Crossfit Garage – CrossFit View Public Whiteboard Warm-up Tabata ( 8 sets, :20 on, :10 off) Movement 1: Single Unders/Double Unders Movement 2: PVC Pass Throughs Power Snatch Warmup: 2 RDS (1 w/ PVC Pipe, 1 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 Power Snatch (EMOM X 10) 1 Power Snatch *Building* – Log heaviest single for today CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Cool Down 1:30 Hands on Wall Prison Stretch Bright Spot Double-UndersRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 2:00 Easy Bike 2 Rounds: 10 Straight Leg Sit-up w/ Reach 10 Step-ups :20 Downdog hold :20 Pigeon Pose/side 2:00 Moderate Bike Metcon (AMRAP – Reps) EMOM X 25 Min 1: 12/10 Cal Bike Min 2: 15 Sit-Ups Min 3: 15 Up-downs Min 4: 12 Step-Ups (24/20) Min 5: Walking RestScore: Total reps Men: 270 possible reps Women: 260 possible reps Cool Down 2 Sets :45 Knight Stretch/side :45 Pigeon Stretch/Side 1:00 seated butterfly stretch :45 scorpion stretch/side Bright Spot Sit-upsRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 3 RDS 10 up-downs 20 Mtn. Climbers 10 PVC Good Mornings 10 PVC Pass Throughs :20 Flagpole Stretch/side Skill/Strength E2MOM X 6 1 Hang Power Clean + 1 Power Clean + 2 Push JerksEvery 2 minutes x 6 sets we are looking to build to a heavy load for the complex – Log heaviest load for the full complex, scored as 1×1 Metcon (Time) 400m Run, into… 2 Rounds of DT* 50 weighted sit-ups (25/15) 2 Rounds of DT, into… 400m Run 16 MIN CAP*One round of DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105) Cool Down Thread the needle shoulder stretch (90 sec/side) Bright Spot Deadlift Hang Power Clean Push Jerk Power Clean Sit-ups 400m Run (Time) Max Effort 400m RunRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 8 10 Cal Row :20 Push-up Plank 5 Push-Ups 10 Step-Ups Mock Round: 8 cal row 8 burpees 8 box jumps Metcon (AMRAP – Rounds and Reps) AMRAP X 6 15 Calorie Row 15 Burpees 15 Box Jumps (24/20) -Rest 1 min- AMRAP X 6 15 Calorie Row 15 Burpees 15 Box Jumps -Rest 1 min- AMRAP X 6 15 Calorie Row 15 Burpees 15 Box Jumps*Pick up where you left off Score: Total rounds + reps Accessory Work 4 Sets 12 DB Floor Press 12 Overhead Tricep Ext 12 Single DB Hammer Curl Cool Down 3-5 minutes of foam rolling/stretching Bright Spot Box JumpsRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up AMRAP X 8 10 Cal Row :20 Push-up Plank 5 Push-Ups 10 Step-Ups Metcon (AMRAP – Rounds and Reps) WODAMRAP X 6 40 Jumping Jacks 15 Burpees 15 Tuck Jumps -Rest 1 min- AMRAP X 6 40 Jumping Jacks 15 Burpees 15 Tuck Jumps -Rest 1 min- AMRAP X 6 40 Jumping Jacks 15 Burpees 15 Tuck Jumps (Pick up where you left off. Score is total rounds + reps) Finisher 4 Sets 12 DB Floor Press 12 Overhead Tricep Ext 12 Single DB Hammer CurRead more