Crossfit Garage – CrossFit Ollis (AMRAP – Rounds and Reps) AMRAP in 22 minutes 200 meter Run 22 Deadlifts (185/125 lb) 22 Pull-Ups 22 Burpees 22 Russian Kettlebell Swings (53/35 lb) 22 Walking Lunges (L+R=1)Read more

Crossfit Garage – CrossFit Warm-up Metcon Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.To learn more about Bert click here Metcon Partner Bert (Time) 50 Burpees 400 Meter Run 100...Read more

Crossfit Garage – CrossFit Warm-up (No Measure) 2:00 Foam Roll, into: AMRAP X 7 :45 Bike 10 Clean Grip DL 10 Hang Muscle Cleans 10 Elbow Rotations Specific: E2MOM X 3 (1st w/ empty barbell, building) 3 Power Clean with 1 sec pause below knee Weightlifting Power Clean (10×1) EMOM – 1 rep every minute * Start with moderate and build to ~heavy Metcon PC Echo (AMRAP – Rounds and Reps) AMRAP X 8 5 Power Cleans (135/95) 10/8 Cal Bike Bright Spot Power CleanRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 10 reps each: Arms Only Legs Only Legs + Hips Open Full Stroke 2 Rounds: 10 Single KB DL 12 Stationary Ham Scoops :20 Hollow Hold 10 Bar Good Mornings 10 Bar Deadlift Weightlifting Deadlift (1×3, 3×2) 1×3 @ 95% 3×2 @ 95% Metcon DL Row (Time) 21-15-9 Deadlift (225/155) Cal RowRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 200m jog Lat Stretch, into: 10 Pass Throughs 10 Scap Pull-ups 5 reps: 2 Plank Shoulder Taps into Push-up 10 Air Squat w/ 2-sec Pause 5 reps: 2 Plank Shoulder Taps into Push-up 10 Kip Swings Weightlifting “Chest and Tris 2” Every 3:00 x 5 sets: 10 Floor Press + 8 Ring Dips* building on FP – log last/heaviest set of 10 (heavier than last week) – log ring dips in Bright Spot Metcon Cindy Interval (AMRAP – Rounds and Reps) 4 Rounds: In a 5:00 window = 200m Run AMRAP of Cindy with time remaining *Rest 1:00 between rounds* Cindy = 5 Pull-ups 10 Push-ups 15 Air Squats– pick up where you left off in Cindy each round Score: total rounds of Cindy + remaining reps Cool Down :30/side Scorpion Stretch Bright Spot Floor Press Ring Dips “Chest and Tris” Every 3:00...Read more