Crossfit Garage – CrossFit Warm-up (No Measure) 1:30 Bike @ Casual Pace AMRAP X 5 10 Bootstrapper Squats 10 Pass Throughs 10 PVC Around the Worlds 10 Cossack Squats Weightlifting 2 Power Clean + 2 Jerk E2MOM X 6 *building* Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Grace Altered (Time) Grace Altered For Time: 30 x Clean and Jerks at 55% of 1RM RX+ use 80% of 1RM Bright Spot Power Clean Push Jerk Split Jerk Clean and Jerk Cool Down 1:00/side Thread the needle stretch 1:00/side Barbell Quad Smash Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps...Read more

Crossfit Garage – CrossFit Back and Forth (AMRAP – Rounds and Reps) 30 Min AMRAP 15/11 Echo Cals 10 DB Shoulder Rack Squats (35/20) 30 Ft DB Shoulder Rack Lunge (35/20) 10 DB Shoulder Rack Thrusters (35/20) 750m Row 10 DB Shoulder Rack Thrusters (35/20) ….back Rx+ (50/35)30ft Lunge = 5 Reps Salar 15# DBRead more

Crossfit Garage – CrossFit Metcon 12-15-9 Curse (Time) 21-15-9-15-21 Row HSPU Sit-ups Power Cleans (95/65) Box Jumps (24/20) -200m run between each round- Rx+ (135/95) (30/24) 400m runs Cool Down :30 Standing Tricep Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Banded Front Rack Stretch/Side, Into.. EMOM x 8: 1. Alt Scorpion Stretch 2. Front Squat (bar) 3. Push Press (bar) 4. Inchworm-to-Down Dog Review Thruster + Bar Facing Burpee P.O.P Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing Burpees20:00 cap CrossFit Games Open 16.5 Scaled (Time) For Time: 21 Thruster, 65# /45# 21 Bar Facing Burpees 18 Thruster, 65# /45# 18 Bar Facing Burpees 15 Thruster, 65# /45# 15 Bar Facing Burpees 12 Thruster, 65# /45# 12 Bar Facing Burpees 9 Thruster, 65# /45# 9 Bar Facing Burpees 6 Thruster, 65# /45#...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 10 Superman PVC Pass Throughs 10 Barbell Good Mornings 8/6 Cal Bike Gymnastics EMOM X 8 Minute 0-1: 10 Kip Swings Minute 2-3: 6 Jumping Negative Pull-Ups/Negative strict (2-3 sec. Negative) Minutes 4-5: 6 Kipping PU, Banded Kipping Pull-Ups, Kipping Jumping Pull-up Minutes 6-7: 4 C2B Pull-Up, Banded C2B, or Jumping C2B Metcon DL Pull-up Echo AMRAP (AMRAP – Rounds and Reps) AMRAP X 24 10 Deadlift (275/185) 20 Pull-Ups 30/25 Calorie Bike Rx+ C2B Pull-Ups Bright Spot Deadlift Pull-ups Chest-To-Bar Pull-ups Jumping Pull-ups Ring Rows Cool Down :30/side Lat Stretch on RigRead more