Crossfit Garage – CrossFit View Public Whiteboard Warm-up 2 RDS 3:00 On, 1:00 Off 30 Plate Hops 10 Plank Walk Outs 10 Good Mornings 10 Supermans Weightlifting E2MOM X 4 5 Deadlift (Building) Metcon (AMRAP – Rounds and Reps) WODAMRAP X 21 W/ Partner 50/40 Cal Bike 50 Box Jumps (24/20) 30 DL (225/155) Cool Down 1 min Seated Forward fold StretchRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 1 RD w/ Empty Barbell 1. Snatch DL x 5 2. Down Shrug x 5 3. Down Shrug w/ elbows x 5 4. Muscle Snatch x 5 5. Hang Power Snatch x 5 6. Power Snatch x 5 7. Overhead Squat x 5 8. Hang Squat Snatch x 5 9. Squat Snatch x 5 Gymnastics EMOM X 10 Odd: 5 DBL DB Snatch Even: Sets 1+2: 10 Hollow Rocks Sets 3-5: 10 Bent Over Rows Metcon (AMRAP – Rounds and Reps) WODAMRAP X 12 12 Bent Over Rows 6 Double DB Snatches 12 Air Squats Cool Down 1:00/side Banded Lat StretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 400m run into.. 2 Rounds: 5/5 Single Arm KB Deadlift 8/8 Side Plank Hip Taps 10 Air Squat to Wallball Weightlifting EMOM X 16 Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest *use KB or DB for suitcase hold Metcon (AMRAP – Rounds and Reps) AMRAP X 12 200m run (2 reps) 12 Wallball Cleans (20/14) (12 reps) :30 side plank (R) (2 reps) :30 side plank (L) (2 reps)– substitute row 300m or bike 600m (2 reps) *today is recovery for tomorrow* Cool Down 1:00 Forearm Stretch 1:30 Alternating between cobra and child’s pose Bright Spot 200m Run (Time) ()Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 6 30 Single Unders 20 Mtn. Climbers 10 Straight Leg DL 5 Muscle Cleans Metcon (Weight) WODEMOM X 24 Min 1: 10 DL (155/105) Min 2: 5 Power Cleans Min 3: 15 Sit-Ups Min 4: 50 Double Unders LEVEL UP OPPORTUNITY: 185/125 (Strength Focus) Cool Down 2:00 Alternating between cobra and downdog 1:00 (:30/side) Standing Calf Stretch Bright Spot Deadlift Power Clean Sit-ups Double-UndersRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 3 RDS 10/8 Cal Row 10 Superman PVC Pass Throughs 10 Kip Swings 5 Strict Press 5 Push Press Weightlifting E2MOM X 5 10 DB Strict Press + 20 Plank Shoulder Taps Metcon (Time) WOD3 RFT 200m run 15 V-Ups 10 DB Push Press 14 MIN CAP Cool Down 3-way banded distraction shoulder stretch (:45/side) Banded Lat Stretch (:45/side)Read more