Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up (No Measure) GENERAL AMRAP X 10 200m Jog 10 Air Squats to Medball 10 KB Deadlift 10 Samson Lunges SPECIFIC Medball Clean Progression 8 MB Deadlift 8 MB Deadlift + Shrug 8 Shrug + Drop (Have members start with arms straight, shoulders shrugged, and pull into the bottom of front squat) 8 MB Cleans Metcon (AMRAP – Rounds and Reps) AMRAP X 28 800m run 20 Air Squats 20 Russian DB/KB Swings Cool Down 1:00 Calf Stretch/SideRead more

Crossfit Garage – CrossFit View Public Whiteboard Bahama Breezy Alt (Time) 7 Rounds for Time 5 Cal Echo 30 ft DB Walking Lunge (Front rack) 5 DB Thrusters 200m Run 30 ft DB Walking Lunge (Front rack) 5 DB Thrusters Rx 35/20 Rx+ 50/35Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 15/12 Calorie Row, into: 2 Rounds: 5 Plank Walk Outs w/ Cobra Stretch 10 Bootstrapper Squats 15 Alt Box Step-Ups 10 WB Air Squats (hold WB) 5 WB Push Press What the Chip is this?/ Partner (Time) 50 Russian KBS 50 Calorie Row 50 Wall Balls 50 Weighted DB Step Ups 50 RIng Rows 50 Weighted DB Step Ups 50 Wall Balls 50 Calorie Row 50 Russian KBS RX: 53/35 KBS M: 50 or 45# DBS W: 35 or 30# DBS WB 20/14 Partner Up -(one partner working at a time) Bright Spot Wall Balls Ring Rows Russian Kettlebell SwingsRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: 1:30 Bike @ Easy Pace, into.. 2 Rounds: 10 Cossack Squats 10 Groiners 10 Bent Over Rows Into.. 1:30 Bike @ Moderate Pace Specific: 2 Rounds w/ empty barbell: 6 Clean Grip DL 6 Muscle Cleans→ 6 Power Cleans 6 Front Squats→ 6 Squat Cleans 12 Elbow Punches Skill/Strength Clean (1×1) 20 mins to build to a heavy single/new 1RM *may Power but record under appropriate Bright Spot Power Clean Metcon (5 Rounds for reps) Every 3:00 x 5 Sets 15/12 Cal Bike 2 Hang Squat Cleans (205/145) 6 Lateral Burpees over the Bar 8 C2BRecord reps completed per round As written: M: 31 reps W: 28 reps Bright Spot Squat Clean Hang Clean Hang Power Clean Chest-To-Bar Pull-ups Pull-ups Cool Down 1:00 Couch Stretch/SideRead more

Crossfit Garage – Student Strength View Public Whiteboard Weightlifting Shoulder Press Deadlift Extra Credit Power Clean Back SquatRead more