Crossfit Garage – CrossFit Clean Farming (Time) 4 Rounds 15/10 Echo Cals 12 2KB Squat Clean (35/20) 400m Farmers Carry 2 KB Rx+ KB (53/35)Read more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 5 RDS of “Rowling” 200m RD 1 Penalty-Up-downs RD 2 Penalty-Push-Ups RD 3 Penalty-V-Ups RD 4 Penalty-Straight Leg Sit-Ups RD 5 Penalty-Supermans Gymnastics EMOM X 8 EMOM X 8 Min 1: :40 Hollow Hold Min 2: :40 Alt. Birddogs Metcon “Remote Pacemaker” (4 Rounds for reps) 4 Min Max Burpees Rest 1:00 4 Min Max Air Squats Rest 1:00 4 Min Max Sit-Ups Rest 1:00 4 Min Max Up-downs (Score is reps for each interval) Cool Down 1:00/Side Couch Stretch 1:00/Side Pigeon PoseRead more

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 4 RDS 4 Shuttle Runs @ Easy-Moderate Pace 10 Push Press 20 Plank Shoulder Taps Weightlifting EMOM X 6 EMOM X 6 Minute 1: 1 Shuttle Run + 1 Wall Walk Minute 2: 1 Shuttle Run + 5 Shoulder to Overhead (Building to Workout weight) Metcon “Sid and Geno” (AMRAP – Rounds and Reps) AMRAP X 30 I Go, You Go w/ A Partner 1 Wall Walk 3 Shuttle Runs (50ft (25 down/back) = 1 Rep) 5 Shoulder to Overhead (155/105lb) (70/48kg) Cool Down 1:00 Hands on Wall Prisoner Stretch 1:00 Standing Calf StretchRead more

Crossfit Garage – Student Strength Back Squat (light focus on form) Deadlift (medium focus on form) Power Clean (form!!!)Read more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP x 6 20 Single-Unders → Switch to DU/Attempts at halfway 5 Air Squats w/ 2-sec hold @ bottom 5 Up-Downs – Calf Stretch 10 reps empty bar Box Squat to target Weightlifting Back Squat (Rep Scheme = your choice) get the weight to above what you’ll use in the WOD. Thus on the heavy side. 80% of your 1 RM for example. Metcon EMOM Back Squat Dub Up (Weight) EMOM X 18 Minute 1: 5 Back Squats (Moderate-Heavy) Minute 2: 50 Double Unders Minute 3: 15 Up-Downs Rx+ Burpees for Up-DownsSU 1:1 – bar received from rack (stagger athletes as necessary) – last tested 2/22/22 make the BS heavier than last time, if you can Bright Spot Back Squat Double-Unders Cool Down 1:00 Couch Stretch/SideRead more