WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 9 Minute 1: :45 Row (increase pace each minute) Minute 2: :45 PVC Pass Throughs Minute 3: 3 Shoulder Press – 3 Push Press – 3 Push Jerk Weightlifting Split Jerk (5×1) Metcon “Up Stream” (AMRAP – Rounds and Reps) AMRAP X 12 2 Shoulder to OH (155/105) 2 Cal Row *Reps increase by 2 each round*last tested 1/31 – bar received from the ground Bright Spot Push Jerk Push Press Cool Down 3-way banded distraction shoulder stretch (:45/side)
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Crossfit Garage – CrossFit Warm-up (No Measure) 1:00 Bike 1:00 Pigeon/side, into: 2 Rounds: 10 Cossack Squats 5/5 BW or KB Single Leg Deadlift 10 Good Mornings 5 Tempo DL (3030) w/ Light Load 3 Tempo DL (2020) w/ Light-Moderate Weightlifting Deadlift (1×2) 20:00 to build to 2RM Metcon “Trifecta” (Time) 40 Deadlift (135/95) 30 Power Cleans 20 Bar Facing Burpees 20 Deadlift 15 Power Cleans 10 Bar Facing Burpees Bright Spot Power Clean Cool Down 1:00/side Banded Hamstring Stretch
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Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 200m jog 5/5 Single Arm KB Deadlift 5/5 Single Arm KB Upright Row 5/5 Single Arm Banded Row Weightlifting EMOM X 10 EMOM X 10 Minute 1: 8/8 Pallof Press Minute 2: 8/8 Single Arm KB Swing Metcon “Hush” (AMRAP – Rounds and Reps) AMRAP X 12 50 Up-Downs 50 Russian KB Swings (53/35lb) (24/16kg)LEVEL UP OPPORTUNITY: Burpees for Up-Downs (Conditioning Focus) Finisher E2MOM X 3 12 DB Floor Press 10/10 Plank DB Pull Throughs Cool Down 1:30 Alternating between Cobra and Childs Pose
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Crossfit Garage – CrossFit This or That… (Time) 400m Run w/weight vest or WB (20/14) 1 to 10 to 1 Reps ** Pull-ups w/Weight Vest or 20/14 WB Waiter Squats (weight vest & 53/35 KB) or 2 KB **at 5, 10, 5 Rounds 400m Run w/weight vest or WB (20/14) Rx+ Weight vest & WB Pull-up and RunPyramid Rep Scheme: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
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Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 400m Jog Into… 2 RDS 10 PVC Pass Throughs 10 PVC Around the Worlds 10 Snatch Grip DL 10 Hang Muscle Snatches 10 Sumo DL 10 Upright Rows Metcon Metcon (Time) 30 RFT w/ Partner (I go, you go) 100 m run 5 Hang Power Snatch (95/65lb)(43/29kg) 5 SDHP 35 min Cap Cool Down 1:00 Standing Calf Stretch 1:00 Hands on Wall Prisoner Stretch
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