WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit View Public Whiteboard Saturday Fun with Jamie (Time) 2 Mile Run 60 Body Weight Back Squats 60 KBS 60 Push upsRX – Partner workout… break up however you want. The run is together and straight through….You can have two bars for the back squat…. RX 35/28 KBS RX+ 53/35 KBS and SOLO and weight vest for the run
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up 400m Jog Into.. 2 Rounds: 10 Up-Downs 20 Plank Shoulder Taps :20 Plank 5 Push-Ups to Pike Gymnastics EMOM X 10 Minute 1: HSPU Progression Set 1: 2 Wall Walks Set 2: :40 HS Hold Set 3: 5 Negative HSPU Set 4-5: 5 Strict HSPU, Kipping HSPU, Pike HSPU Minute 2: :40 DB/KB Front Rack Hold Metcon (AMRAP – Reps) WODEMOM X 10 Min 1: 200m run Min 2: Max HSPU SCORE IS TOTAL HSPU Finisher ½ Kneeling Arnold Press 3×10/arm Bright Spot Handstand Push-ups 200m Run (Time)
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 7 200m Row 10 Samson Lunges 10 Alt. Birddogs 10 Deadbugs Weightlifting EMOM X 8 Minute 1: 5 DL (Building) Minute 2: :30 Hollow Hold *begin around 50-55% *score heaviest/last set of 5 in Bright Spot Metcon (AMRAP – Rounds and Reps) AMRAP X 22 750m row 10 DL (225/155) 15 Bar Facing Burpee 25 Hollow Rocks Rx+ 275/185 Bright Spot Deadlift Cool Down 2:00 Alternating Between Cobra and Downdog
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up 1:00/side Pigeon Stretch 1:00/side Lizard Stretch :30/leg Half Split Stretch Then, 2 Rounds: 10 Bootstrappers 10 Jumping Pull-Ups or Ring Rows 10 Box Step-Ups (alternating) :30 Forearm Plank Hold Weightlifting Paused Back Squat (4×5) (2 Sec Pause in Bottom) *take 1-2 sets after warmup to build to starting load *building OR holding same load (athlete’s choice) *rest 2:00 between sets Metcon (AMRAP – Rounds and Reps) AMRAP x 12 20 Wall Balls (20/14) 15 Box Jumps (24/20) 10 C2B Pull-Ups Rx+ 8 Bar MU (instead of C2B) Cool Down 1:00/side Banded Lat Stretch 1:00/side Couch Stretch Bright Spot Back Squat Wall Balls Box Jumps Pull-ups Chest-To-Bar Pull-ups Bar Muscle-ups Muscle-ups
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up 3 RDS @ Increasing Intensity 12/10 Cal Bike 10 Up-Downs 10 Banded Tricep Extension 5 Push-Up to Pike Metcon (Time) ‘Echo Vision’: Complete 100/80 calories Echo Bike **every minute (including 3,2,1 go!) complete 3 Burpees** 15 MIN CAP Cool Down Immediately after WOD, Feet up the Wall Stretch
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