WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit Skittles (Time) 20 KB Front Rack Kneel to Stand 35/20 10 Ring Rows 120′ Dual KB OH Carry 35/20 30 Sit-ups 20 KB Front Rack Kneel to Stand 35/20 30 Sit-ups 120′ Dual KB OH Carry 35/20 10 Ring Rows 20 KB Front Rack Kneel to Stand 35/20 Rx+ 20 KB Front Rack Kneel to Stand 53/35 3 Rope Climbs 15′ 120′ Dual KB OH Carry 53/35 25 GHD 20 KB Front Rack Kneel to Stand 53/35 25 GHD 120′ Dual KB OH Carry 53/35 3 Rope Climbs 15′ 20 KB Front Rack Kneel to Stand 53/35 ()
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up 200m Jog Calf Stretch Open Door Stretch PVC Pass Throughs *Get all equipment out and warm up movements* Metcon 9/11 Remembrance WOD (Time) 2001m Row 11 Box Jumps (36″/24″) 11 Thrusters (125#/85#) * Deaths at the Pentagon 11 Burpee Chest-to-Bar Pull-ups 11 Power Cleans (175#/120#) * AA Flight 175 South Tower 11 Handstand Push-ups 11 Kettlebell Swings (70#/53#) 11 Toes-to-Bar 11 Deadlift (170#/120#) * Flight 77 and Flight 93 11 Push Jerk (110#/75#) * Number of Floors in each Tower 2001m Row
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 7 with Partner: Partner 1: 200m row Partner 2: 4 Step Ups 4 Kip Swings 4 Single DB Strict Press (per arm) *Partner works through the 3 exercises until partner 1 finishes row Metcon 9/11 Tribute WOD (Partner) (Time) With a Partner: 9 Synchro Burpees 11 Synchro T2B 2001m row 110 DBL DB Step Up (50/35) (Number of floors in World Trade Towers) 93 DBL DB Hang Power Cleans (Flight 93) 77 DB Shoulder to Overhead (Flight 77) 38  MIN CAPOne partner working at a time (except for synchro movements) Bright Spot DB Hang Power Clean DB Push Press DB Push Jerk
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 8 10 Step-Ups 10 KB Deadlift 10 Jump Squats 20 Bodyweight Russian Twists Skill/Strength E2MOM X 5 Every 2:00 x 5 sets: 6 Seated Box Jumps 10 Russian KB Swings*may progressively increase KB weight Metcon Jump Sit KB Carry (AMRAP – Rounds and Reps) AMRAP X 16 30 Box Jumps (24/20) 30 Sit-Ups 100m Double KB Front Rack Carry (53/35) Rx+: V-Ups instead of Sit-Ups100m Carry = 2 reps Bright Spot Russian Kettlebell Swings Box Jumps Sit-ups Double KB Front Rack Carry
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata (8 Rounds :20 on, :10 off) Set 1: Jump Rope (Single Unders for first 4, Double Unders or Attempts last 4) Set 2: Clean Grip DL for first 4 sets, Muscle Clean for last 4 sets Specific: 3 Sets (first with empty barbell, next two building to starting weight) 2 Clean Grip DL + 2 Hang Power Cleans + 2 Power Cleans Weightlifting 1 Hang Power Clean + 1 Power Clean E2MOM X 8 setsAthletes may build as lomg as technique permits – log last/heaviest complex as 1×1 Metcon HPC Dubs (AMRAP – Rounds and Reps) AMRAP X 8 5 Hang Power Cleans (135/95) 25 Double UndersSU 1:1 Finisher 3 RDS :30 Side Plank (R) :30 Side Plank (L) 12 Hollow Rocks Bright Spot Hang Power Clean Power Clean Double-Unders
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