Crossfit Garage – CrossFit TYR WZAOC w1.2 (AMRAP – Rounds and Reps) AMRAP 20 min 1 mile run buy-in +3 Hang Power Snatch 75/55 +3 OHS 75/55 30 Double-unders (3/3/30, 6/6/30, 9/9/30, etc.)Read more

Crossfit Garage – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 28 W/ Partner 30 Thrusters (95/65) 40 Up-Downs 50 Wall Balls (20/14) 60 Cal Row Rules: 1 person works out at a time. Tag in and out as often as you want. Cool Down 1:00 Feet Up the Wall Stretch :30/side Thread the Needle StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Couch Stretch, into: 2 Rounds: 3/3 Windshield Wipers 20 Mountain Climbers 10 PVC Pass Throughs 2 PVC Facing Burpees OHS Warmup (PVC/bar) Skills Overhead Squat (5×3) May build across as long as technique + form remain Metcon EMOM Power Snatch Get Over (AMRAP – Reps) EMOM x 12: Minute 1: 3 Power Snatch (95/65) + 5 Bar Facing Burpees Minute 2: 8/6 Box Get-Overs (40″) Rx+ 115/80Score: Total Reps M: 96 W: 84 Cool Down 1:00/Side Barbell Quad Smash 1:00/Side Couch Stretch Bright Spot Power Snatch Box Get-OverRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds @ Increasing Pace: 8/6 Cal Bike :30 Spidey Lunge (each leg) 8 Cossack Squats 8 Scap Pull-Ups —> Kip Swings – Quad Pull Specific: 2 Sets: 8 Tempo Back Squats (2321) *First set w/ empty barbell, second set with light load Weightlifting Paused Back Squat (4×4) @ 70-75% (or moderate-heavy) of PBS *3-second pause* Metcon Squat Clean and Pull (Time) 3 Rounds: 6 Squat Cleans (135/95) 10 Pull-Ups Rx+ C2B Pull-Ups Bright Spot Back Squat Squat Clean Clean Pull-ups Chest-To-Bar Pull-upsRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 25 Ft. Bear Crawl 10 Frontal Raises w/ light late 10 Lateral Raises w/ a light plate 10 PVC Pass Through into Squat Specific: 2×5 Strict Press w/ 2 sec pause overhead (1st set w/ empty barbell, second with a light load) Weightlifting Shoulder Press (1×3) 15:00 to build to a heavy triple Metcon HSPU Sit Squat (AMRAP – Rounds and Reps) AMRAP X 14 5 HSPU 10 Sit-Ups 15 Air Squats Cool Down 1:00 Knees to Side Lumbar Stretch/Side Bright Spot HSPU Sit-ups Air Squats (AMRAP – Reps)Read more