WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit Chad (Time) 1000 Step-Ups for time (20″ Box)Ruck or Weight Vest (45/35) Chad – Halved (Time) 500 Step-ups for time (20″ Box)Ruck or Weight Vest (45/35)
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Crossfit Garage – CrossFit New Years Day Garage (Time) 100 Calorie Echo Bike 800 Meter Run 10 Rounds of Cindy (w/a vest) 800 Meter Run 100 Calorie Row With a partner – Runs completed together – The rest one partner working at a time
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Crossfit Garage – CrossFit Warm-up 5 Rounds of ‘Rowling’ -150m 1: Penalty = Air Squats 2: Penalty = UpDowns 3: Penalty = Scap Pull-ups 4: Penalty = Jump Squats 5: Penalty = Burpees (*cap at 8 reps for going over/under) 15 PVC Pass Throughs, into: 1 Round (empty bar): 3 reps each: Clean Grip DL Down Shrug Down Shrug w/ Elbows Muscle Clean Power Clean Front Squat Push Jerk Metcon NY Partner Barbell 22′ (Time) With a Partner: 2,022m Row Into.. 31 Deadlifts (135/95) 31 Hang Power Cleans 31 Front Squats 31 Shoulder to Overhead 31 Bar Facing Burpees Into.. 2,023m Row Rx+ 155/105divide reps between partners Cool Down 1:00 Banded Lat Stretch/Side 1:00 Pigeon Pose/Side Bright Spot Deadlift Hang Power Clean Front Squat Push Jerk
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Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 8/6 Cal Bike 5 Push-Up to Pike 20 Plank Shoulder Taps Gymnastics Ring Muscle Up Progressions 10 Minutes working on Ring Muscle Up Progressions Metcon Bike Push-up Plank (AMRAP – Reps) EMOM X 24 Minute 1: 15/12 Cal Bike Minute 2: 15 Push-Ups Minute 3: :45 PlankPlank Hold = 1 rep per 15 seconds (3 possible reps) Bright Spot Ring Dips Ring Muscle Up Push-ups Cool Down 1:00/Side Doorway Stretch
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Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Lunging Ankle Stretch/Side 1:00 Banded Hip Distraction/Side Calf Stretch Into.. 2 Rounds: 30 Single Unders→ Double Unders :30 Groiner Stretch (per side) 10 Cossack Squats 10 Narrow Stance Squats 10 Sumo Squats Weightlifting Front Squat (1×3) 20:00 to build to new 3RM First 10:00: 1×5 @ 50-60% 1×4 @ 65-75% 2x 2-3 @ 75-90% Last 10:00: 3-4 Attempts at 3RM Metcon FS DU (Time) 5 Rounds: 50 Double Unders 10 Front Squats (95/65)SU 1:1 – barbell received from ground Bright Spot Double-Unders Cool Down 1:00 Feet Up the Wall 1:00/side Couch Stretch
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