Crossfit Garage – CrossFit View Public Whiteboard Metcon Half Murph (Time) Rx 800 m run 50 pull ups 100 push ups 150 Air Squats 800 m run (split reps however you need… Cindy perhaps) Rx+ 1 mile run 50 pull ups 100 push ups 150 air squats 1 mile run (in order) (weight vest optional 20/14) Bright Spot 800m Run (Time) Max Effort 800m Run Pull-upsRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Bulgarian Splits Squats (1 X 4) Work up to a heavy set of 4 reps per leg You can use DB’s or a Barbell… We have done both so choose what works for you Metcon Annie upside down (Time) For time: 10-20-30-40-50 Situps Doubleunders Bright Spot Bulgarian Splits Squats if you do anything else in addition to 1×4 put it here Sit-ups most in 1 row w/o stopping Double-Unders most in 1 row w/o stopping Why? As well as testing your balance to the max – which will improve core strength – the elevated split squat is a powerhouse of a leg workout, with your quads, calves and hamstrings all set to benefit. … In the Bulgarian squat, it’s all about your glutes, quads and hamstrings.Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon 8 Minute AMRAP (AMRAP – Rounds and Reps) 12 Front Squats 95/65 10 GHD 8 Matador DipsBarbell received from the ground Scale: GHD for abmat sit-ups, matador dips for banded or bench dips, if necessary **Rest 5 minutes, then begin second Metcon Metcon DL WB (Time) For time: 50 Deadlifts 135/95 50 Wallballs 20/14 Rx+ 155/115 30/20 Bright Spot Front Squat Deadlift Dips (as many dips in a row non stop as possible) Why? As long as you push yourself during the workout period, AMRAP can help you to build muscle and improve your muscular endurance, cardiovascular health and conditioning. High-intensity training has proven to be one of the most effective ways to burn fatRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Snatch Pullups CnJ Burpees (Time) 5 rounds for time 3 Snatches @70% 8 CTB Pullups 3 Clean and Jerks @70% 8 Burpees**intended to be a snatch with a full squat. If done as power, please include in notes. Athletes will have to switch load/plates for barbell movements as necessary during WOD Metcon 5k Row (Time) Max Effort 5k RowOPTIONAL Bright Spot Snatch Clean and Jerk 5k Row (Time) Max Effort 5k Row Why? The purpose of the snatch pull is to increase speed and height of the barbell to enhance a lifter’s power application during snatches. … Additionally, snatch pulls can be used to help lifters learn proper bar mechanics and balance during certain aspects of the pull to better isolate issues and individualize solutionsRead more

Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Bench Press (4×3) Please complete 4 sets of 3 reps using 75% of your 1RM Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 15 S2O 115/75 20/15 Calorie Row 15 Russian KBS 1.5/1 pood RX+ 135/95 2/1.5 pood Bright Spot Bench Press Why? Bench Press works your chest, shoulders and triceps most. It’s the most effective exercise to gain upper-body strength and muscle mass because it’s the upper-body exercise you’ll lift most weight on (more than Overhead Press). The bigger your bench, the bigger your chest.Read more