Crossfit Garage – CrossFit Warm-up Open Door Stretch Calf Stretch, into: 2 Rounds: 30 Single Unders —> Double-Unders 12 Banded Tricep Extension 8/8 Single Arm DB SDHP 3 Inchworm-to-Cobra-to-Down Dog Specific: Rope Climb, DB Snatch + Push-up P.O.P Metcon EMOM x 19 (AMRAP – Reps) Min 1: 1 Rope Climb Min 2: 14 Alt DB Power Snatch (50/35) Min 3: 40 Double-Unders Min 4: Max Push-ups Min 5: R E S T RX+ 2 Rope ClimbsScore: total Push-ups SU 1:1 Bright Spot Rope Climb Dumbbell Snatch Double-Unders Push-upsRead more

Crossfit Garage – CrossFit On the Way to Fran (AMRAP – Reps) 6 Min AMRAP Bella Complex 115/85 2 min rest 5 Min Echo AMCAP (Cals) 2 min rest 4 Min AMWBAP (Wallball 20/14) 2 min rest Fran for Time Fran Light (Time) 21-15-9 Thrusters 75/55 Pull-upsRead more

Crossfit Garage – CrossFit Warm-up 200m Jog Calf Stretch Open Door Stretch PVC Pass Throughs *Get all equipment out and warm up movements* Metcon 9/11 Remembrance WOD (Time) 2001m Row 11 Box Jumps (36″/24″) 11 Thrusters (125#/85#) * Deaths at the Pentagon 11 Burpee Chest-to-Bar Pull-ups 11 Power Cleans (175#/120#) * AA Flight 175 South Tower 11 Handstand Push-ups 11 Kettlebell Swings (70#/53#) 11 Toes-to-Bar 11 Deadlift (170#/120#) * Flight 77 and Flight 93 11 Push Jerk (110#/75#) * Number of Floors in each Tower 2001m RowRead more

Crossfit Garage – CrossFit Warm-up – Calf Stretch – Hips/Ankles Stretch on Rig, into: 200m Jog 10/10 Forward + Back Shoulder Shrugs 10 PVC ATW 10 Single DB Strict Press PVC/Bar Shoulder-to-OH Warmup: – Footwork – 1×6 empty bar – 1×4 increased weight Weightlifting Push Jerk (3-3-2-2-1-1-1) Build across sets to a heavy single to be used for today’s Metcon – may also perform Split Jerk Metcon Shuttle to Overhead (3 Rounds for reps) From 0:00-3:00 (3:00 mins): Run 400m Max Shoulder-to-Overhead *Rest 1:00* From 4:00-8:00 (4 minutes): Run 600m Max Shoulder-to-Overhead *Rest 2:00* From 10:00-15:00 (5 minutes): Run 800m Max Shoulder-to-Overhead Rx 75% 1RM Push Jerk/Split Jerk Rx+ 80%– barbell received from rack score each round for reps; include weight used in notes Bright Spot Split Jerk 400m Run (Time) Max Effort 400m Run 600m Run (Time) 800m Run (Time) Max Effort 800m RunRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 10 Step-Ups 10 KB Deadlift 10 Jump Squats 20 Bodyweight Russian Twists Skill/Strength E2MOM X 5 Every 2:00 x 5 sets: 6 Seated Box Jumps 10 Russian KB Swings*may progressively increase KB weight Metcon Jump Sit KB Carry (AMRAP – Rounds and Reps) AMRAP X 16 30 Box Jumps (24/20) 30 Sit-Ups 100m Double KB Front Rack Carry (53/35) Rx+: V-Ups instead of Sit-Ups100m Carry = 2 reps Bright Spot Russian Kettlebell Swings Box Jumps Sit-ups Double KB Front Rack CarryRead more