Crossfit Garage – CrossFit View Public Whiteboard Warm-up 3 Rounds: 10 Plank Shoulder Taps 10 PVC Pass Throughs 10 PVC Around the Worlds 30 Lateral Hops over PVC Weightlifting 15 MINS TO BUILD TO HEAVY CLUSTER Cluster ‘Neddy Lou’ (Time) 2 Rounds: 27 Lateral Burpees over the Bar 21 Clusters (95/65) 12 MIN CAPKennedy Louise DiFiore (Daughter of co-founder Brooks DiFiore) was born on 2/27/21. This benchmark workout was named in her honor Bright Spot Thruster Squat Clean Clean Cool Down 1:00 Couch Stretch/SideRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 8 10 Up-down Step-Ups 10 Empty Barbell Good Mornings 10 Empty Barbell Bent Over Rows 10 Tuck-Ups Weightlifting Deadlift (4×4) 4 sets of 4 @ 75-80% 1RM – use most current 1RM – rest 2:00 between sets DL BJ Sit-up (Time) 21-15-9 Deadlift (225/155) Box Jumps (24/20) Sit-Ups Rx+ T2B instead of Sit-ups 12 MIN CAP Bright Spot Box Jumps Sit-ups Toes-To-Bar Cool Down 1 min/side lying back stretch (pull knees to the side, keep shoulders square) 1 min/side Banded Hamstring StretchRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Review Pendlay Row Weightlifting EMOM X 8 8 DBL DB/KB Bent Over Rows Metcon (AMRAP – Rounds and Reps) WODAMRAP X 21 400m run 5 DB Floor Press 10 Push-Ups 15 DB Overhead Tricep Ext Cool Down 1:00/side scorpion stretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Get Low With It (Time) For Time – Buy-in: 200 Single-unders 5 Rounds 18 Push-ups 9 Sit-ups 3 Squat Cleans (135/105) Cash-out: 1 Mile Run Rx+: 155/125; GHDRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) 3 Rounds 12 Pull Ups 20 Burpee Box Jump Overs 24/20 rest 1 min 3 Rounds 6 Ring or Bar Muscle Ups 15 Box Jump Overs 24/20 rest 1 min 3 Rounds 1 Rope Climb 10 Box Jumps 24/20 IF TIME REMAINING: Max Chin Ups or Double DB Bent Over Rows 50/35Score is total reps per set of 3 rounds COMPLETED. Set 1 = 96 Total reps Set 2 = 63 Total reps Set 3 = 33 Total reps Set 4 = max reps completed Cool Down 1:00/side Thread the Needle Stretch Metcon (AMRAP – Rounds and Reps) WOD“Billie Jean” 4 Sets, 1 min rest between (Pick up where you left off) AMRAP X 4 5 DB Deadlift (50/35) 4 Devil’s Press 3 DB Thrusters Score is Total Rounds + RepsRead more