Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 9 15/12 Calorie Row 10 Superman PVC Pass Throughs 10 Scap Pull-Ups 10 Banded Lat Pull Downs Specific: 2 RDS 5 Small, Tight Kip Swings 5 Bigger Kip Swings 5 Kip Swings w/ Hip Pop 5 Kipping Pull-Ups or Jumping Negative Pull-Ups ‘Junko’ (AMRAP – Reps) AMRAP X 15 2,4,6, etc Pull-Ups Calorie RowJunko Tabei is known as the 36th person to climb Everest, becoming the first woman to summit the world’s tallest peak and the first to climb the Seven Summits Scoring: total reps completed Bright Spot Pull-ups Cool Down 1:00 Banded Lat Stretch/Side 2:00 Alternating Between Cobra/Down DogRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 4 Rounds @ Increasing Pace 8/6 Cal Bike 8 Groiners 18 Cossack Squats Weightlifting Paused Back Squat (5×3) Pause Back Squat (2 sec pause in bottom) *build across all 5 sets *score final/heaviest set of 3 Bike Air Squat (Time) 3 RFT 25/20 Cal Bike 25 Air Squats 9 MIN CAP Bright Spot Air Squats (AMRAP – Reps) Cool Down 1:30 Feet Up the Wall StretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up LINE DRILLS (25’ down w/ light jog back to the start) 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25′ Duck Walk 25’ Butt Kickers 25’ High Knees 25’ Power Skip into.. Calf Stretch Scorpion Stretch Weightlifting EMOM X 15 Minute 1 :40 KB Front Rack Hold (2 kb) Minute 2 :40 KB Suitcase Hold (1 kb – switch arms each round) Minute 3 :40 Wall Sit Hold Run Burpee 2 (AMRAP – Rounds and Reps) Every 3 minutes for 5 sets: 400m run 10 Burpees Rx+ All rounds completed sub 2:20400m Run = 8 possible reps (1 rep per 50m) Total possible reps = 90 Bright Spot 400m Run (Time) Max Effort 400m Run 200m Run (Time) 100m Run (Time) Cool Down 100m Cool Down walk (nasal breathing) 1:00 Standing Calf Stretch/sideRead more

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