WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: :20 easy row :20 moderate row :20 hard row 10 PVC good mornings 10 push-ups to down dog 1 set: :20 easy row :20 moderate row :20 hard row 10 PVC pass-throughs 10 up-downs 1 set: :20 easy row :20 moderate row :20 hard row 10 walking lunges 10 lateral burpees over the rowing machine 240620 (Time) – RX – On a running clock: At 0:00: 15-12-9-6-3 reps for time of: Toes-to-bars Double-KB overhead walking lunges (35/53 lb) At 12:00: 15-12-9-6-3 reps for time of: Calorie row Lateral burpees over the rowing machine – INTERMEDIATE – On a running clock: At 0:00: 15-12-9-6-3 reps for time of: Knees-to-armpits Double-KB overhead walking lunges (26/35 lb) At 12:00: 15-12-9-6-3 reps for time of: Calorie row Lateral burpees over the rowing machine – BEGINNER – On a running clock: At 0:00: 12-9-6-3 reps...
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Crossfit Garage – CrossFit All sorts of things… (Time) – RX – On a running clock: At 0:00: 15-12-9-6-3 reps for time of: Toes-to-bars Double-KB overhead walking lunges (35/53 lb) At 12:00: 15-12-9-6-3 reps for time of: Calorie row Lateral burpees over the rowing machine Coaches Notes: -Record 2 separate times -Each couplet in 5:00-8:00 -T2B in sets of 3 reps or more -Lunges in sets of 6 or more -First row in 1:00 or less -Burpees in 1:00 or less Stretching (No Measure) 3 sets: :30 cobra stretch :30 Spiderman stretch, left :30 Spiderman stretch, right
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Crossfit Garage – CrossFit All sorts of things… (2 Rounds for time) – RX – On a running clock: At 0:00: 15-12-9-6-3 reps for time of: Toes-to-bars Double-KB overhead walking lunges (35/53 lb) At 12:00: 15-12-9-6-3 reps for time of: Calorie row Lateral burpees over the rowing machine 24 Minute time-cap Coaches Notes: -Record 2 separate times -Each couplet in 5:00-8:00 -T2B in sets of 3 reps or more -Lunges in sets of 6 or more -First row in 1:00 or less -Burpees in 1:00 or less Stretching (No Measure) 3 sets: :30 cobra stretch :30 Spiderman stretch, left :30 Spiderman stretch, right
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Crossfit Garage – CrossFit General Warm-up (No Measure) Dynamic warm-up 1 set: 200-meter run, slow 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg 200-meter run, moderate pace 1 set: 5 calf raises 10 alternating plate toe taps 10 alternating plate step-ups 5 step-ups + squat landing 5 plate jumps + step down 5 plate jumps + squat landing 5 plate jumps + slow rebound Run test 1 set: 400-meter run 240619 (Time) – RX – For time: 15 box jumps (30 in) 400-m run 20 box jumps (24 in) 400-m run 25 box jumps (20 in) 400-m run – INTERMEDIATE – For time: 15 box jumps (24 in) 400-m run 20 box jumps (24 in) 400-m run 25 box jumps (20 in) 400-m run – BEGINNER – For time: 10 box step-ups (20 in) 200-m run 12 box...
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Crossfit Garage – CrossFit BJs & 400m Runs (Time) – RX – For time: 15 box jumps (30 in) 400-m run 20 box jumps (24 in) 400-m run 25 box jumps (20 in) 400-m run 15 Minute time-cap Coaches Notes: -7:00-13:00 -BJs in 1:00-2:00 -Runs in :1:45-2:15 -BJ height decreases as volume increases -Same Rx’d box jump height for men and women Skill Work (Checkmark) Post-workout: 8 sets: :20 hollow hold :10 rest Stretching (No Measure) Accumulate: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot
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