Crossfit Garage – CrossFit The Inferno (Time) 9-12-15-18-21(M)/3-6-9-12-15(F) Echo Cals Row Cals 200m Run Into… 21-18-15-12-9 Wallball (20/14) Deadlift (185/135) 75 SU’s or 50 DU’s 15-minute Active Rest must complete 1000m/700m Row AMRAP 30 min 15 OHS 115/80 15/12 Cal Row 5 Pull-up or 3 BMU 20-minute Active Rest must complete 800m Run/walk 25 Rounds 6 Box Jump (24/20) 4 GHD or 6 Sit-up 2 Thrusters (115/80)Read more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 10 Step-ups 10 PVC Pass Throughs 10 PVC ATW 6/6 Single Arm DB Push Press Weightlifting Push Press (2×10, 2×8) 2×10 @ 60% 1RM 2×8 @ 70% 1RM Metcon “Hang 10” (AMRAP – Rounds and Reps) AMRAP X 10 10 Hang DB Clean and Jerk (50/35) 10 Box Jumps (24/20) Bright Spot DB Hang Clean + Jerk Box Jumps Cool Down 1:00 Standing Couch Stretch 3-Way Banded Shoulder Distraction (:45 sec./side)Read more

Crossfit Garage – Student Strength 100m Row (Time) 100m Row 500m Row (Time) Max Effort 500m Row Power Clean (1×1)Read more

Crossfit Garage – CrossFit Warm-up (No Measure) – Calf Stretch – Pigeon Stretch – Half Split Stretch – Supine Leg Crossover Stretch AMRAP X 8 (increase pace each round) 250m Row 100m Run 8/6 Cal Bike 10 Leg Swings Forward/Back 10 Leg Swings Side/Side Metcon ‘Lungs’ (Time) 100/80 Cal Bike 1 Mile Run 2k Rowlast tested 9/14/21 Bright Spot 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row Cool Down 1:00/side standing calf stretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 200m run 10 KB Deadlift 10 Kip Swings 10 Banded Lat Pulldown Skills “Pump Complex 1” Every 2:30 x 5 5 Pendlay Rows 5 Strict Pull-Ups 10 Hammer CurlsScore: Pendlay Row weight Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Bright Spot Pendlay Row Strict Pull Ups 400m Run (Time) Max Effort 400m Run KBS Pull-ups Cool Down 1:00 Forearm Stretch :45 Thread the Needle Stretch/SideRead more