Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 Bike/Row, then: 2 Rounds: 5/5 Single Arm KB SDHP 5/5 Single Arm Russian KB Swings 10 Banded Good Mornings :20 Forearm Plank Hold Skill/Strength Deadlift (20 mins to build to a 1RM) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups10 MIN CAP Diane Altered (Time) Diane Altered 21-15-9 Deadlifts, 55% of 1RM Push-ups (toe) Bright Spot Handstand Push-ups Cool Down Banded Hamstring Stretch (1:00/side)Read more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up (No Measure) 3 RDS 200m Jog 10 Straight Leg Sit-Ups 10 Scap Pull-Ups 10 Scap Push-Ups Skill/Strength Hollow/Superman Review 3x :20 Hollow Hold, :20 Superman Hold Into.. 3×10 Hollow Snaps, Superman Snaps Into.. 3×10 Hollow Rocks, Superman Rocks Metcon (AMRAP – Rounds and Reps) Murph Prep AMRAP X 18 400m run 2 RDS 8 Pull-Ups 12 Push-Ups 20 Air Squats Cool Down :45/side Standing Calf Stretch :45/side Scorpion StretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Max Sandwich (AMRAP – Rounds and Reps) 32 Minute Time Cap 2 Rounds 800m Run Max Back Squats 155/105* 800m Row Rest 3 min (set up for bench press) 2 Rounds 400m Run Max Bench Press 155/85* 18/12 Echo Cals Rest 3 Min (set up for pull-ups) For remaining Time 200m Run Max Pull-ups* any pause in reps >3 seconds at top of back squat or bottom of bench press concludes that set of reps and athlete should move to next movement. ie – no “resting” in max attemptsRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 200m Run – Calf Stretch – Quad Pull – Open Door Stretch – 5 Inchworms-to-Cobra – 5 Push-up-to-Down Dog – 5 Air Squat-to-Up-Down Metcon Saturday Morning Partner 1.0 (Time) 50 Sit-ups 400 m Run 50 Push-ups 400 m Run 50 Air Squats 400 m Run 50 Lunges 400 m Run 50 Burpees 400 m Run 50 Lunges 400 m Run 50 Air Squats 400 m Run 50 Push-ups 400 m Run 50 Sit-ups *one person working at a time Rx+ Solo Bright Spot 400m Run (Time) Max Effort 400m Run 200m Run (Time) 100m Run (Time) Sit-ups Push-ups Air Squats (AMRAP – Reps)Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: 40 Single Unders (Can do DU in second round) 12 Alt. Samson Lunges 8 Snatch Grip DL 8 PVC Pass Throughs 8 PVC Around the Worlds Specific: ( w/ empty barbell) 1. Snatch DL x 3 2. Down Shrug x 3 3. Down Shrug w/ elbows x 3 4. Muscle Snatch x 3 5. Behind the neck snatch grip push press x 3 5. Hang Power Snatch x 3 6. Power Snatch x 3 Snatch (5×3 @ 70-75% of 1RM) – rest 2:00 between sets – TNG encouraged, but may do quick singles Dub Snatch (Time) 100-75-50-25 Double Unders 20-15-10-5 Hang Power Snatch (95/65) *Cash Out: 1 Rope Climb* 9 MIN CAPSU 1:1 Accessory Work 3 Sets for Quality: 15 Banded Face Pulls 10 DB Frontal Raises 10 DB Lateral Raises Bright Spot Double-Unders Power Snatch Hang Power...Read more