Crossfit Garage – CrossFit Metcon Under Duress (AMRAP – Reps) 33 Min EMOM Min 1: 100m Sprint, jog back Min 2: Max Push Press (135/95) Min 3: Rest Score is total reps: Push Press Rx+ 155/115Read more

Crossfit Garage – CrossFit Warm-up (No Measure) 2:00 Bike, into: AMRAP X 5 3 Inchworm-to-Cobra 10 Scap Pull-Ups 10 PVC Pass Throughs Barbell: 6 reps of each barbell movement 2 Sets: 1 Push Jerk 2 Front Squat 3 Power Cleans – first set light weight, second set increased Metcon Woehlke (3 Rounds for time) 3 Rounds, Each for Time 4 Jerks (185/135 lb) 5 Front Squats (185/135 lb) 6 Power Cleans (185/135 lb) 40 Pull-Ups 50 Push-Ups 60 Sit-Ups Rest 3 minutes between rounds.In honor of Brian Woehlke, 29, of Detroit, MichiganTo learn more about Woehlke click hereScale reps if necessary: exp. 20 pull-ups/25 push-ups/30 sit-ups per round Cool Down 1:00/side Banded Lat StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: :40 Bike (Increasing Pace) 10 Leg Swings (per leg) 10 PVC Pass Throughs 6 PVC OHS Weightlifting Snatch EMOM (10×1) EMOM X 10 1 Snatch w/ 2 Sec Pause Below Knee*building* log heaviest 1×1 Metcon Echo Power Snatch Intervals (Time) 25/20 Cal Bike 12 Power Snatches (75/55) -Rest 1 minute- 20/16 Cal Bike 10 Power Snatches (95/65) -Rest 1 minute- 15/12 Cal Bike 8 Power Snatches (115/75) -Rest 1 Minute- 10/8 Cal Bike 6 Power Snatches (135/95) Rx+ 95/65, 115/75, 135/95, 155/105Score: Time including rest periods Cool Down 1:00 Couch Stretch/Side () Bright Spot Snatch Power SnatchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 10 Step-ups 10 KB DL 10 Samson Lunges 8 Kip Swings 5 Strict Press 30 Single Unders Metcon Filthy Fifty (Time) For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball37 MIN CAP SU 1:1 Bright Spot Box Jumps KBS Knees To Elbow Push Press Back Extension Wall Balls Double-Unders Cool Down 2 mins alternating between cobra stretch and childs pose.Read more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds @ Increasing Pace: 10/8 Cal Row 10 Groiners 10 Bootstrapper Squats Specific: 2 Sets: 6 Tempo Back Squats (2221) *First set w/ light load, second set with light-moderate Weightlifting Back Squat ( 4×2 @ 70, 75, 80, 85% ) Record 85% or heaviest 1×2 Metcon EMOM FS Cal KB Hold (Weight) EMOM X 15 Minute 1: 4 Front Squats at 75% of 1RM Minute 2: 15/12 Cal Row Minute 3: :40 KB Front Rack Hold (53/35)Barbell received from rack if possible Score: FS weight Cool Down 1:00/side Barbell/KB Quad Smash () Bright Spot Front Squat KB Front Rack HoldRead more