Crossfit Garage – CrossFit General Warm-up (No Measure) 1 round: 20 jumping jacks 10 KB deadlifts 20 jumping jacks 10 KB goblet squats 20 jumping jacks 5 single-arm KB shoulder presses/arm 20 jumping jacks 5 KB windmills/arm 20 jumping jacks KBs & BJOs (Time) – RX – 3 rounds for time: 40 Russian KB swings (35/53 lb) 20 box jump-overs (20/24 in)12 minute time cap SA DB OH Carry (Weight) Post workout: Accumulate: 400-m single-arm DB overhead carry – Switch arms as needed. Stretching (No Measure) 2 sets: :30 calf stretch/leg :30 banded lat stretch/arm 20 banded pull-apartsRead more

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: :30 jumping jacks 10 med-ball good mornings 10 med-ball front squat squats 10 med-ball shoulder presses 1 set: :30 up-downs 10 med-ball bent over rows 10 med-ball push presses to target (throw the ball to the target) 1 set: :30 burpees 10 wall-ball shots Rope Climbs w/ WBs (AMRAP – Reps) – RX – Every 2:00 for 6 rounds: 2 rope climbs (15 ft) Max wall-ball shots in remaining time (14/20 lb)(9/10 ft) – Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round. Back Squat (3×10 same weight) Time permitting Stretching (No Measure) 2 sets: :30 double forearm stretch 1:00 foam roll quadsRead more

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 2:00 bike, row, or ski 10 good mornings 10 alternating Cossack squats 10 alternating Samson stretches 2:00 bike, row, or ski Deadlift (- RX – 6 sets for load: 3 deadlifts – Use the same load across all sets. – 80% of 1-rep max ) Gymnastics Skill 1 (Checkmark) 6 sets: 5 toes-to-bars 4 gymnastics kipping pull-ups 3 bar muscle-ups – Rest as needed between sets. – In this skill session, the goal is to perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus. – If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity. – Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect...Read more

Crossfit Garage – CrossFit General Warm-up (No Measure) 3 sets: 1:00 bike, row, ski, or jump rope – Rest :15 between sets. 2 sets: :20 unweighted good mornings :20 knee push-ups :20 supermans :20 hollow rocks :20 foot-assisted ring dips Ring Dips & SDHP (AMRAP – Rounds and Reps) – RX – AMRAP 12: 12 ring dips 12 sumo deadlift high pulls (75/115 lb) Max Calorie Row w/ Burpees (Calories) AMRAP 21: Max Calorie Row – Starting at 0:00 and every 3:00 perform 10 burpees Stretching (No Measure) 1 set: 1:00 doorway pec stretch/side 1:00 couch stretch/sideRead more

Crossfit Garage – CrossFit General Warm-up (No Measure) Rowing + running warm-up | 7:00 – Rest :10 between each row progression set. 200-m run – Out-and-back; increase the pace on the way back. Progression // Focus :30 row // Keep the chest up and return the arms while the legs are straight. :30 row // Keep the chest up and hold the end of each stroke for :01. :30 row // Continue to hold for :01, but push/pull harder to make the fan “louder.” :30 row // Continue to pull hard, but slowly return to the catch for the next stroke. :30 row // Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ s/m. 9/11 Memorial WOD #2 (Time) – RX – For time: 2001-m run or row 11 shoulder presses (85/115 lb) 11 overhead squats 11 sumo deadlift high pulls 11 push presses 11...Read more