Crossfit Garage – CrossFit View Public Whiteboard Metcon James Coyle, Ladder 3 Hero Wod (Time) 1k Row 90 DU 80 Air Squats 70 Sit Ups 60 Push Ups 50 Lunges (per leg) 40 Hang Cleans (95/65) 30 Thrusters (95/65) 20 OHS (95/65) 10 Power Snatches (95/65)Read more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up AMRAP x 8 10 Up-Downs Vertical Jumps 10 PVC Pass Throughs 30 Lateral Hops Over PVC 10 Banded Pull Aparts 10 Banded Good Mornings 5 Push-Ups to Downdog Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box Time cap: 20 minTo learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here Cool Down 3:00 EZ Pedal On Bike Into.. 1 Minute Cat/Cow Stretch 1 Minute Alternating Between Child’s Pose and Cobra 1:00/Side Scorpion StretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box Time cap: 20 minTo learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 20-lb. dumbbell, 20-in. box (step-ups permitted) M: 35-lb. dumbbell, 20-in. box (step-ups permitted) Time cap: 20 minTo learn more about Crossfit Games Open 21.2 Scaled (Ages...Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 2 Rounds: 10/8 Cal Row 10 Straight Leg Sit-Up 10 Narrow Stance Air Squat 10 Wide Stance Air Squat 10 Alternating Scorpion stretches Metcon (AMRAP – Rounds and Reps) AMRAP X 10 25 Cal Row 25 Tuck-Ups 20 Cossack Squats 15 Push-ups -Rest 2 mins- Repeat*this is two-10 minute AMRAPs (22:00 total on clock) – athletes pick up where they left off going into the second AMRAP – Score: total completed rounds + reps Cool Down 1:00/Side Thread the Needle Stretch 1:00/side Couch Stretch 1:00 Seated butterfly stretch Bright Spot Push-upsRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up EMOM X 9 Min 1: :45 Bike (Increase Pace Each Round) Min 2: 8 Good Mornings + 5 Plank Walk Outs Min 3: :45 Deadbugs Weightlifting E3MOM Tempo DL 3X8 (use 3131 tempo) *athletes may use a barbell, KBs or DBs for this *perform 3 sets of 8 tempo reps *for Quality and Technique Assessment/Breakdown (not scored) Metcon (AMRAP – Reps) EMOM X 12 Min 1: 15/12 Cal Bike Min 2: 10 DL (225/155) Rx+ 17/14 Cal BikeScore: total reps completed Rx: 150/132 Rx+: 162/144 Metcon (AMRAP – Reps) EMOM X 12 Min 1: 10 (5/5) Single DB Devils Press Min 2: 10 KB/DB DL (use two DB/KB)– athlete chooses weight for devils press + DL – Score: total reps completed Cool Down 1:30/SIDE Banded Hamstring Stretch 1 Min Cat/Cow 1 Min Cobra Stretch Bright Spot DeadliftRead more