Crossfit Garage – CrossFit Warm-up Short line drills – 6 mats down, jog back to start: – Lunge with a Twist – Ham Scoops – Broad Jump + Vertical Jump – Alternating Side Lunges – High knees (accumulate 30) – Butt Kicks (accumulate 30) Followed by (light) 10 db push ups 10 db clean 10 db jerks Skill/Strength Squat Clean for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for 5+ reps. How did it feel Friday? What tip did you get to work on? Can you commit to pulling under the bar? Metcon Remember to bring long sleaves for tomorrow’s stone wod EMOM bent over row db clean jerk (AMRAP – Reps) EMOM for 9 min: 1 min – bent over row 55% of 1 RM 2 min – DB clean 50/35# 3 min – DB jerk BOR ~ 85#/...Read more

Crossfit Garage – CrossFit This or That… (Time) 400m Run w/weight vest or WB (20/14) 1 to 10 to 1 Reps ** Pull-ups w/Weight Vest or 20/14 WB Waiter Squats (weight vest & 53/35 KB) or 2 KB **at 5, 10, 5 Rounds 400m Run w/weight vest or WB (20/14) Rx+ Weight vest & WB Pull-up and RunRead more

Crossfit Garage – CrossFit Open Gym w/ NA (AMRAP – Rounds and Reps) 30 min partner amrap 1000m row 90 air squats 800m run 70 kbs (53/35) 60 cal bike 50 sit-ups 40 goblet lunges (53/35) 30 box jumps 20 partner burpees (together) 10 kb deadlift (53×2/35×2) Rx+ Solo MetconRead more

Crossfit Garage – CrossFit Warm-up 2 Rounds: 10 PVC ATW 10 PVC Pass Thru 8 Barbell DL 8 Hang Muscle Cleans 8 Cossack Squats 8 Scap Push-ups 8 Box step ups Skill/Strength Handstand Walk Kick up some, no wall Kick up to wall, tap, down kick up and hold hold and shift weight on shoulders hold and lift hands up a bit Toes on a box, bent, hands walk around box HS walk into the wall a few steps no wall, kick up with friend support no wall, walk with friend support HS walk Metcon AMRAP 18 HS clean box jump (AMRAP – Rounds and Reps) AMPAP in 18 min: Your Handstand progression (60 seconds) 9 cleans @ 55% of 1RM 15 box jumps (scaled: step ups) (24/20) Add your HS progression to notesPut weight in notes 10 min to warm up your clean (squat preffered) Cool Down Reference Clean...Read more

Crossfit Garage – CrossFit Skill/Strength Warm-up Calf Stretch, Into: 2 Rounds: 8 Bootstrappers 8 DB Front Squat 8 DB Press 8 sit ups 8 squats low and slow Scorpion stretch Thruster for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for 5+ reps. Metcon emom 9 thruster sit up hold (AMRAP – Reps) EMOM for 9 min: 1: Max Thruster 65% 1RM 2: Max Sit Up 3: Max continuous double KB hold (53 / 35) (10s = 1 rep)Put weight in notes Cool DownRead more