Crossfit Garage – CrossFit Warm-up Skill/Strength Overhead Squat 20 min to build to your heaviest set of 3 reps. aka find your 3RM. This is the priority for the day. Stay here as long as you need, but the class will move on Rope Climb 10 min of rope climbing. Find your progression. Tomorrow we’ll train it – lay/sit rope pull climbing to feet – seated box leg wrap – pull up rig hold feet wrap stand – seated box leg wrap stand up Metcon 500m Row (Time) Max Effort 500m RowThis is it! Go all out. Leave nothing on the table. If done right it will crush your hopes and dreamsRead more

Crossfit Garage – CrossFit Warm-up 2 rounds 200ml row 10 slow low squats 10 pvc pass through followed by: 30sec each side calf stretch sampson on rig open/close arm stretch Skill/Strength Overhead Squat 20 min to build to your heaviest set of 3 reps. aka find your 3RM. This is the priority for the day. Stay here as long as you need, but the class will move on Metcon Option 1 500m Row (Time) Max Effort 500m RowThis is it! Go all out. Leave nothing on the table. If done right it will crush your hopes and dreams Attempt as many times as you like (and can bare lol) Metcon Option 2 Row run row run (Time) 500 m row -rest 2 mins- 400 m run -rest 2 mins- 500 m row -rest 2 mins- 400 m run Skill/Strength If time permits Rope Climb 10 min of rope climbing. Find...Read more

Crossfit Garage – CrossFit Snasquatch (Time) 5 Rounds 9/6 Echo Cals 6 DB Goblet Squat (50/35) 3 BMU or 5 Strict Pull-up Rest 2 min 3 Rounds 21 Double-unders (2:1 SU’s) 15 Alt DB Power Snatch 50/35 9 GHD or 12 Sit-upsRead more

Crossfit Garage – CrossFit Partner CrossFit Chipper (Time) Workout name: “Partner CrossFit Chipper” Time: 30-40 minutes Equipment needed: • Barbell with weight plates • Pull-up bar • Box (20 inches for women, 24 inches for men) • Medicine ball (20 pounds for men, 14 pounds for women) • Jump rope Instructions: This workout involves alternating exercises with your partner. You will both complete one exercise before moving on to the next one. Complete all exercises in the order listed. 1 1000 meter row (switch partners after each 250 meters) 2 50 partner wall balls (partners stand facing each other, passing the ball back and forth as they do a squat and throw the ball to the wall) 3 40 partner box jumps (partners alternate jumping onto the box) 4 30 partner deadlifts (partners alternate lifting the barbell) 5 20 partner pull-ups (partners alternate doing pull-ups on the bar) 6 100...Read more

Crossfit Garage – CrossFit Warm-up 3 rounds 100m jog 10 scap pull ups 10 pull up swings 10 light wall balls 10 boot strappers followed by: Scorpion childs pose Skill/Strength Thruster Prep for WOD, 15 min to get to a weight higher than you’ll use in the WOD Metcon EMOM 15 run pull up thruster (AMRAP – Reps) EMOM for 15 min: Min 1 – 100m run Min 2 – max Pull Ups (athletes choice) Min 3 – max Thruster at 70% of 1RM score is total pullups and thrusters add choice and weight to notesPick the harder progression today. Try to work on moving down the list. Reference Pull-ups Pull ups progression options: Kip swing with feet on box 2 kip swings + 1 Kip, with feet on box 2 kip swings + pull-up, with feet on box 2 kip swings + 1 pull-up + 2 kip swings, with...Read more