Crossfit Garage – CrossFit View Public Whiteboard Warm-up 3 RDS @ Increasing Intensity 12/10 Cal Bike 10 Up-Downs 10 Banded Tricep Extension 5 Push-Up to Pike Metcon (Time) ‘Echo Vision’: Complete 100/80 calories Echo Bike **every minute (including 3,2,1 go!) complete 3 Burpees** 15 MIN CAP Cool Down Immediately after WOD, Feet up the Wall StretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 1:00/Side Banded Front Rack Stretch into.. 2 Rounds: 100m run 10 Jump Squats 10 Muscle Cleans 10 Elbow Punches 10 Strict Press Hang Clean + Jerk (8×1) 8 sets of 1 (building in weight) – focus on the Split Jerk – may Power or Squat Clean – record heaviest load for the HC +Jerk Metcon (Time) 50 Push Jerks (155/105) **Every time you break, Run 100m** 10 MIN CAP Cool Down 3-way banded distraction shoulder stretch (:45/side) Hang Clean Split Jerk Push Jerk 100m Run (Time)Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 8 100m Jog 12 Samson Lunges 8 Snatch Grip DL (PVC) 8 PVC Pass Throughs 8 PVC Around the Worlds 5 Push-Up to Pike Weightlifting 4×5 Snatch Grip Deadlift Metcon (AMRAP – Rounds and Reps) WODAMRAP X 11 8 Power Snatches (115/75) 8 Push-Ups 16 Lunges Cool Down 1:30 Hands on Wall Prison StretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Lil’Pump (Time) For Time 350/250 Bench Press Max Reps (45/35) Every break in bench press reps: 60 Double-unders 30 Cal Row 20 Overhead Alt DB Lunges (50/35)Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon 30min AMRAP (AMRAP – Rounds and Reps) 50KBS 1.5/1pd 40situps 30 stepups 200m run 100m RowRead more