Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 8 200m jog 5/5 Single Arm KB Deadlift 5/5 Single Arm KB Upright Row 5/5 Single Arm Banded Row Weightlifting EMOM X 10 Minute 1: 8/8 Pallof Press Minute 2: 8/8 Single Arm KB Swing Metcon (Time) WOD2 RFT 50 Up-Downs 50 Russian KB Swings (53/35) 12 MIN CAP Cool DownRead more

Crossfit Garage – CrossFit View Public Whiteboard A Mile in the Middle (Time) 400m Run 2 Rounds 10 Man-makers 60 ft Shoulder Rack DB Lunge 20 Burpee Pull-ups 60 ft Shoulder Rack DB Lunge 1 Mile Run 2 Rounds 10 Pull-ups 20 Push-ups 40 Air Squats 400m Run Rx 35/20 Rx+ 50/35 ()Read more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 2 RDS 3:00 On, 1:00 Off 30 Plate Hops 10 Plank Walk Outs 10 Good Mornings 10 Supermans Weightlifting E2MOM X 4 5 Deadlift (Building) Metcon (AMRAP – Rounds and Reps) WODAMRAP X 21 W/ Partner 50/40 Cal Bike 50 Box Jumps (24/20) 30 DL (225/155) Cool Down 1 min Seated Forward fold StretchRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 1 RD 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 7. Overhead Squat x 5 8. Hang Squat Snatch x 5 9. Squat Snatch x 5 Gymnastics EMOM X 10 Odd: 5 DBL DB Snatch Even: Sets 1+2: 10 Hollow Rocks Sets 3-5: 10 Bent Over Rows Metcon (AMRAP – Rounds and Reps) WODAMRAP X 12 12 Bent Over Rows 6 Double DB Snatches 12 Air Squats Cool Down 1:00/side Banded Lat StretchRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 400m run into.. 2 Rounds: 5/5 Single Arm KB Deadlift 8/8 Side Plank Hip Taps 10 Air Squat to Wallball Weightlifting EMOM X 16 Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest *use KB or DB for suitcase hold Metcon (AMRAP – Rounds and Reps) AMRAP X 12 200m run (2 reps) 12 Wallball Cleans (20/14) (12 reps) :30 side plank (R) (2 reps) :30 side plank (L) (2 reps)– substitute row 300m or bike 600m (2 reps) *today is recovery for tomorrow* Cool Down 1:00 Forearm Stretch 1:30 Alternating between cobra and child’s pose Bright Spot 200m Run (Time) ()Read more