Crossfit Garage – CrossFit Warm-up (No Measure) 400M Jog, Into: EMOM X 6 Minute 1: 8 PVC Pass Throughs + 8 PVC OH Squats Minute 2: 8 Hollow Rocks + 8 Supermans Minute 3: :20 Pigeon Pose/side Skill/Strength Welcome MUTE SPORTS!!! Double-Unders Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Annie (scaled) (Time) 100-80-60-40-20 Single Unders 50-40-30-20-10 Sit ups Cool Down Roll and stretch before leaving Especially your calvesRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 9 10/8 Cal Bike/Row (@ Increasing Pace) 8 Clean Grip Deadlift 4 Muscle Cleans :20 Tall Plank Hold Metcon Ascending Power Clean Echo (Time) 10-20-30 Power Cleans (95/65lbs)(43/29kg) Calorie BikeBike Cals: 8-18-25 for Women Row Cals: 12-24-36 Scale to hit around 10 min Ascending Power Clean Echo Scaled (Time) 8-16-24 Power Cleans (45/35lbs) Calorie Bike Bike Cals: 6-14-20 for Women Row Cals: 10-20-30 Scale to hit around 10 min Weightlifting Deadlift (3 heavy singles, NOT a 1RM 3×1) Deload day, 1RM is next week. Low volume, higher weight but not pushing for a 1RM today Cool Down Roll and stretch before leaving Love on your CALF!!!!!!!Read more

Crossfit Garage – CrossFit Warm-up (No Measure) Open Door Stretch (:30/side) Thoracic Rotation (:30/side) Pigeon Stretch (1:00/side) Low Squat Hold/Ankle Stretch holding plate, into: 2 Rounds: 8 Cossack Squats 6 Up Downs to Plate 8 Bootstrappers 6/6 Single Leg Glute Bridge Back Squat Warmup: 1×8 Empty Bar – spend ~8:00 building to working weight – DU tips and warmup Back Squat about 65% of 1RM build to above the weight you want to use in the wod. Metcon EMOM Back Squat Dub Up (Weight) EMOM X 18 Minute 1: 5 Back Squats (Moderate-Heavy) Minute 2: 50 Double Unders Minute 3: 15 Up-Downs Rx+ Burpees for Up-DownsSU 1:1 (scaled) 55-75% BS MUTE sports is coming Thursday so practice the DU and have questions ready EMOM Back Squat Dub Up Scaled (Weight) EMOM X 18 Minute 1: 5 Back Squats (Moderate-Heavy) Minute 2: 30 Single or Double Unders Minute 3: 10 Up-Downs...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 200m row 8 Up-Down DB DL 4/4 Single DB Push Press PVC External Rotation Stretch Review Strict Press, Into.. 1×5 w/ Light Load 1×3 w/ Light-Moderate Load 1×2 w/ Moderate Load Weightlifting Shoulder Press (3×1) 1+ reps on final set Metcon AMRAP 1k Box Devils (AMRAP – Rounds and Reps) AMRAP X 20 1000m row 20 Box Jumps (24/20) 10 Devil’s Press (50/35lbs) (22.5/15kg)1000m Row = 10 possible reps (1 rep per 100m) AMRAP 1k Box Devils Scaled (AMRAP – Rounds and Reps) AMRAP X 20 800m row 20 Box Steps (24/20) 10 Devil’s Press (25/10lbs) Cool Down Roll and stretch before leavingRead more

Crossfit Garage – CrossFit Dur-a-bell (Time) 4 Rounds for Time 10 2 KB Push-press (35/20) 30 ft 2 KB Front Rack Lunge 10 2 KB Box Step-overs (24/20) 30 ft 2 KB Front Rack Lunge 10 2 KB Push-press 400m Run Rx+ KB 50/35Read more