WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 10 8 Cal Bike 10 Groiners 8 Cal Row 10 PVC Pass Throughs 10 PVC Around the Worlds Metcon Echo Row Active Recovery (No Measure) EMOM X 30 Minute 1: :50 Row Minute 2: :50 Bike Minute 3: Walking Rest Cool Down 1:00 Banded Lat Stretch/Side 1:00 Scorpion Stretch/Side 1:00 Couch Stretch/Side 1:00 Pigeon Pose/Side
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Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 200m jog :30 Groiner Stretch/side 10 Scap Push-Ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Kip Swings – Calf Stretch – Open Door Stretch Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here*Partition Anyway You’d Like LEVEL UP OPPORTUNITY: Wear 20/14 lb weight vest Half Murph (Time) Rx 800 m run 50 pull ups 100 push ups 150 Air Squats 800 m run (split reps however you need… Cindy perhaps) Rx+ 1 mile run 50 pull ups 100 push ups 150 air squats 1 mile run (in order) (weight vest optional 20/14) Cool Down Foam Roll Quads,...
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Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) LINE DRILLS (25’ down w/ light jog back to the start) 200m Jog 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip 25’ Up-Down Broad Jump 200m Jog Metcon “The Bus” (AMRAP – Rounds and Reps) AMRAP X 28 400m run 36 Sit-Ups 400m run 36 Box Jumps (24/20) 1:00 Static Hold (Athlete’s choice) Cool Down 200m Cool Down walk 1:00 Standing Calf Stretch/side 10/10 Long Lunge Hip Circles 1:00 Cobra Stretch
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Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 6 20 High Jump Single Unders 6/6 Single Arm DL 6/6 Single Arm KB Swing 6 Barbell Good Mornings Weightlifting EMOM X 8 EMOM X 8 Minute 1: 5 DL (Building above workout weight) Minute 2: 25 DU/Attempts Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 25 W/ Partner 200 DU 50 DL (225/155lb)(102/70kg) 50 Russian KB Swings (70/53lb) (32/24kg) Cool Down 1 min Seated Forward fold Stretch 1:00 Knees to Side Lumbar Stretch/Side
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Crossfit Garage – CrossFit Warm-up (No Measure) 3 Rounds: 10/8 Cal Bike 10 PVC Pass-Throughs –> 10 ATW –> 5/5 Leg Swings 10 Elbow Rotations –> 8 Strict Press –> 8 Push Press Split Jerk Prep: 1×3 w/ 3 sec. pause in receiving position (w/ empty bar) 1×3 w/ 2 sec. pause (light load) 1×2 w/ 1 sec. Pause (light-moderate load) Weightlifting Split Jerk (1×3, 2×2, 2×1) building across to a heavy single Metcon “Two Face” (Time) 6 Rounds: 12/10 Cal Bike 10 Push Press (115/75) -Rest :30 between rounds- Rx+ (135/95)Score: time including rest periods Bright Spot Cool Down 1:00 Hands on Wall Prison Stretch 1:00/Side Barbell Quad Smash Push Press
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