Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 3 RDS 100m Jog 8 Single Arm DB Floor Press (R Arm) 8 Single Arm DB Floor Press (L Arm) 10 Single DB Strict Press Weightlifting DB Floor Press (1×12, 1×10, 1×8, 1×6) DB Floor Press (Add 1 sec tempo if can’t increase weight) 1×12 1×10 1×8 1×6 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 11 12 DB Floor Press 12 DB Push Press 100m Run Cool Down 1:00/Side Thread the Needle Stretch 1:00/side Scorpion StretchRead more

Crossfit Garage – CrossFit Lump of Cole (AMRAP – Reps) Every 4 minutes, for 20 minutes: 18 Calorie Row 15 Calorie Bike 12 Burpee Pull-up 40 Wallball Cash-out (20/14)45 reps per round; 225 total repsRead more

Crossfit Garage – CrossFit Warm-up Metcon CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click here Chad (Time) 1000 Step-Ups for time (20″ Box) Chad – Halved (Time) 500 Step-ups for time (20″ Box) New Years Day Garage (Time) 100 Calorie Echo Bike 800 Meter Run 10 Rounds of Cindy (w/a vest) 800 Meter Run 100 Calorie Row With a partner – Runs completed together – The rest one partner working at a timeRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 3 RDS 10 Banded Lat Pulldowns 10 Bootstrapper Squats 10 Samson Lunges 10 Tuck Ups Metcon Metcon (Time) 4 RFT 20 Bent Over Rows 22 Goblet Squats 20 V-Ups 22 Lunges 24 MIN CAP Cool Down 1:00/Side Banded Lat Stretch :45/side Couch StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 5 Rounds of ‘Rowling’ 200m 1: Penalty = Air Squats 2: Penalty = Strict Press 3: Penalty = Up Downs 4: Penalty = Jump Squats 5: Penalty = Burpees (*cap at 8 reps for going over/under) 1 Round (empty bar): Clean Grip DL x 3 Down Shrug x 3 Down Shrug w/ elbows x 3 Muscle Clean x 3 Elbow Rotations x 10 Power Clean x 3 Front Squat x 3 Push Jerk x 3 Metcon NYE 2021 Partner Barbell (Time) With a Partner: Buy-In: 2021 m Row Into.. 31 Deadlifts (135/95) 31 Hang Power Cleans 31 Front Squats 31 Shoulder to Overhead 31 Bar Facing Burpees Into.. Cash Out: 2022 m Row Rx+ 155/105 25 MIN CAP Bright Spot Deadlift Hang Power Clean Front Squat Push Jerk Cool Down 1:00 Banded Lat Stretch/Side 1:00 Pigeon Pose/SideRead more