Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 20 Jumping Jacks 3 Inchworm-to-Pushup 10 Cossack Squats 6 Muscle Clean (empty bar) Metcon Team Warpath (Time) 800m Run 10 Rounds of ‘The Chief’ 400m Run 8 Rounds of ‘The Chief’ 200m Run 4 Rounds of ‘The Chief’ *’The Chief’ = 3 Power Cleans, 6 Push-ups, 9 Air Squats* (135/95) Partners run together and trade off after each round Bright Spot 800m Run (Time) Max Effort 800m Run 400m Run (Time) Max Effort 400m Run 200m Run (Time) Power Clean Push-ups Air Squats (AMRAP – Reps) Cool Down 1:00/Side KB Calf SmashRead more

Crossfit Garage – CrossFit Warm-up GENERAL 3:00 on Rower Into.. 3 RDS 10 Kip Swings 10 Straight Leg Sit-Ups SPECIFIC Review Movements 10 Muscle Cleans 10 Thrusters (Empty Barbell) Metcon CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 hanging knee raises 40 wall-ball shots 30 cleans 20 chin-over-bar pull-ups F: 10lb ball to 9ft target, 65lb M: 14lb ball to 10ft target, 95lb Cool Down Roll and stretch before leavingRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 400m run, Into.. 2 Rounds: 5/5 Single Arm KB Deadlift 8/8 Side Plank Hip Taps 10 Air Squat Skill/Strength EMOM x 12 Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :30 Hollow Hang from Rig Metcon 200m Goblet Side Plank (AMRAP – Rounds and Reps) AMRAP X 16 200m run 12 Goblet Squats (53/35lbs) (24/16kg) :30 side plank (R) :30 side plank (L) Rx+ All runs sub :55 Cool Down Roll and stretch before leavingRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 8/6 Cal Bike 10 Cossack Squats 10 PVC Pass Throughs 10 PVC Overhead Squats 1 Round – Empty Bar – 3 reps: Snatch DL Down Shrug Down Shrug w/ Elbows Muscle Snatch Power Snatch Squat Snatch Metcon “Charley Horse” (AMRAP – Rounds and Reps) AMRAP X 12 12/10 Cal Bike 12 Wall Balls (20/14lbs) (9/6kg)6 rounds is the target Charley Horse Scaled (AMRAP – Rounds and Reps) AMRAP X 12 10/8 Cal Bike 160#/100# of Wall Balls (Athlete’s choice of WB, do as many as needed to get over the weight listed) EX 16# WB = 10 shots Weightlifting Bench Press Go easy here! Friday is the first OPEN workout Continue building each set of 10 reps If you are dialed in then you should fail the 10th rep of your last test / set Cool Down Roll and stretch...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 9 Minute 1: 8 Straight Leg DL Minute 2: 6 Scap Pull-ups + 8 Bent Over Rows Minute 3: 3 Inchworm-to-Plank Review Deadlift, Into.. 1×5 Tempo DL (2121) 1×3 Tempo DL (2121) 1×2 DL Metcon Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.shoot for 5min (+/- 2:00) Randy Altered (Time) Randy Altered RX 75 x Power Snatch at 55% 1RM Rx+ 75 x Power Snatch at 65% 1RMFast and light shoot for 5min (+/- 2:00) Weightlifting Deadlift (3×3) *3+ on final set building ~70-90% Take the rest of class to do this well (slow down) Cool Down roll your lower back and more, plus stretch before leavingRead more