Measure) Accumulate: 30 reach-roll-lifts 50 banded lat pull downs – AT-HOME – (Time) 10 unbroken sets for time: 5 dumbbell deadlifts (35/50 lb) 5 dumbbell hang power cleans 5 dumbbell push jerks – Complete each set of 15 reps without putting the dumbbells down. – Use two dumbbells.
Read more
Crossfit Garage – CrossFit Clean and Jerk (Every 2 minutes for 10 rounds: 1 clean and jerk) 500m Row (Time) Max Effort 500m Row
Read more
Crossfit Garage – CrossFit General Warm-up (No Measure) 3 sets: 5 PVC pass throughs 6 alternating PVC overhead lunges 5 PVC good mornings 6 PVC overhead squats – Hold the bottom of each good morning and squat for a 1 second pause. 240227 (Time) – RX – 3 rounds for time: 4 rope climbs 12 GHD sit-ups 16 single-leg squats – INTERMEDIATE – 3 rounds for time: 2 rope climbs 12 GHD sit-ups to parallel 16 single-leg squats to a target (16 in) – BEGINNER – 3 rounds for time: 4 pull-to-stands 12 sit-ups 16 alternating reverse lunges Skill Work (Checkmark) Post-workout Accumulate: 50 GHD hip extensions Stretching (No Measure) 3 sets: :30 cobra stretch :30 Spiderman stretch, left :30 Spiderman stretch, right – AT-HOME – (Time) 3 rounds for time: 8 man makers (35/50 lb) 12 weighted sit-ups (15/20 lb) 16 single-leg squats
Read more
1 2 3 581