Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 400m jog into.. AMRAP X 7 8 Samson Lunges 8 KB DL 8 Scorpions 8 Bootstrapper Squats Weightlifting DBL KB Bulgarian Split Squat (4×8/leg) DBL KB Bulgarian Split Squat 4×8/leg Metcon “Just Do It” (Weight) EMOM X 16 Minute 1: 12 Russian KB Swings (70/53lb) (32/24kg) Minute 2: 12 Hand Release Push-Ups Minute 3: 12 Goblet Squat Minute 4: 12 SDHPLEVEL UP OPPORTUNITY: 15 reps of everything (Conditioning Focus) Cool Down :30/Side Bent arm chest stretch on rig 1:00/Side KB Quad SmashRead more

Crossfit Garage – CrossFit Down In It (Time) For Time: 400m Run 28/21 Echo Cals 21 Hang Power Clean (75/55) 15 Thrusters (75/55) 9 GHD or 12 Sit-ups 21/15 Echo Cals 15 Hang Power Clean (75/55) 9 Thrusters (75/55) 6 GHD or 12 Sit-ups 15/9 Echo Cals 9 Hang Power Clean (75/55) 6 Thrusters (75/55) 3 GHD or 9 Sit-ups 400m Run Rx+ (95/65)Read more

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 4 RDS of “Rowling” 200m RD 1 Penalty-Up-downs RD 2 Penalty-Strict Press RD 3 Penalty- Kip Swings RD 4 Penalty-Burpees Metcon “Rob and Big” (AMRAP – Rounds and Reps) AMRAP X 32 W/ Partner 1,000m row 20 T2B 30 Bar Facing Burpees 40 Push Press (95/65lbs)(43/29kg)LEVEL UP OPPORTUNITY: 135/95lb, 61/43kg (Strength Focus) Cool Down 1:00 Alternating between Cobra and DowndogRead more

Crossfit Garage – Student Strength Power Clean (focus on form, keep it light) 100m Row (Time) 100m Row 500m Row (Time) Max Effort 500m RowRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 3 Rounds: 7/5 Cal Bike 10 PVC Pass Throughs 5/5 PVC Around the Worlds 5/5 Forward + Lateral Leg Swings 5 PVC OH Squats Empty bar (3-5 reps): Snatch DL Down Shrug Down Shrug w/ elbows Hang Muscle Snatch Overhead Squat Hang Snatch (Power or Squat) Squat Snatch Weightlifting 1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch (6×1) Every 2:30 x 6 sets Power or Squat Metcon ‘Amanda-ish’ (Time) 9-7-5 C2B Pull-Up Squat Snatch (135/95) *15/12 Cal Bike after each set including to finish the workout* Rx+ Ring Muscle Ups in place of C2Blast tested 4/14/21 Bright Spot Snatch Squat Snatch Power Snatch 1 High Hang Snatch + 1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch Chest-To-Bar Pull-ups Ring Muscle Up Cool Down :45/Side Couch Stretch :45/side Thread the Needle StretchRead more