WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 5 100m run 5 Plank Walkouts 10 PVC Good Mornings 10 Superman PVC Pass Throughs Review Deadlift Clusters, Into.. 2-2-2 (20 sec between) 1-1-1 (20 sec between) Weightlifting Deadlift Clusters (4×3) 4 Sets: 1-1-1 (20 sec between mini sets) -Rest 2:30 between total sets-*heavier than last week Metcon “Hangman” (Time) 30 T2B 400m run 21 Deadlift (225/155) 800m run 21 Deadlift 400m run 30 T2Blast tested 9/29 Bright Spot Toes-To-Bar Deadlift Deadlift Clusters 4 Sets: 2-2-1 (20 sec between mini sets) -Rest 2:30 between total sets- Deadlift Clusters 4 Sets: 2-1-1 (20 sec between mini sets) -Rest 2:30 between total sets- 400m Run (Time) Max Effort 400m Run 800m Run (Time) Max Effort 800m Run 200m Run (Time) Cool Down 1:00 Knees to Chest Stretch
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Crossfit Garage – CrossFit Warm-up (No Measure) 4 Rounds: :30 Bike (increase pace each round) :30 Groiners :30 Deadbugs :30 Bike :30 Birddogs Metcon ‘Whole Lotta Tabata’ (AMRAP – Reps) Tabata 1 (8 Rounds :20 on, :10 off) Cal Bike -Rest 1 min- Tabata 2 (8 Rounds :20 on, :10 off) Sit-Ups -Rest 1 min- Tabata 3 (8 Rounds :20 on, :10 off) Cal Bike -Rest 1 min- Tabata 4 Tabata 4 (8 Rounds :20 on, :10 off) Sit-Ups -Rest 1 min- Tabata 5 (8 Rounds :20 on, :10 off) Cal BikeScore: total reps – last tested: 12/13/21 Finisher E2MOM X 5 1/1 Turkish Get-Up 15 KB/DB Hammer Curl Bright Spot Sit-ups Turkish Get Up Cool Down 1:00 KB Quad Smash/Side
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Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 25 Single Unders (Switch to DU at halfway point) 10 Elbow Rotations 5 WB Clean Pulls – Calf Stretch Empty Bar: 3-5 reps Clean DL Down Shrug Down Shrug w/ elbows Clean Pull Power Clean Squat Clean Weightlifting 3 Clean Pulls + 1 Clean (E2MOM x 6) *building *athlete may choose Power or Squat Metcon “Moon Boy” (2 Rounds for weight) EMOM X 8 20 Double Unders + 1 Power Clean (Athletes Choice, Heavy) -Rest 1 min- EMOM X 8 20 Double Unders + 1 Power Clean (Athletes Choice, Heavier than weight 1)SU 1:1 Bright Spot Clean Pull Power Clean Clean Double-Unders Cool Down 1:00 Banded Front Rack Stretch/Side
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Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 10 Superman PVC Pass Throughs 10 PVC Straight Arm Lat Pulldowns 10 PVC Lat Pulldowns 10 V-Ups 10 Step-Ups Weightlifting EMOM X 12 EMOM X 12 Minute 1: 8 Renegade Rows Minute 2: 10 Hollow Rocks Minute 3: 10 V-Ups Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Bent Over Rows Tuck Jumps 11 MIN CAP Cool Down 1:00 Banded Lat Stretch/Side
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Crossfit Garage – CrossFit Back to Bella’s (AMRAP – Rounds and Reps) 32 Min AMRAP 3 Bella Complex (115/85) 6 Pull-ups 9 GHD 400m Run (100m = 1 rep) RX+ 155/115Bella Complex 1 Clean 1 Shoulder-to-Overhead 1 Front Squat 1 Shoulder-to-Overhead
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