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

Crossfit Garage – CrossFit Warm-up (No Measure) EMOM X 6 Minute 1: 10 Banded Good Mornings Minute 2: 30-seconds Flutter Kicks Minute 3: 5 Push Press (bar) + 8 Scap Pull-ups Weightlifting Tempo Deadlift Real Clean Grip (2121)Every 2:30 x 5 sets: 2 Tempo Deadlift (2121) + 10-12 Strict Pull-Ups (Inc. by 1-2 reps) Metcon Leggnog (Time) Rx 5 Rounds: 7 Deadlifts @75% 25 Air Squats 5 Man Makers 15/10 Rx+ 5 Rounds: 7 Deadlifts @275/185 25 Air Squats 7 HSPU Bright Spot Deadlift Air Squats (AMRAP – Reps) HSPU Man Maker () Cool Down Calf Stretch/Foam Roll IT BandsRead more