Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: 10 Banded Good Mornings Minute 2: 30-seconds Flutter Kicks Minute 3: 5 Push Press (bar) + 8 Scap Pull-ups Weightlifting Deadlift (5×2) Metcon Leggnog (Time) Rx 5 Rounds: 7 Deadlifts @75% 25 Air Squats 5 Man Makers 15/10 Rx+ 5 Rounds: 7 Deadlifts @275/185 25 Air Squats 7 HSPU Cool Down Calf Stretch/Foam Roll IT Bands () Bright Spot Air Squats (AMRAP – Reps) HSPU Man MakerRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Wrist/Forearm Stretch Lunging Ankle/Groiner Stretch (1:00/side) into: 2 Rounds: 10 Pulls on Rower 3 Front Squats (barbell) 3 Back Squats (barbell) (increase weight Round 2) Weightlifting Front Squat (1×5 2×4 2×3) 1×5 @ 50-60% 2×4 @ 65-75% 2×3 @ 75-85% Metcon Santa’s Sleigh Ride (Time) 1000m Row 10 Back Squats @185/135 3 Rope Climbs 10 Back Squats 1000m Row TIME CAP 20:00*barbell may be taken from rack Bright Spot 1000m Row (Time) Max Effort 1000m Row Back Squat Rope Climb Cool Down 1:00 Barbell Quad SmashRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Front Rack Stretch 10 Elbow Rotations (empty bar) 8 Good Mornings 10 Air Squats 10 Push-up to PIke Specific: One rep of each movement/review P.O.P Metcon Barbell Days of Christmas (Time) Rx: 95/65 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatch 11 Overhead Squats 12 Sumo DL High Pull This is the 12 Days of Christmas Barbell Style. Start off with first rep of DL, and then before moving on to HPC’s you must repeat the DL. Then before going to the FS, you must perform the DL, HPC then FS, and so on. Bright Spot Deadlift Hang Power Clean Front Squat Shoulder Press Back Squat Push Press Thruster Clean Push Jerk Hang Power Snatch Overhead Squat Sumo Deadlift High...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 6/6 Split Squats 10 Superman PVC Pass Throughs 8 Hang Muscle Cleans 8 Push Press Weightlifting Split Jerk (1×1) 20 Mins to build to a 1 RM Split Jerk Stay here to complete if more time is needed Metcon “The Ripper” (Time) 8 Rounds: 5 Hang Power Clean (155/105) 5 Shoulder to Overhead 5 Pull-Ups Bright Spot Hang Power Clean Push Jerk Push Press Pull-ups Cool Down 1:00 Forearm Stretch :45/side Thread the Needle StretchRead more

Crossfit Garage – CrossFit C2H5OH is BAD (Time) For Time EMOM Until 80 Echo Cals 80 Row Cals 80 KBS (53/35) :60 Rest Rx+ 100’sMin 1: Echo Min 2: Row Min 3 KBS Min 4: RestRead more