WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit HSPU, K2E, Pistols (AMRAP – Rounds and Reps) -RX- AMRAP 10: 4 handstand push-ups 8 knees-to-elbows 12 single-leg squats 10 Minute Max Calories (Calories) Pick Bike or Rower!
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Crossfit Garage – CrossFit General Warm-up (No Measure) Partner rowling warm-up On a 8:00 clock: Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement. Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-meter row. Suggested penalty movements: • Jumping jacks • Air squats • Reverse lunges • Plank shoulder taps • Mountain climbers • Reverse lunges 240220 (Calories) -RX- Every 2:00 for 4 rounds: 6 box jumps (24/30 in) 12 push-ups Max-calorie row – Rest 2:00 between rounds. – Score is total calories rowed. – INTERMEDIATE – Every 2:00 for 4 rounds: 6 box jumps (20/24 in) 12 push-ups Max-calorie row – Rest 2:00 between rounds. – Score is total calories rowed. – BEGINNER – Every 2:00 for 4 rounds: 6...
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Crossfit Garage – CrossFit BJs, Push-ups and Max Row (AMRAP – Reps) -RX- Every 2:00 for 4 rounds: 6 box jumps (24/30 in) 12 push-ups Max-calorie row – Rest 2:00 between rounds. – Score is total calories rowed. Clean (For load: 2 x 5 @ 50-60% 3 x 4 @ 60-70% 2 x 3 @ 65-75%) Power Clean (For load: 2 x 5 @ 50-60% 3 x 4 @ 60-70% 2 x 3 @ 65-75%)
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Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 lateral hops over the barbell 1 set: 10 shoulder presses (empty barbell) 10 air squats :30 single-unders 1 set: 10 push presses (empty barbell) 10 front squats :30 jump rope (freestyle) 1 set: 10 thrusters (empty barbell) :30 double-unders Skill Work (Weight) Pre-workout: On a 10:00 clock: Build to a heavy 3-rep push press 240219 (Time) -RX- 5 rounds for time: 50 double-unders 10 thrusters (95/135 lb) – INTERMEDIATE – 5 rounds for time: 30 double-unders 10 thrusters (85/115 lb) – BEGINNER – 5 rounds for time: 50 single-unders 10 thrusters (35/45 lb) Stretching (No Measure) 1 set: :30 calf foam roll/side :30 tibialis anterior foam roll/side – AT-HOME – (Time) 5 rounds for time: 50 double-unders 12 thrusters (35/50 lb)...
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Crossfit Garage – CrossFit Push Press (Pre-workout: On a 10:00 clock: Build to a heavy 3-rep push press) DUs & Thrusters (Time) -RX- 5 rounds for time: 50 double-unders 10 thrusters (95/135 lb)13 minute time cap – STRENGTH I – (7 Rounds for weight) For load: Snatch, clean or jerk: 5 reps x 2 sets @ 50-60% 4 reps x 3 sets @ 60-70% 3 reps x 2 sets @ 65-75% – Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week. – Next week, we take a break from a structured cycle and then return on the week of March 4th. – Use the same 1-rep-max to find your percentages. – Take the jerks from a rack, and rest as needed between sets. Back Squat (- STRENGTH II – For load: Back squat 10-8-8-6-6) –...
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