Crossfit Garage – CrossFit Warm-up 2 rounds of 200m jog 10 Superman PVC Pass Throughs 10 Scap Pull-Ups 10 Scap Push-Ups 10 squats slow and low sampson stretch Skill/Strength Overhead Squat for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for 5+ reps. Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Nancy like run OHS (Time) 5 Rounds for time of: 400m Run 15 x Overhead Squats, 55% of 1RMput weight in notes Cool DownRead more

Crossfit Garage – CrossFit 2023 Indy Test 1 (Time) 9 Front Squats (155/ 105) 9 wall walks 400m Row 15 Front Squats (135/ 95) 15 HSPU 400m Row 21 Front Squats (95/ 65) 21 Pull-ups 400m RowRead more

Crossfit Garage – CrossFit Metcon 20 min AMRAP Partner (AMRAP – Rounds and Reps) Teams of 2 20 min Amrap 125 DU/300 SU 100 Cal. Row 75 wall balls 20/14 50 C2B pull ups 25 Front Squats (135/95)Read more

Crossfit Garage – CrossFit Warm-up 2:00 Prone Bench/Box Stretch, into: 2 Rounds: 8 DB DL 8 DB Hang Muscle Cleans 8 DB Press 8 Cossack Squats 8 Scap Push-ups Finish with: 30 sec Calf stretch each side Skills Double-Unders ~10 min of practice. What do you need to do on your own time to get this skill? Metcon Tabata DU db clean PP DU (AMRAP – Reps) Tabata style 20 sec ON, 10 sec OFF 4 min of each: DU DB Clean 50/35 DB PP 50/35 DU Score is total reps completed Weightlifting Bulgarian Split Squat KB/DB Bulgarian Split Squat 4×6/leg Cool Down roll and stretchRead more

Crossfit Garage – CrossFit Warm-up 15/12 Calorie Row, then 3 rounds of: 10 Superman PVC Pass Throughs 10 Scap Pull-Ups 10 Banded Lat Pull Downs 5 slow and low squats 5 scap push ups Skills 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 feet on box box pull-ups strength options: banded on rig and pvc pull down barbell on rig rows barbell on rig seated pull ups banded pull up (and crossed) – strict or swing/kip banded on J hook pull up – strict or swing/kip Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsMurph is coming. This WOD is great pre-practice Cool Down roll and stretch ()Read more