Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 25 Jumping Jacks 10 Single DB Sumo Deadlift 10 Alt. DB Snatches 10 Single DB Thruster 5 Inchworms (No Push-Up) Review DB Movements Metcon Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.build stations to rotate around if its a bigger class. Either shotgun or stagger start in that case Fight Gone Bad Scaled (AMRAP – Reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (14/8 lb) 1 minute Sumo Deadlift High-Pulls (35/15 lb) 1 minute Box Steos (20 in) 1 minute Push Press (35/15 lb) 1 minute Row (calories) 1 minute Rest. Skills Rope Climb...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Front Rack Stretch, into: 2 Rounds @ Increasing Pace: 20 High Jump SU —> DU/Attempts 8/6 Cal Row 8/6 Cal Bike 5 Hang Muscle Cleans Weightlifting Hang Power Clean (1×5) for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for 5+ reps. Get above the weight you’ll use in the WOD Metcon Dub Row Echo Hang Power (AMRAP – Rounds and Reps) AMRAP X 22 50 Double Unders 40/32 Cal Row 30/25 Cal Bike 20 Hang Power Cleans(135/95lbs)SU 1:1 Target weight is 70% of your HPC 1RM Dub Row Echo Hang Power Scaled (AMRAP – Rounds and Reps) AMRAP X 22 40 Single or Double Unders 30/32 Cal Row 20/25 Cal Bike 10 Hang Power Cleans(95/65lbs) Cool Down 1:00 Feet Up the Wall Stretch ()Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 200m run 8 Cossack Squats 8 PVC Pass Throughs 8 Kip Swings Empty Bar – 3-5 reps each: Snatch DL Down Shrug Down Shrug w/ elbows Muscle Snatch Power Snatch Skill/Strength Bench Press for 15 min, 3 sets of 3 reps, building each time. If possible on the last set try for 3+ reps. Metcon Power Snatch 200 Toes (Time) 21-15-9 Power Snatch (95/65lbs) T2B *Run a 200m run between each round including at the finish* Rx+ (115/80lbs)scale to land around 14min Target weight is 60% of your PS 1RM Power Snatch 200 Toes Scaled (Time) 21-15-9 Power Snatch (45/35lbs) Sit ups *Run a 100m run between each round including at the finish* scale to land around 14min () Cool Down 1:00 Alternating Between Cobra and Down Dog Reference Power SnatchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Pigeon Pose/Side, into.. 2 Rounds: 8 Groiners 8 Air Squats (1 sec pause) 8 Barbell Upright Rows 8 Up-Down Step-Ups Empty Bar: 10 Elbow Rotations 5 reps (2 second pause @ bottom) Metcon EMOM FS Lateral Sumo Box (AMRAP – Reps) EMOM X 16 Minute 1: 12 Front Squats (95/65lbs) Minute 2: Max Lateral Up-Downs over Bar Minute 3: 12 Sumo Deadlift High Pull Minute 4: Max Box Jumps (24/20) *Score = total number of Up-Downs + Box Jumps1 Bar per person EMOM FS Lateral Sumo Box Scaled (AMRAP – Reps) EMOM X 16 Minute 1: 12 Front Squats (45/35lbs) Minute 2: Max Lateral Up-Downs over Bar Minute 3: 12 Sumo Deadlift High Pull Minute 4: Max Box Steps (24/20) *Score = total number of Up-Downs + Box Steps Skills Rope Climb Rope climb progressions – lay/sit rope pull climbing to feet...Read more

Crossfit Garage – CrossFit EMOM 24 (AMRAP – Reps) Min 1: 15/11 Cal Row Min 2: KB Goblet Squat (70/53) Min 3: 14/10 Echo Cals Min 4: 30 sec PlankScore is total Goblet Squat RepsRead more