Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 10 Step-Ups 10 Lunges with Twist 10 Alt. DB Snatches :20 Plank Hold Empty Bar (3 reps): Snatch DL w/ Pause below Knee Down Shrug Down Shrug w/ elbows Muscle Snatch from below knee Overhead Squat Hang Snatch Snatch w/Pause below knee Weightlifting 1 Snatch DL + 1 Hang Snatch + 1 Below the Knee Snatch (6×1) E2MOM X 6building as long as technique permits Metcon Single Devils Box Sit-up Lunge (AMRAP – Rounds and Reps) AMRAP X 14 14 Alt. Single DB Devils Press (50/35) 14 Single DB Box Step-Up (24/20) 14 Abmat Sit-Ups 14 Goblet Lunges Bright Spot Snatch Grip Deadlift Hang Snatch Sit-ups Cool Down 1:00 Pigeon Pose/SideRead more

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 3 RDS 10 up-downs 20 Mtn. Climbers 10 PVC Pass Throughs 10 Good Mornings 10 Push Press Weightlifting DB Push Jerk (6×3) E2MOM X 6 3 DB Push Jerk (Heavier than last week if possible, otherwise add 2 sec tempo on descent) + 5 Pike HSPU Metcon DB DT (Time) “DB DT” 5 RFT 12 DB/KB Deadlift 9 Hang DB/KB Power Cleans 6 DB/KB Shoulder to Overhead 12 MIN CAP Cool Down COOLDOWN :45/Side Barbell Forearm Smash :45/side Thread the needle stretchRead more

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 StretchRead more

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, 50Read more

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 StretchRead more