WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit 2 Mile Run (Time) run 2 miles Cash Out Abs (Time) 20 V Ups 20 Situps/GHD 20 DB Twists 4 Rounds Stretching (No Measure) Accumulate: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot
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Crossfit Garage – CrossFit 2 Mile Run (Time) run 2 milesINTENDED STIMULUS Monostructural test. 13:00-18:00. Maintain mile pace for as long as possible. Cash Out Abs (Time) 20 V Ups 20 Situps/GHD 20 DB Twists 4 Rounds Stretching (No Measure) Accumulate: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot
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Crossfit Garage – CrossFit General Warm-up (No Measure) 3 rounds: 200-meter row 5 wall squats 5 scap pull-ups 10 alternating plank shoulder taps 5 kip swings Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.– RX – For time: 1,000-m row 50 thrusters (35/45 lb) 30 pull-ups – INTERMEDIATE – For time: 1,000-m row 30 thrusters (35/45 lb) 15 pull-ups – BEGINNER – For time: 750-m row 30 thrusters with PVC pipe 15 ring rows Skill Work (8 Rounds for weight) Post-workout EMOM 8: 2 push presses – Build to a heavy set of 2 reps. Stretching (No Measure) Accumulate: 1:00 banded shoulder stretch/arm – AT-HOME – (Time) For time: 1,000-meter run 50 single-dumbbell thrusters (35/50 lb) 15 left-arm dumbbell hang power cleans 15 right-arm dumbbell hang power cleans – Use two hands for the single-dumbbell thruster. Work Your Weakness – STRENGTH I...
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Crossfit Garage – CrossFit Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.14 minute time-cap Push Press (Post-workout EMOM 8: 2 push presses – Build to a heavy set of 2 reps.) Stretching (No Measure) Accumulate: 1:00 banded shoulder stretch/arm “Jackie” (Time) For Time: 1k row 50 Thrusters (45/35) 30 Pull-UpsFor reference
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Crossfit Garage – CrossFit 240324 (12 Rounds for weight) – RX – For load: EMOM 12: 3 power cleans 2 hang power cleans 1 push jerk – Build in load across the 12 minutes. – INTERMEDIATE – Same as RX’d – BEGINNER – For load: EMOM 12: 1 power clean 1 hang power clean 1 push jerks – Build in load across the 12 minutes. General Warm-up (No Measure) 1 set: 2:00 row, bike, ski, or jog – Move at a conversational pace. 1 set: 10 leg swings/leg 10 lateral leg swings/leg 10 banded deadlifts 10 banded squats 10 banded pull-aparts 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 banded deadlifts 10 banded squats 10 banded pull-aparts 1 set: 2:00 row, bike, ski, or jog – Moderate to fast pace. Stretching (No Measure) 2 rounds: :30 figure 4 stretch/side :30 couch stretch/side – AT-HOME...
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