Crossfit Garage – Remote Coaching View Public Whiteboard Metcon (AMRAP – Rounds and Reps) WODAMRAP X 22 400m run 20 DB Snatches 20 Sit-ups -Rest :45 b/w rounds- Cool Down 1:00 Cat/Cow Stretch 1:00 Cobra Stretch 1:00 Child’s Pose StretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up Banded Stretches: – Good AMs – Front Rack Stretch – Lat Pull Down, then: EMOM X 6 Minute 1: 8 Straight Leg DL + 8 Hang Muscle Cleans Minute 2: 12 Elbow Punches + 6 Strict Press Clean Complex E2MOM X 5 3 Deadlifts + 2 Hang Power Cleans + 1 Push JerkBuild across 5 sets, as long as form/technique remains – Record heaviest complex as 1×1 Metcon (AMRAP – Reps) EMOM X 18 Minute 1: 6 Push Jerks (155/105) Minute 2: 8 Hang Power Cleans Minute 3: 12 Deadlifts Rx+ 185/125Score: total reps completed – total possible reps —> 156 reps Bright Spot Deadlift Hang Power Clean Push Jerk Cool Down 1:00 Forearm Smash/Side w/ BarbellRead more

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