Crossfit Garage – CrossFit View Public Whiteboard Warm-up 2:00 Easy row or bike Wrist Stretches, then: 2 Rounds: 10 Pass Throughs 10 PVC Around the Worlds 5/5 Leg Swings 10 Abmat Sit-ups 10 (light) KB Goblet Squats Weightlifting EMOM x 12 Minute 1: 2 Power Clean + Jerks (Building) Minute 2: 2 Squat Snatches (Building) *log heaviest 1×2 for each in Bright Spots below* Clean and Jerk Snatch Metcon ‘Serena’ (Time) 3 Rounds: 10 Bar-Facing Burpees 8 Power Clean + Jerk (135/95) 5 Squat Snatch 10 Minute CapThe first workout in this month’s ‘Wonder Women’ Series, today spotlights tennis star Serena Williams. In honor of Serena’s 23 individual grand slam titles, we have 23 reps per round. Bright Spot Power Clean Push Jerk Split Jerk Power Snatch Cool Down 1:00 Feet up the Wall 1:00 Hands on Wall Prison Stretch 1:00/side Pigeon StretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 3 RDS 200m jog 10/10 Leg Swings 10 V-Ups/Tuck Ups 10 Push Press (Empty Barbell) Metcon (AMRAP – Rounds and Reps) WODAMRAP X 25 800M RUN 12 Push Press (115/75) 12 T2B Cool Down 1:00/side Thread the needle stretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 2:00 Easy Bike, Into.. 2 Rounds: 8/8 Lunging Hip Circles 8 Plank Walkouts 8 Push-Up to Pike 8 Good Mornings 8 Cossack Squats 8 Glute Bridges w/ 2 sec. Pause at the top Metcon (Weight) “CrossFit Total” 1 RM Back Squat 1 RM Strict Press 1 RM DeadliftScore: total load for all 3 lifts Percentage recommendation breakdown: 4 reps at 50% of 1RM or Light Weight 3 reps at 60% of 1RM or Light-Moderate Weight 2 reps at 70% of 1RM or Moderate Weight 1 rep at 80% of 1RM or Moderate-Heavy Weight ~3 sets near maximal Bright Spot Back Squat Shoulder Press Deadlift Cool Down 1:00 Barbell Quad Smash/SideRead more

Crossfit Garage – CrossFit View Public Whiteboard Sunday Feels (Time) 800m Run 2 Rounds 20 Russian KBS (53/35) 20 KB Sumo Deadlift High Pull (53/35) 1 Mile Run 2 Rounds 20 Pull-ups 20 Push-ups 800m Run Rx+ KB (70/53) ()Read more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up (No Measure) Tabata x 2 Sequence 1: Movement 1: Single Unders Movement 2: Step-Ups Sequence 2: Movement 1: KB Deadlift Movement 2: Up downs EMOM X 10 Minute 1: 10 Heavy American KB Swings Minute 2: Double Under/Triple Under Practice Metcon (AMRAP – Rounds and Reps) WOD“The Easter Bunny” AMRAP X 14 10 Jumping Pull-Ups 20 Box Jumps (24/20) 50 Double Unders Cool Down 1:00 Standing Calf Stretch/Side 1:00 KB Calf Smash/SideRead more