Crossfit Garage – CrossFit 400m Run (Time) Max Effort 400m Run KB front-rack carry (Time) 5 Rounds 200m KB front-rack carry (53/35) – Rest 2:00 between rounds – Use two KBs25 minute time-cap Stretching (No Measure) 1 set: :30 seated pike stretch :30 figure-4 stretch/sideRead more

Crossfit Garage – CrossFit Pistols, GHDs, Burpees (AMRAP – Reps) – RX – Every 1:30 for 6 rounds: 16 single-leg squats 10 GHD sit-ups Max burpees – Rest 1:30 between rounds. Back Rack Lunge (5 sets: 10 alternating back rack lunges – Increase loading across as many sets as possible – Find a heavy set of 10 lunges – Take the barbell from a rack if possible) Stretching (No Measure) Accumulate: :30 calf roll/side :30 shin roll (tibialis anterior)/sideRead more

Crossfit Garage – CrossFit Push Jerk Spend 10 minutes finding a heavy set of 5 reps. PJ, C2b, SDHP (Time) – RX – 5 rounds for time: 15 push jerks (65/95 lb) 12 chest-to-bar pull-ups 9 sumo deadlift high pulls (65/95 lb)18 minute time cap Sumo Deadlift High Pull Stretching (No Measure) Accumulate: 30 reach, roll, and liftRead more

Crossfit Garage – CrossFit Thruster (- RX – EMOM 20: 2 thrusters – Barbell starts on the floor. Add weight every 5:00.) Record the four different loads lifted in notes HS hold and L-sit hold (Checkmark) EMOM 10: Min. 1 | :20 handstand hold Min. 2 | :20 L-sit hold – Choose options for both movements that allow you to go unbroken at the start of the workout. In the later rounds, you may have to break the interval into two sets. – If you cannot complete the L-sit hold with both legs out, try one leg extended, or your knees tucked. – If you cannot kick up to the wall, try walking up the wall (stomach facing the wall). If using the wall is too challenging, try a pike hold.Time permitting Stretching (No Measure) 1 set: :30 lat roll/side :30 quad roll/sideRead more

Crossfit Garage – CrossFit Ollis (AMRAP – Rounds and Reps) AMRAP in 22 minutes 200m run 22 Deadlifts (185/125 lb) 22 Pull-Ups 22 Burpees 22 Russian KB Swings (53/35 lb) 22 walking lunges (L+R = 1)Read more