Crossfit Garage – CrossFit View Public Whiteboard Warm-up 4 RDS of Rowling Penalty 1- Single DB Strict Press Penalty 2- Lunges Penalty 3- Strict Burpees Penalty 4- Single DB Push Press Metcon (AMRAP – Rounds and Reps) WODAMRAP X 25 1K Row 12 DB Renegade Rows (50/35) 12 DB Push Press 12 DB Suitcase Lunges Cool Down 1:00/side Thread the needle stretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 10 Up-downs + Groiner into.. 3 RDS 12 KB DL 10 MB Thrusters 8 Push-ups to Pike Into.. 200m run Floor Press Metcon (Time) WOD3 RFT 20 Wall Balls (20/14) 20 American KBS (53/35) 200m MB Run 15 MIN CAP Cool Down 1:00/side Scorpion StretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time) For time: 1 scaled wall walk 10 single-unders 3 scaled wall walks 30 single-unders 6 scaled wall walks 60 single-unders 9 scaled wall walks 90 single-unders 15 scaled wall walks 150 single-unders 21 scaled wall walks 210 single-unders Time cap: 15 minTo learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here Bright SpotRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 400M Easy Jog, into.. EMOM X 6 Minute 1: 8 PVC Pass Throughs + 8 PVC OH Squats Minute 2: 20 Plank Shoulder Taps + Plank Hold in time remaining Minute 3: :20 Pigeon Pose/side Overhead Squat (5×5) EMOM X 10 Min 1: 5 Overhead Squat (Very Light, Positional Focus) Min 2: 2 Wall Walks – Barbell may be received from rack – Log weight used for OHS (aim to use same load across all sets) Metcon (AMRAP – Rounds and Reps) AMRAP X 16 200m run 40 Russian Twists 30 Up-downs 20 Step-Ups (24/20) 10 Overhead Squats (75/55)– Barbell received from ground 200m run = 1 rep every 50m (4 reps total) 1 full round = 104 reps Cool Down 1:00 Down-Dog Hold 1:00 Pike Hold 1:00/side Pigeon Pose 1:00 Squat Hold (Can use rig) Bright Spot 200m Run (Time) ()Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 6 14 Alt Step-Ups 12 Banded Pull downs 10 Scap Pull-Ups 8 Kip Swings 6 Sit-Ups Gymnastics EMOM X 12 Minute 1: 6 Strict Pull-Ups Minute 2: 1 Turkish Get-Up (KB or DB) *alternate arms for TGU every other minute (may increase weight for TGU each round) Metcon (Time) 21-15-9 Box Jump (24/20) Pull-Ups 10 MIN CAP Cool Down 1:00/side banded lat stretch 1:00/side Standing Calf Stretch Bright Spot Strict Pull Ups Turkish Get Up Box Jumps Pull-upsRead more