Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 9 (Inc. Pace each round) 200m Jog 250m Row 12/10 Cal Bike 10 Leg Swings Forward/Back 10 Leg Swings Side/Side Metcon ‘Lungs’ (Time) 100/80 Cal Bike 1 Mile Run 2k Row 32 MIN CAP*last tested 5/12/21 Bright Spot 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row Cool Down 1:00/side standing calf stretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up Calf Stretch Open Door Stretch, into: 2 Rounds: 30 Single Unders 12 Banded Tricep Extension 8/8 Single Arm DB SDHP 5 Push-Up to Pike Specific: Push-up + DB Snatch P.O.P Skills Jump Rope Skill work with Mute Sports Metcon Push-up Snatch Dub (AMRAP – Rounds and Reps) AMRAP X 11 10 Push-Ups 20 Alt. DB Snatches (50/35) 65 Double UndersSU 1:1 Bright Spot Push-ups Dumbbell Snatch Double-UndersRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Warm-up (No Measure) 400m jog Into.. 2 Rounds 5 Pike Push-Ups 20 Plank Shoulder Taps 10 Alternating Bird dog 5 Up-Down Broad Jumps Gymnastics EMOM X 9 EMOM X 9 Min 1: :40 Hollow Hold Min 2: 12 Hollow Rocks Min 3: 12 Supermans Metcon Metcon (No Measure) EMOM X 24 Minute 1: 15 Hand Release Push-Ups Minute 2: 3 Wall Walks Minute 3: 8 Burpee Broad Jumps Minute 4: :50 Plank Cool Down 1:00/side Thread the Needle stretchRead more

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 ()Read more

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 RowRead more