Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 10 Banded Pull Aparts 10 PVC Pass Throughs 20 Plank Shoulder Taps 5/5 Single DB Strict Press (Light DB) Review Strict Press, Into.. 1×6 w/ Empty Bar (1 sec. Pause Overhead) 1×5 w/ Light Load 1×3 w/ Light-Moderate Load Weightlifting Shoulder Press (3×3*) *3+ on final set – building ~70% – ~90% Metcon EMOM DB Push Wall Walk (AMRAP – Reps) EMOM X 12 Minute 1: 8/8 Single Arm DB Push Press 50/35 Minute 2: 2 Wall Walks Rx+ 3 Wall WalksScore = Total Reps Rx —> 108 Rx+ —> 114 WW are deceptive, be mindful of your shoulders EMOM DB Push Wall Walk Scaled (AMRAP – Reps) EMOM X 12 Minute 1: 8/8 Single Arm DB Push Press 25/10 Minute 2: 2 Wall Walks or 20 sec Hand Stand Hold Cool Down Roll and stretch before leaving ()Read more

Crossfit Garage – CrossFit Clovis (Time) For Time 10 mile Run 150 Burpee Pull-Ups With a running clock, as fast as possiblecomplete 10 mile Run and 150 Burpee Pull-Ups. Partition the Run and Burpee Pull-Ups as needed. Scaled: For Time 5 Rds 800m 10 Burpee Pull-Ups Background: U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.Read more

Crossfit Garage – CrossFit Metcon Metcon (Time) 30 RFT W/ Partner 5/4 Cal Bike or 8/6 Cal Row 5 Wall Balls (20/14lbs) 6 DB hang clean and jerk (50/35lbs) 30 MIN CAP Finisher 3 Sets 20 MB Russian Twists 12 Partner Leg Throws Cool Down 1:00 Pigeon Pose/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 20 Jumping Jacks 10 PVC Around the Worlds 3 Inchworms with Push-up 3-5 reps with empty bar: Snatch DL Down Shrug Down Shrug w/ Elbows Muscle Snatch Hang Power Snatch Overhead Squat Power Snatch Squat Snatch Weightlifting Snatch (5×2) E2MOM x 5 sets – Power or Squat *may build across as long as technique and cycling remain Metcon 19.4-ish (Time) 3 Rounds of: 10 Snatches (95/65)(43/29kg) 12 Bar Facing Burpee -Rest 3 mins- 3 Rounds of: 10 C2B Pull-ups 12 Bar Facing Burpee Rx+ Bar MU for C2B Pull-Ups12:00 CAP save your hands Bright Spot Power Snatch Pull-ups Chest-To-Bar Pull-ups Bar Muscle-ups Cool Down 1:00 Forearm Stretch 1:00 Thread the Needle Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 200m run 25 Single Unders → Double Unders/Attempts 10 Alt Samson Lunges 10 Goblet Squats Metcon 800 DB Front Squat Dub (AMRAP – Rounds and Reps) AMRAP X 30 800m run 20 DBL DB Front Squats (50/35lbs) (22.5/15kg) 100 Double Unders Rx+ Jump Rope in Three sets or less across entire workout800m Run = 8 reps (1 per 100m) SU 1:1 Finisher 3 Sets :30 On, :30 Off DB Hollow Flutter Kicks Cool Down 1:00/Side Standing Calf Stretch :45/side Couch StretchRead more