WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: 200m row 10 Straight Leg Sit-Up 10 Kip Swings, then: – :30 Banded Lat Stretch (per side) Skill/Strength EMOM X 10 Minute 1: 6-10 Strict Pull-Ups Minute 2: 1/1 Turkish Get-UpLog KB/DB weight for TGU and strict pull-ups in Bright Spot Metcon AMRAP 15 Row Sit Toes (AMRAP – Rounds and Reps) AMRAP X 15 40/35 Cal Row 20 Sit-Ups 10 T2B Rx+ All rows sub 3:00 Bright Spot Turkish Get Up Strict Pull Ups Sit-ups Toes-To-Bar
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds: 7/5 Cal Bike (Increasing Pace) 10 PVC Pass Throughs 10 PVC Around the Worlds 10 Air Squats→ 10 Narrow Air Squats→ 10 Jump Squats Weightlifting 1 Power Clean + 1 Squat Clean Every :90 x 10 Sets *building* Log heaviest/last complex as 1×1 Metcon Power Clean Echo (Time) 3-6-9-12 Power Clean (135/95) 25-20-15-10 Cal Bike Rx+ 155/105 14 MIN CAP Bright Spot Power Clean Squat Clean Clean
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Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into.. 3 RDS 5/5 Single Arm KB Suitcase Deadlift 20 Plank Shoulder Taps 6 Strict Press Into.. 400m run Skill/Strength EMOM x 12 EMOM X 12 Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: 10 DB Push Press (Building) Metcon Metcon (Time) For Time: 30 DB Push Press 800m run 20 DB Push Press 400m run 10 DB Push Press 200m run 15 MIN CAP LEVEL UP OPPORTUNITY: 800m sub 3:30, 400m sub 1:45, 200m sub :50 (Conditioning Focus) Cool Down 1:00/side Banded Shoulder Distraction
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Crossfit Garage – CrossFit WOD on the Whiteboard (Time) WOD will be on the Whiteboard
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Medball Tic Tac Toe (3-4 Rounds) Penalty 1- 10 Air Squats Penalty 2- 10 Up downs Penalty 3- 10 Push Ups Penalty 4- 10 Burpees Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 28 W/ Partner 30 Thrusters (95/65) 40 Up-Downs 50 Wall Balls (20/14) 60 Cal Row Cool Down 1:00 Feet Up the Wall Stretch :30/side Thread the Needle Stretch
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