Crossfit Garage – CrossFit Warm-up (No Measure) Metcon Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Partner A: Row 250m Partner B: with empty bar: – 10 Elbow Rotations – 5 Deadlift – 5 Muscle Clean – 5 (light) KBS *partners switch once Partner A reaches 250m* Metcon Glenn Miller Memorial WOD (Partner) (Time) Buy-In: 1,958m Row 7 Rounds: 12 Deadlift (95/65) 12 KBS (53/35) 12/12 Sit-ups 12 Power Cleans Cash-Out: 2,021m Row + 1 Rope Climb (per partner) RX+ 135/95 and/or GHD sit-ups40:00 CAP Cool Down 1:00 Couch Stretch/SideRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 3 Rounds @ Increasing Pace (2:00 on, :30 off): 4 Up-Downs 8 Alternating Step-Ups 8 Samson Lunges 4 Plate G2OH Weightlifting DBL DB Box Step-Up (3×16) *Alternating – may increase DB weight across sets Metcon AMRAP Burp Lunge Jump (5 Rounds for reps) AMRAP X 4 10 Burpees 10 OH Plate Lunges (45/25) 10 Box Jumps (24/20) *Rest 1:00 between rounds* (Repeat for a total of 5 rounds) Cool Down 1:00/Side Thread the Needle Stretch Bright Spot Box Jumps OH Plate LungeRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 10 Cossack Squats 5 WB Push Press —> 5 WB Thrusters 10 Pass Throughs 5 Strict Press 1 Round with empty barbell: 3 Clean Grip DL 3 Clean Pulls 3 Hang Muscle Cleans 10 Elbow Rotations 3 Front Squats 3 Power Cleans 3 Push Jerk 3 Split Jerk 1 Full Complex Weightlifting 1 Clean + 1 Push Jerk + 1 Split Jerk (8×1) every 2:30 mins x 8 sets Metcon PC WB EMOM (AMRAP – Reps) EMOM X 10 Minute 1: 3 Power Clean + Jerk (185/125) Minute 2: 15 Wall Balls Rx+ 205/14590 reps total Bright Spot Clean Power Clean Clean and Jerk Push Jerk Split Jerk Wall BallsRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 200m Row Ankle Stretch on Plate Pigeon Stretch (1:00/side) 3 Inchworm-to-Pushup Specific: 2 SETS 5 Tempo Back Squats (2321) *First set w/ light load, second set with light-moderate load Weightlifting Paused Back Squat (4×3) @ 80-85% *3-sec pause Metcon BS Push 1K (Time) 30 Back Squats (105/75) 30 Hand-Release Push-Ups 1,000m Row Rx+ (135/95) Cool Down 1:00 Standing QuadStretch/Side Open Door Stretch Bright Spot Back Squat Hand-Release Push-ups 1000m Row (Time) Max Effort 1000m RowRead more