Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Front Squat (1×1) Working up to a new 1RM today! Please take the majority (or all) of class to work up to your heaviest single Metcon Holly Jolly Sit ups (AMRAP – Reps) AMRAP 10: Meter Row On the 1:00 – 15 AbMat Sit-Ups On the 2:00 – 12 AbMat Sit-Ups On the 3:00 – 9 AbMat Sit-Ups On the 4:00 – 15 AbMat Sit-Ups On the 5:00 – 12 AbMat Sit-Ups On the 6:00 – 9 AbMat Sit-Ups On the 7:00 – 15 AbMat Sit-Ups On the 8:00 – 12 AbMat Sit-Ups On the 9:00 – 9 AbMat Sit-UpsThis is optional if you have time after the One Rep Max on Front Squat Bright Spot Front Squat Why? The anterior load of the front squat keeps your spine more vertical. This reduces shear stress on your spine and improves anterior core...Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Grace Altered (Time) Grace Altered For Time: 30 x Clean and Jerks at 55% of 1RM RX+ use 80% of 1RM Heavy Grace (Time) For Time: 30 Clean and Jerks 185/135 Double Grace (Time) 60 reps of 135/95 Clean and Jerk Bright Spot Clean and Jerk Power Clean Push Jerk Why? Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon (Time) LET’s GO! 5 Rounds for Time 5 C2B 7 Front Squat (155/105) 50 Double-unders 400m Run FS from the floorRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon “McG” (Time) For Time: 30 medball burpees (performed like a barbell burpee, but with medball) 400m run w/ medball 30 medball situps 400m run w/ medball 30 medball overhead lunges 400m run w/ medball 30 wall ball shots 400m run w/ medball 30 medball burpeesRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time) 21 deadlifts 185/125 lb 21 Push Press 95/65 lb 15 deadlifts 185/125 lb 15 Push Press 95/65 lb 9 deadlifts 185/125 lb 9 Push Press 95/65 lb 21 deadlifts 255/165 lb 10 handstand push-ups 15 deadlifts 255/165 lb 10 handstand push-ups 9 deadlifts 255/165 lb 10 handstand push-ups Time cap: 9 minutes Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time) 21 deadlifts 135/95 lb 21 hand-release push-ups 15 deadlifts 135/95 lb 15 hand-release push-ups 9 deadlifts...Read more