Crossfit Garage – CrossFit Baked Cake (Time) 5 Rounds for Time 6 C2B 30 Box Jump Over (24/20) 30 Single Dumbbell Snatch (50/35) 800m Run Rx+ BMU; 65/50 Dumbbell Bar Muscle-ups Dumbbell SnatchRead more

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 400m row then… 2 rounds: 8 WB cleans 8 WB push press 50 ft bear crawl Chipper from Hell (Time) 40-30-20-10 Hang power clean 95/65 WB 14/8 Push ups *200 m row between setsRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Line Drills: Over/Under Hurdle Knees to Chest Frankensteins Lunge with Twist Bear Crawl High Knees Butt Kickers Side Shuffle Heel Walk Toe Walk – Calf Stretch Metcon “Born to Run” (AMRAP – Rounds and Reps) AMRAP X 24 800m run 40 Goblet Lunges (50/35) 30 Up-Downs 20 Hand Release Push-Up Rx+ Burpees for Up-Downs800m Run = 8 reps Finisher 3 Sets 10/10 Single Arm KB Swing 10/10 Single Leg Glute Bridges Cool Down 1:00 Standing Calf Stretch :45/Side Scorpion Stretch Bright Spot 800m Run (Time) Max Effort 800m RunRead more

Crossfit Garage – CrossFit Warm-up :30 Spiderman Lunge/side :30 Pigeon/side AMRAP x 6 10 Air Squats w/ 2 sec pause 5 Lateral Up-Downs over bar 3 Hang Muscle Clean 3 Shoulder Press Review Pause Front Squat, Into.. 10 Elbow Rotations 1×3 w/Light-Moderate Load (3 sec.) 1×2 w/ Moderate load (2 sec.) 1×1 (1 sec.) Weightlifting Pause Front Squat real (4 x 1 ) (w/ x-sec pause in bottom)with 1 sec pause at bottom Metcon ‘Neddy Lou’ (Time) 2 Rounds: 27 Lateral Burpees over the Bar 21 Clusters (95/65)last tested 3/8/22 Cool Down 1:00 Couch Stretch/Side 1:00/Side Thread the needle stretch Bright Spot Front Squat ClusterRead more

Crossfit Garage – CrossFit Warm-up 4 RDS of “Rowling” (200m) RD 1 Penalty-Superman PVC Pass Throughs RD 2 Penalty-Tuck Ups RD 3 Penalty-Mountain Climbers RD 4 Penalty-Hollow Rocks Skills EMOM x 5 Minute 1: 10 Small, Tight Kip Swings Minute 2-3: 10 Kip Swings W/ Tight Lats Pushing Down Minute 4-5: 5 T2B, Toes to Something, Knee Raises or whatever scaling option members will use. Metcon Toes 2K Row (Time) 30 T2B 2K Row 30 T2B 2K Row 30 T2Blast tested 1/18/22 Cool Down 1:00/Side Forearm Stretch 1:30 Alternating between Cobra and Childs pose Bright Spot Toes-To-Bar 2k Row (Time) Max Effort 2k RowRead more