Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 6 30 Single Unders 20 Mtn. Climbers 10 Straight Leg DL 5 Muscle Cleans Metcon (Weight) WODEMOM X 24 Min 1: 10 DL (155/105) Min 2: 5 Power Cleans Min 3: 15 Sit-Ups Min 4: 50 Double Unders LEVEL UP OPPORTUNITY: 185/125 (Strength Focus) Cool Down 2:00 Alternating between cobra and downdog 1:00 (:30/side) Standing Calf Stretch Bright Spot Deadlift Power Clean Sit-ups Double-UndersRead more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 3 RDS 10/8 Cal Row 10 Superman PVC Pass Throughs 10 Kip Swings 5 Strict Press 5 Push Press Weightlifting E2MOM X 5 10 DB Strict Press + 20 Plank Shoulder Taps Metcon (Time) WOD3 RFT 200m run 15 V-Ups 10 DB Push Press 14 MIN CAP Cool Down 3-way banded distraction shoulder stretch (:45/side) Banded Lat Stretch (:45/side)Read more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 2 RDS (1st w/ empty barbell and 1 with light weight) 5 Tempo Front Squats (3331) Weightlifting E3MOM X 6 12 Goblet Squats + :45 Wall Sit Metcon (AMRAP – Rounds and Reps) WODAMRAP X 9 3,6,9, ETC. Burpees Goblet Squats (Light) Cool Down 1:00 Feet Up the Wall Stretch 1:00/side Barbell Quad SmashRead more

Crossfit Garage – CrossFit View Public Whiteboard Max Calories on Echo Bike (Calories) 1:00 max calories on the Echo bike Max Calories on Concept2 Rower (Calories) 1:00 max calories on Concept2 Rower 5 Below…Baby It’s Cold Outside (Calories) 24 Minute AMCAP For 24 Minutes maintain 40% wattage achieved during max cal Echo Bike.* ~or~ For 24 minutes maintain 60% cal/hr achieved during max cal Concept2 Row.* Every time athlete drops below 40%(Echo) or 60%(Rower), stop and alternate A & B: A. 5 Front Squat at 65% 1RM B. 5 Strict Pull-ups Front Squat ()Read more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up 3 RDS :30 High Knees :30 Butt Kicks :30 Jumping Jacks :30 rest Metcon (Time) WODFor Time: 1 mile run 100 Burpees 30 MIN CAP Cool Down 1:30 Couch Stretch/SideRead more