Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 5 10 Superman PVC Pass Throughs 10 Boot Strapper Squats 10 Kip Swings 10/10 Single Leg Glute Bridge FS Warmup: 2 Sets (1st w/ Empty Bar, 2nd with light load) 5 Pause Front Squats (2 sec pause) Front Squat (5×3) *Not building* we are looking to hold the same heavy load across all sets Metcon (Time) 3 RFT 20 Thrusters (75/55) 20 T2B 20 American KB Swing (53/35) Rx+ 95/65 13 MIN CAP Cool Down 1:30 Barbell Quad Smash/Side Bright Spot Thruster Toes-To-Bar KBSRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 3 RDS 250m row 12 Banded Good Mornings 10 Hang Muscle Cleans 10 Groiners Skill/Strength E2MOM X 6 6 Quiet KB Deadlift (Control weight down to make minimal noise) Metcon (Time) WODFor Time 20-15-10-5 DB Deadlift DB Hang Power Cleans Up-Downs 15 MIN CAP Cool Down 1:30 Banded Hamstring Stretch/sideRead more

Crossfit Garage – CrossFit View Public Whiteboard Five By Five (Time) 5 Rounds for Time 5 Burpees 10 Box Jumps 15 Push-ups 20 Air-squats 30 Double-undersRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 8 10 Step-ups 10 KB DL 10 Samson Lunges 8 Kip Swings 5 Strict Press 30 Single Unders Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders Cool Down 2 mins alternating between cobra stretch and childs pose.Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up Tabata x 2 (:20 on, :10 off) Sequence 1 Movement 1: Strict Press Movement 2: Up-Downs Sequence 2 Movement 1: Push Press Movement 2: Step-ups Specific: Jump and land with hands at the side X 5 Jump and land with hands at the front rack X 5 Jump, punch, and land X 5 Push jerk (Empty Barbell/PVC pipe) X 5 Push Jerk (5-5-3-3-1) – Today’s strength is designed to build to a heavy set of 5, 3, and 1 (not a 5RM, 3RM, and 1RM) – Take 5-8 minutes to build to a (moderate) starting weight since the goal is to build across all 5 sets Metcon (AMRAP – Rounds and Reps) WODAMRAP X 8 10 Ground to Overhead (95/65) 10 Burpee Box Jump Overs (24/20) Cool Down 3-way banded distraction shoulder stretch (:45/side) Bright Spot Clean and Jerk Power Snatch ()Read more