Crossfit Garage – CrossFit View Public Whiteboard Metcon (Weight) Max Weight Bella Complex 200m Run 9 Bella Complex 95/65 400m Run 6 Bella Complex 115/85 800m Run 3 Bella Complex 135/115 400m Run 1 Bella Complex 155/135 200m Run 1 Bella Complex +10 lbs (repeat run and added weight until unable to complete a Bella Complex) Bella Complex: 1 Clean 1 Shoulder to Overhead 1 Front Squat 1 Shoulder to OverheadRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 12/10 Cal row 10 V-Ups 8 Step-ups 6 Scap Pull-ups 4 KBS light weight Metcon (AMRAP – Rounds and Reps) AMRAP X 30 W/ Partner 50 Calorie Row 40 Box Jumps 24/20 30 KBS 53/35 20 Sit-ups 10 Pull-ups One partner working at a time Rx+ Solo Cool Down 1:00 Forearm Stretch/SideRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 7 30 MB Toe Taps 10 Groiners 10 MB Thrusters (2 sec. Pause at bottom) 1-1/4 Front Squat (4×5) *build across 4 sets *log final (heaviest) set of 5 WB DU (AMRAP – Rounds and Reps) AMRAP X 9 30 Wall Balls (20/14) 60 Double UndersSU 1:1 Bright Spot Wall Balls Double-Unders Cool Down 1:00 Couch Stretch/Side ()Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM X 6 Minute 1: 10 Superman PVC Pass Throughs + 10 Scap Pull-Ups Minute 2: 10 Up-downs Then, Specific Warm-up: 3 Rounds (1 w/ empty barbell, second two with light load) 8 Snatch Grip DL 8 Perfect Kip Swings Snatch Pull (5X1 Snatch Pulls @ 100-105% of 1RM) EMOM 15 (Time) Minute 1: 3 TNG Power Snatches (135/95) Minute 2: 10 C2B Pull-Ups Minute 3: 10 Lateral Burpees over the Bar Rx+ 5-10 Bar Muscle Ups for Minute 2 Bright Spot Power Snatch Pull-ups Chest-To-Bar Pull-ups Muscle-upsRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 9 (Increase Pace each round) 200m Jog 250m Row 12/10 Cal Bike 10 Leg Swings Forward/Back 10 Leg Swings Side/Side – Calf Stretch – Pigeon Stretch – Supine Leg Crossover Stretch ‘Lungs’ (Time) 100/80 Cal Bike 1 Mile Run 2k Row 32 MIN CAP Bright Spot 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row Cool Down 2:00 Feet up Wall StretchRead more