WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) EMOM X 8 Minute 1: 8 Banded Good Mornings + 6 Up-downs Minute 2: 25 Single Unders/Double Unders + 6 up-downs Weightlifting Clean Grip Library Deadlift E2MOM X 4 5 Clean Grip Library Deadlift (Building) Metcon “Peanut Butter and Jelly” (AMRAP – Rounds and Reps) AMRAP X 22 w/ Partner 30 Deadlift (225/155lb)(102/70kg) 60 Lateral Burpees over the Bar 150 Double UndersLEVEL UP OPPORTUNITY: 275/185 lb, 125/84kg (Strength Focus) Cool Down 1:00 Banded Hamstring Stretch
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Crossfit Garage – CrossFit Warm-up (No Measure) 1:00/Side Banded Front Rack Stretch, into.. 2 Rounds: 200m run 10 Air Squats 10 Scorpions 10 Elbow Rotations 10 Strict Press Skill/Strength EMOM X 10 Minute 1: 10 Seated DB Strict Press (Heavier than last week) Minute 2: 12 Hand Release Push-UpsScore: heaviest DB used for Seated Press – reference last week 6/15/22 Metcon “Ah Push It” (Time) 50 Push Jerks (155/105) **Every time you break, Run 100m** Bright Spot Hand-Release Push-ups Push Jerk 100m Run (Time) Cool Down 3-way banded distraction shoulder stretch (:45/side)
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Crossfit Garage – Student Strength Weightlifting Deadlift (5×3) log last/heaviest set of 3 Bench Press (5×3) log last/heaviest set of 3
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Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 250m row 10 DB DL 10 Kip Swings 10 Samson Lunges Weightlifting EMOM X 12 Minute 1: 12 T2B Minute 2: 12 Hollow Rocks + 12 Superman Minute 3: :45 DBL KB Front Rack HoldScore: heaviest KB used for FR Hold Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 roundsFRONT RACK walking lunges CrossFit Games Open 17.2 Scaled (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 hanging knee-raises 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 chin-over-bar pull-ups 8 power cleans M: 35-lb. dumbbells F: 20-lb....
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Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Easy Pace Bike, Into.. 2 Rounds: 10 Stationary Ham Scoops 8 Alt. Step-Ups 8 Jump Squats 5 Dead-Stop Hike Russian KBS (light), Into.. 1:00 Bike @ Moderate Pace Skills E2MOM X 5 5 Seated Box Jumps 10 Russian KB SwingsScore: heaviest set(s) of Russian KBS Metcon “Stitches” (AMRAP – Reps) EMOM X 20 Minute 1: 15/12 Cal Bike Minute 2: 15 Box Jumps (24/20)Total Reps: M: 300 F: 270 Bright Spot Russian Kettlebell Swings Box Jumps Cool Down 1:00/side Couch Stretch 1:00/side KB Calf Smash
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