WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 8 10 Step-ups 10 KB DL 10 Samson Lunges 8 Kip Swings 5 Strict Press 30 Single Unders Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders Cool Down 2 mins alternating between cobra stretch and childs pose.
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up Tabata x 2 (:20 on, :10 off) Sequence 1 Movement 1: Strict Press Movement 2: Up-Downs Sequence 2 Movement 1: Push Press Movement 2: Step-ups Specific: Jump and land with hands at the side X 5 Jump and land with hands at the front rack X 5 Jump, punch, and land X 5 Push jerk (Empty Barbell/PVC pipe) X 5 Push Jerk (5-5-3-3-1) – Today’s strength is designed to build to a heavy set of 5, 3, and 1 (not a 5RM, 3RM, and 1RM) – Take 5-8 minutes to build to a (moderate) starting weight since the goal is to build across all 5 sets Metcon (AMRAP – Rounds and Reps) WODAMRAP X 8 10 Ground to Overhead (95/65) 10 Burpee Box Jump Overs (24/20) Cool Down 3-way banded distraction shoulder stretch (:45/side) Bright Spot Clean and Jerk Power Snatch ()
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 8 200m run 20 Mtn. Climbers 20 High Jump Single Unders 8 Pause Air Squat (2 sec pause) —-> Then, Review Sit-up and Double-Under P.O.P. Metcon (AMRAP – Rounds and Reps) AMRAP X 28 1200m run 50 Sit-ups 75 Double Unders 50 Air Squats Rx+ All runs sub 6:00 (conditioning focused)1200m run = 12 reps (100m = 1 rep) SU 1:1 (Scaled) Accessory Work 3 Rounds for Quality :20 side plank/side 20 Banded Bicep Curls 20 Banded Tricep Ext Bright Spot 1200m Run (Time) Sit-ups Double-Unders Air Squats (AMRAP – Reps)
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up 15/12 Cal Row (easy) into.. 3 Rounds: 12 Plank Shoulder Taps 10 Samson Lunges 8 Push-ups to Pike, into… 15/12 Cal Row (workout pace) Specific: Floor Press, HRPU and Lunges P.O.P Floor Press (10-8-6-4-2) *Building in weight* After warmup, determine load for set of 10, then run the five sets every 3 minutes. – Score: heaviest load for the last 1×2 Metcon (AMRAP – Reps) EMOM X 15 Minute 1: 15/12 Cal Row Minute 2: Max HR Push-Ups Minute 3: Max Lunges Score: Total Push-Ups + Lunges combined*lunges may be forward or reverse/do not have to be alternating* Cool Down 1:00/side scorpion stretch Bright Spot Hand-Release Push-ups Lunge ()
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Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 7 100m run 10 Superman PVC Pass Throughs 10 Straight Arm Banded Pull downs 10 Tuck Ups or Sit-ups Specific: :15 Hollow Hang, :15 Superman Hang 8 Tight, Small Kip Swings 8 Bigger Kip Swings 5 Kip Swings w/ Stop (Call out stop and members should be able to stop and control the kip) Skill/Strength EMOM X 8 3 Kipping Knee Raises/T2B + 2 Pull-ups + 1 C2B (not scored, for Quality) Movement Adjustment: 3 Small Kip Swings + 3 Big Kip Swings + 3 Knee Raises + 3 Jumping Pull-Up/C2B Negatives Metcon (AMRAP – Rounds and Reps) AMRAP x 10: 10 Hang Power Snatch (95/65) 10 T2B 10 Pull-ups Cool Down 1:00/side Banded Lat Stretch 1:00/side Forearm Stretch Bright Spot Hang Power Snatch Toes-To-Bar Pull-ups ()
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