Crossfit Garage – CrossFit General Warm-up (No Measure) 2 sets: :30 alternating single-leg toe touches :30 alternating back-step lunges (empty barbell) :30 inchworm + push-ups – Rest :30 2 sets: 5 elbow instep + reach/side 10 alternating scorpions 10 barbell good mornings (empty barbell) 5 bar-facing burpees Deadlift (12 minutes to build to heavier than the workout weight) 230707 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 12 deadlifts (105/155 lb) 12 bar-facing burpees INTERMEDIATE – AMRAP 12: 12 deadlifts (85/115 lb) 10 bar-facing burpees – BEGINNER – AMRAP 12: 12 deadlifts (65/95 lb) 8 burpees Skill Work (No Measure) Post-workout: Accumulate: 2:00 plank hold 2:00 hollow hold Stretching (No Measure) Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calvesRead more

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: :30 row (easy pace) :30 alternating Samson stretch :30 ring rows 1 set: :30 row (moderate pace) :30 push-up to down dog :30 jumping pull-ups 1 set: :30 row (moderate pace) :30 plank hold :30 pull-ups 1 set: :30 row (fast pace) :30 push-ups :30 pull-ups Skill Work – Pre-workout Push Jerk (Skill Work – Pre-workout On an 8:00 clock: Build to a heavy set of 5 push jerks.) Record your heaviest set of push jerks. 2007 CrossFit Games Event 1 (Time) – RX – For time: 1000 meter row then, 5 rounds: 25 pull-ups 7 push jerks (95/135 lb) – INTERMEDIATE – For time: 1000 meter row then, 5 rounds: 15 pull-ups 7 push jerks (75/115 lb) – BEGINNER – For time: 1000 meter row then, 5 rounds: 10 jumping pull-ups 7 push jerks (55/75 lb) Stretching (No Measure)...Read more

Crossfit Garage – Student Strength Back Squat (4×3) Shoulder Press (4×3) Dead Hang (Time)Read more

Crossfit Garage – CrossFit General Warm-up (No Measure) AMRAP 4: 20 jumping jacks 5 push-ups 20 alternating shoulder taps 5 shoulder presses (PVC) Shoulder Press (5 sets: 3 shoulder presses – Build to a heavy set of 3 and maintain for all 5 sets.) – RX – 5 sets: 3 shoulder presses – Build to a heavy set of 3 and maintain for all 5 sets. – INTERMEDIATE – Same as RX’d. – BEGINNER – 5 sets: 5 shoulder presses – Build to a moderate set of 5 and maintain for all 5 sets. Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here30 minute cap Stretching (No Measure) Accumulate: 30 reach-roll-lifts 50 banded face pullsRead more

Crossfit Garage – CrossFit General Warm-up (No Measure) 2 sets: :20 jumping jacks 10 unweighted good mornings 10 walking lunge steps 5 push-ups, slow 5 push-ups, fast Freedom 1776 (Time) In Teams of 3, complete 1776 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury prevents it). Buy in: 400 m run all together then… Kettlebell Swings 53/35 Box Jumps 24/20 Air Squats Pushups Alt. DB snatches 50/35 Burpees Pull-ups Situps Calories Rowed Double Unders – (no single scaling) Wall Balls (20/14) Dumbbell Push Press 40/25 Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here– RX...Read more