Crossfit Garage – CrossFit View Public Whiteboard King Leonidas (Time) 300/260 Calories (Echo or Rower) 150 Push Press (75/45) 99 Air Squats Rx+ 95/65Athlete determines scheme to achieve total reps for each excercise.Read more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 2 RDS 400m run 10 Air Squats to MB 5 Strict Press 10 Groiners Dumbbell Thruster (E2MOM X 6) Metcon (AMRAP – Rounds and Reps) AMRAP X 8 6 DB Thrusters 6 Up-Downs 6 Wall Balls (20/14) Finisher 3 Rounds for Quality 1:00 Hollow/Tuck Hold 1:00 Russian Twists w/ Medball 1:00 RestRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up General: AMRAP X 8 250m row 10 DB DL 10 Kip Swings 10 Samson Lunges Specific: P.O.P review of DB Lunge and DB Hang Clean EMOM X 10 EMOM X 10 Min 0&5: 8 Big Kip Swings w/ Big Pushdown on Bar Min 1&6: 10 Kipping Knee Raises Min 2&7: 5-8 Kipping T2B or Toes to Something Min 3&8: 3 Hips to Bar Min 4&9: 3 C2B/Bar MU/Pull-UpsMovement Adjustments: EMOM X 10 Min 0&5: 8 Hollow Rocks Min 1&6: 10 Supermans Min 2&7: 8 Tuck Ups Min 3&8: 8 V-ups Min 4&9: 8 Bent Over Rows Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 12-minutes of 2 Rounds: • 50-ft. Front Rack Weighted Walking Lunge (or 20 Lunges) • 16 Toes-to-Bar • 8 Hang Squat Cleans Then, 2 rounds: • 50-ft. Front Rack Weighted Walking...Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up General: 2:00 Bike or Row Into.. 3 RDS 10 Alternating Cossack Squats 10 Good Mornings (PVC or Empty Barbell) 10 (Light) KB Swings Specific: 2 RDS w/ Empty Barbell: 5 Clean DL 5 Hang Muscle Cleans 10 Elbow Rotations 5 Hang Power Cleans 5 Power Cleans Clean Complex E3MOM X 4 5 Clean Grip DL + 3 Hang Power Cleans + 1 Power CleanPerform 1 complex every 3 minutes x 4 sets *Athletes are to spend 10 minutes following the specific warmup up to build to initial load for the complex. Aim for the same weight across all sets or increase every set *Log heaviest load(s) Metcon (Time) For Time: 40 Deadlifts (135/95) 30 Power Cleans 20 KBS 53/35 20 DL 15 Power Cleans 10 KBSMovement Adjustments: – Deadlift→ KB/DB/Wallball DL – Clean→ DB/Wallball Power Clean – KBS→ Russian KBS Bright Spot...Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up General: AMRAP x 7: 10 Banded Seated Rows 10 Banded Tricep Extension 5 Push-up to Pike 5/5 DB SDHP EMOM X 10 Min 1: 6 Strict Pull-Ups Min 2: 12 Push-UpsMovement Adjustments: – Strict Pull-Ups→ Banded Strict Pull-ups, Barbell Kneeling Pull-Ups, Jumping Negative Pull-Ups, Elevated Ring Rows – Push-Ups→ Barbell or Box Push-Ups, Banded Push-ups *make it challenging* Metcon (Time) 10-20-30-20-10 Burpees Alt. DB Power Snatch (50/35) 15 MIN CAPMovement Adjustments: – Burpees→ Up-downs – DB Snatches→ DB Cleans Bright Spot Strict Pull Ups Push-ups DB SnatchRead more