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

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Tempo Front Squats (3131) 2×10 (One with Empty Barbell, One with light load) Weightlifting DB/KB Front Squat 5×10 Metcon (AMRAP – Rounds and Reps) WODAMRAP X 10 10 Goblet Squats 10 KB/DB Swings 10 Up-downs Cool Down 1:00/Side KB Quad Smash 1:30 Alternating between Child’s Pose and Cobra StretchRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Jump and land with hands at the side X 5 Jump and land with hands in front rack X 5 Jump, punch, and land X 5 Jump, punch, and land in split jerk X 5 Push jerk (Empty Barbell/PVC pipe) X 5 Split jerk (Empty Barbell/PVC pipe) X 5 Weightlifting E3MOM X 6 3 Single Arm Push Press (L) + 3 Single Arm Push Jerk (L) + 3 Single Arm Push Press (R) + 3 Single Arm Push Jerk (R) Metcon (AMRAP – Rounds and Reps) WODAMRAP X 8 5 DB Shoulder to Overhead (155/105) 8 V-Ups Cool Down Banded Shoulder distraction stretch (1:00/side)Read more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Snatch Pulls 3×5 Weightlifting E2MOM X 5 6 Alt. DB Snatches + 6 Alt. Hang DB Snatches Metcon (Time) WODFor Time: 20-15-10-5 Burpee 12-9-6-3 DBL DB Power Snatch 12 MIN CAP Cool Down 1:30 Feet up the wall stretch 1:00/Side Banded Shoulder StretchRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up Review Wall Ball and Sit-Up Then.. 10 Reps of Each Metcon (Time) WOD“Remote Rapinoe” For Time 1 mile run 50 Goblet Squat (Light) 50 Sit-Ups 800m run 23 MIN CAPRead more