Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 8 Minute 1: 12 Plank Shoulder Taps + 6 Bootstrapper Squats Minute 2: :20 Hollow Hold + :20 Superman Hold Gymnastics EMOM X 10 EMOM X 10 Minute 1: 5 – 10 T2B (add 1-2 reps each round) Minute 2: 10 – 20 KB Deadlift* (add 1-2 reps each round)* athlete’s choice for KB weight – may use 1 or 2 KBs Metcon Sit KBS Chin Up (AMRAP – Rounds and Reps) AMRAP X 14 30 Ab-Mat Sit Ups 20 American KB Swings (53/35) 10 Chin-Ups Bright Spot Toes-To-Bar Sit-ups KBS Chin ups supinated pullups (underhand) Cool Down 1:30 Alternating between Cobra and Child’s Pose 1:00/side Thread the needle stretchRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) “Pizza Game” 4 RDS 1:00 on, :30 off (Perform 3 Air Squats every time the abmat is dropped) Metcon Metcon (AMRAP – Rounds and Reps) “Holiday Hangover” AMRAP X 19 20 DB Thrusters 25 DB Deadlift 25 Tuck Jumps 100 Double Unders/Single Unders Cool Down 1:00/side Standing Calf Stretch 1:00/Side Barbell Quad SmashRead more

Crossfit Garage – CrossFit What’s In Santa’s Bag? (Time) TBD… See Dry Erase BoardIn follow-up to last year(minus drawn components), athletes who attend will pull a component from Santa’s Bag. We will then arrange draws into a WOD.Read more

Crossfit Garage – CrossFitRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 8 10 Samson Lunges 10 Step-Ups 5 Push-Up to Pike 2 Handstand Kick-ups/Attempts Gymnastics Skill/Strength On a 10:00 clock.. Spend time working on inversions (Headstand Holds, Handstand Holds, Wall Walk Holds, Pike Box Around the Worlds, HS Walk, etc.) Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes1 rep per 5 feet for Lunges + HS Walk ONE Dumbbell used per athlete Bright Spot Strict Handstand Push-up Handstand Walk HSPU Cool Down 1:00/Side Thread The Needle Stretch 1:00 Pigeon Pose/SideRead more