Crossfit Garage – CrossFit View Public Whiteboard Warm-up 400m run, into.. 3 Rounds: 25 High Jump Single-Unders 10 Step-Ups (Increase to taller box after round 1) 30 Mountain Climbers Bulgarian Splits Squats (4×8) – With double KB (if permitted) – Build across 4 sets of 8/leg – Score as heaviest set(s) completed and KB weight used (total weight between 2 KB) ‘Alice’ (Time) 4 Rounds: 19 Box Jumps (30/24) 48 Double Unders 13 MIN CAPSU 1:1 During the 1948 Olympics, Alice Coachman became the first black woman from any country to win a gold medal in track and field (High Jump). Her gold medal was not just the first to be won by a black woman – she was also the only American woman to win a gold medal at the 1948 Games. Bright Spot Box Jumps Double-Unders Cool Down 1:30 KB Calf Smash/Side 1:00 Elevated Pigeon/SideRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 5 25 Jumping Jacks 10 Pass Throughs 10 PVC Around the Worlds 10 PVC OH Squats 10 Cossack Squats Then – Snatch Specific Warm-up Snatch (1×1) On a 20:00 clock, build to 1 RM Snatch ‘Amanda-ish’ (Time) 9-7-5 C2B Pull-Up Squat Snatch (135/95) *15/12 Cal Bike after each set including to finish the workout* Rx+ Ring Muscle Ups in place of C2B 12 Min Cap*3 trips on the bike total Bright Spot Chest-To-Bar Pull-ups Muscle-ups Power Snatch Cool Down 1:00 Feet Up the Wall Stretch :45/side Thread the Needle StretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 5 Rds of “Rowling” (200m row) RD 1 Penalty-Samson Lunges RD 2 Penalty-KB DL RD 3 Penalty-Up-downs RD 4 Penalty-Russian KB Swings RD 5 Penalty-Burpees *cap at 8 reps per round* Metcon (AMRAP – Rounds and Reps) WODAMRAP X 25 40/35 Cal Row 30 Goblet Lunges (53/35) 20 American KB Swings 10 Burpees Accessory Work 3 Sets (:30 on, :30 off) Weighted KB Flutter Kicks (KB pressed into the top of a chest press) Bright Spot KBS Cool Down 1 Set :45 Knight Stretch/side :45 Pigeon Stretch/Side 1:00 seated butterfly stretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 8 200m Jog 10 PVC Pass Throughs 10 Sit-Ups 10 Scap Pull-ups/Kip Swings Weightlifting Thruster (1×3) On a 15:00 running clock, build to 3RM Thruster in 4-5 sets lifting every 3 min using 5-5-3-3-3 rep scheme *barbell received from ground* ‘Ibtihaj’ (Time) 21-15-9 Thrusters (95/65) T2B 8 MIN CAPIbtihaj Muhammad is an entrepreneur, activist, speaker, and Olympic medalist in fencing. In 2016 she won an Olympic bronze medal; she is a 5-time Senior World medalist and was a World Champion in 2016. Ibtihaj became the first American woman to compete in the Olympics in hijab religious veil). Named to Time Magazine’s 100 Most Influential list, Ibtihaj is an important figure in a larger global discussion on equality and the importance of sport. Accessory Work E2MOM x 3 10 Barbell Rollouts 1. Control the Movement: Rolling out too fast/rushing through this...Read more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 1×8 Floor Press w/ Empty Barbell 1×8 w/ Light Weight Gymnastics EMOM X 12 Minute 1: 8 DB Floor Press (Hold Glute Bridge while pressing) Minute 2: 8 Push-Ups Metcon (Time) WODFor Time 100 Double Unders/Single Unders 75 Air Squats 50 Sit-Ups 25 HSPU 50 Sit-Ups 75 Air Squats 100 Double Unders/Single Unders 18 MIN CAP Cool Down :45 Standing Calf Stretch/Side 1:00 Cobra StretchRead more