WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 3 RDS 10 Step-Ups 10 Scorpion Stretches 8 Push-Up to Pike 5 Burpees Weightlifting Floor Press Floor Press 2×8 2×6 2×4 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 16 10 DB Floor Press (50/35) 20 Single DB Box Step-Up 10 Box Dips 20 Cossack Squats LEVEL UP OPPORTUNITY: Ring Dips (Gymnastic Focus) Cool Down :45/side Doorway Stretch
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Crossfit Garage – CrossFit Math Max (AMRAP – Reps) 5 Rounds 3 HSPU (+2 every round) 5 Air Squat (+5 every round) 10 Wallball (+10 round) Max KB Swings (70/53) Score Max KB Swings Reps HSPU: 3, 5, 7, 9, 11 Air Squat: 5, 10, 15, 20, 25 Wallball: 10, 20, 30, 40, 50
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Crossfit Garage – CrossFit Warm-up Metcon A Chipper Saturday (Time) 60 Cal Row 60 Push Press (95/65) 60 Power Cleans (95/65) 60 Toes to Bar 60 Box Jump Overs (24/20) 60 Push Ups 60 Pull-Ups 60 Box Jump Overs 60 Sit-Ups 60 Power Cleans 60 Push Press 60 Cal Row Rx+ 115/85 Cool Down 1:00 Hands on the Wall stretch 1:00 Cobra Stretch
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Crossfit Garage – CrossFit Warm-up (No Measure) Couch Stretch, into: 2 Rounds @ Increasing Intensity: 10/8 Cal Bike or Row 8 Scorpion Stretches 3 Inchworms w/ Push-up Metcon “Echo Vision” (Time) Complete 100/80 Cal Bike, every minute (including 3,2,1 go) – Complete 3 Burpees Rx+ Males hold 70+ RPM throughout on bike, Females hold 65+ RPM 15 MIN CAPlast tested 3/30 Finisher E2MOM X 5 10/10 Single Arm Bentover KB/DB Rows 15 Hollow Rocks Cool Down Immediately after WOD, Feet up the Wall Stretch/200m cooldown walk
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Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 100m Jog 10 Banded Good Mornings 10 Alt Elbow Rotations 10 Front Squats (empty bar) 1 round w/ empty bar: Clean Grip DL x 3 Down Shrug x 3 Down Shrug w/ elbows x 3 High Hang Muscle Clean x 3 High Hang Power Clean x 2 High Hang Clean (Squat) x 2 Weightlifting 1 High Hang Power Clean + 1 High Hang Squat Clean (8×1) Every :90 x 8 sets *building as long as technique permits* Log heaviest complex as a 1×1 (record individual lifts in Bright Spots) Metcon DL Hang Clean (AMRAP – Rounds and Reps) AMRAP X 8 10 Deadlift (155/105) 3 Hang Squat Cleans Rx+ 185/135 Finisher 3×10 Barbell Rollouts Bright Spot High Hang Power Clean High-Hang Clean Deadlift Hang Clean () Cool Down 1:00/side Barbell Quad Smash
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