WOD

Download List of At-Home Workouts

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 3 RDS :30 row (Arms only) :30 row (Arms and Torso) :30 row (full body) :30 rest Metcon Metcon (Time) For Time: 1 mile run 100 Burpees 28 MIN CAP Weightlifting Overhead Squat (3×8 (with light-moderate weight)) Cool Down 1:00 Banded Lat Stretch/Side
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Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) AMRAP X 7 50 ft. Bear Crawl 10 PVC Pass Throughs 10 Muscle Cleans 10 Push Press Weightlifting DB Split Jerk w/ 1 sec. Pause Overhead (5×5) 5×5 DB Split Jerk w/ 1 sec. Pause Overhead Metcon Remote Grettel (Time) 10 Rounds for Time: 3 DBL DB Clean-and-Jerks 3 Burpees over the DB 10 MIN CAP Cool Down 1:00 Thread the Needle Stretch/Side 1:00 Knees to Chest Stretch
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Crossfit Garage – CrossFit Warm-up (No Measure) Short line drills – 6 mats down, jog back to start: – Lunge with a Twist – Frankenstein Walk – Broad Jump + Vertical Jump —> 3 Burpees – Alternating Side Lunges – High knees (accumulate 40) – Butt Kicks (accumulate 40) – Bear Crawl —> 8 Cossack Squats Specific: Burgener Snatch Warmup (PVC): Down + Finish x 3 Down + Finish w/ elbows x 3 Muscle Snatch x 3 Power Snatch Lands: 2/4/6″ Snatch Lands x 3 Empty Bar: Power Snatch + Snatch Warmup Metcon 28 AMRAP 400 Snatches (AMRAP – Rounds and Reps) AMRAP X 28 400m run 3 Power Snatch (Athlete’s Choice: Heavy) 400m run 3 Squat Snatch Rx+ All runs sub 1:50 (Conditioning Focus)400m = 8 reps (1 rep per 50m) Bright Spot 400m Run (Time) Max Effort 400m Run 200m Run (Time) Power Snatch Snatch Squat Snatch Cool...
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Crossfit Garage – CrossFit Warm-up (No Measure) “Thunderstruck” – (air squats) into: 3 Rounds: 8 WB Front Squat 8 Groiners 8 V-Ups/Tuck-ups Weightlifting Front Squat (2×3, 2×2) *building – use 11/22 for reference Metcon WB Clean Toes-to-Bar (AMRAP – Rounds and Reps) AMRAP X 12 20 WB Cleans (20/14) 12 T2B Bright Spot Wallball Clean Toes-To-Bar Cool Down 1:00 Couch Stretch/Side 1:00 Cobra Stretch
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Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 4 RDS @ Increasing Intensity 15/12 Calorie Row 5/5 Single Arm DB SDHP 6 Push-Up to Pike Metcon 24 amrap row db snatch up down push up (AMRAP – Rounds and Reps) AMRAP X 24 50/40 Cal Row 40 Alt. DB Snatches (50/35) 30 Up-Downs 20 Hand Release Push-Ups LEVEL UP OPPORTUNITY: Burpees instead of Up-Downs (Conditioning Focus) Finisher E2MOM X 3 12 DB Floor Press 10/10 Plank DB Pull Throughs Cool Down :45/Side Scorpion Stretch Bright Spot Dumbbell Snatch Hand-Release Push-ups
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