WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit Strict Elizabeth (Time) – RX – For time: 21-15-9 Squat cleans (95/135 lb) Strict ring dips12 minute time-cap INTENDED STIMULUS 8:00 Sets of 5 or more unbroken squat cleans. Complete the first set of ring dips in 5 sets or less. Squat Clean (Post-workout On a 8:00 clock: Build to a heavy 1-rep squat clean) Stretching (No Measure) 1 set: 1:00 foam roll quads 1:00 couch stretch/side
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Crossfit Garage – CrossFit General Warm-up (No Measure) 2 sets: 200-meter row, bike, or ski 10 arm swings across 10 arm swings overhead 10 torso twists 20 scap pull-ups :30 jumping jacks :30 up-downs :30 burpees 240328 (AMRAP – Rounds and Reps) – RX – With a partner, complete as many rounds as possible in 16:00 of: 20 burpees 4 rope climbs (15 ft) – One partner works at a time. – INTERMEDIATE – With a partner, complete as many rounds as possible in 16:00 of: 20 burpees 4 rope climbs (12 ft) – One partner works at a time. – BEGINNER – With a partner, complete as many rounds as possible in 16:00 of: 12 burpees 4 pull-to-stands – One partner works at a time. Skill Work (Checkmark) Post-workout Accumulate: 20 weighted pull-ups Stretching (No Measure) 3 sets: :20 doorway pec stretch/side 10 PVC pass throughs – AT-HOME –...
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Crossfit Garage – CrossFit Partner Burpees & Rope Climbs (AMRAP – Rounds and Reps) – RX – With a partner, complete as many rounds as possible in 16:00 of: 20 burpees 4 rope climbs (15 ft) – One partner works at a time.Goal is 4+ rounds Bent Over Row (4 x 5 @ same weight) Stretching (No Measure) 3 sets: :20 doorway pec stretch/side 10 PVC pass throughs
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Crossfit Garage – CrossFit Partner Burpees & Rope Climbs (AMRAP – Rounds and Reps) – RX – With a partner, complete as many rounds as possible in 16:00 of: 20 burpees 4 rope climbs (15 ft) – One partner works at a time.INTENDED STIMULUS 4 or more rounds. Burpees in 1:30 or less. Rope climbs in 2:00 or less. One partner moves at a time; split the reps as needed. If athletes are able to easily perform rope climbs in 1:00 or less per round, consider modifying to 2-4 legless rope climbs. Bent Over Row (4 x 5 @ same weight) Stretching (No Measure) 3 sets: :20 doorway pec stretch/side 10 PVC pass throughs
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Crossfit Garage – CrossFit Partner Burpees & Rope Climbs (AMRAP – Rounds and Reps) – RX – With a partner, complete as many rounds as possible in 16:00 of: 20 burpees 4 rope climbs (15 ft) – One partner works at a time.INTENDED STIMULUS 4 + rounds Burpees in 1:30 or less. Rope climbs in 2:00 or less. Bent Over Row (4 x 5 @ same weight) Stretching (No Measure) 3 sets: :20 doorway pec stretch/side 10 PVC pass throughs
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