Crossfit Garage – CrossFit View Public Whiteboard Metcon ‘Rip it for Rup’ (Time) 55 DU …then, 1-2-3-4-5-6-7-8-9-10 reps of: Deadlifts 225/155 Burpees-Over-the-Bar …then, 55 DUSU 2:1 The “Rip It For Rup” workout is dedicated to Coach Brian “Rup” Rupsis who, in March 8, 2013, was released from 100 days of isolation following a bone marrow transplant to treat his leukemia. The WOD was created by CrossFit Darien (Darien, IL). Bright Spot Deadlift Double-Unders Why? Aside from making you look like an athletic savant, double unders require total central nervous system engagement. “Training yourself to bound quickly provides a stimulus to your central nervous system that can improve reaction time and quickness,Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon (Time) FUEL BURNING ENGINE 8 Rounds for Time 10 Burpee to 2KB Deadlift (70/53) 10/7 Echo CalsRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon A little Saturday Fun (Partner) (AMRAP – Rounds and Reps) 30 Minute AMRAP 19 Hang Power Clean 19 Push Press 19 Burpees over bar 19 Power Clean 19 Push Jerk 19 Burpees over bar RX 95/65 RX+ 115/85 Split up however you want… Only bar per team unless coedRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 35-lb/20-lb dumbbells Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 35-lb/20-lb dumbbellsRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon 100 of everything (Time) 40-30-20-10 Hang Power Clean Calorie Row Goblet Squats In between each round run 200 Meters RX 95/65 53/35 Bright Spot Hang Power Clean What was your longest unbroken set? Why? Goblet squats are a full body movement. They work the quads, calves, glutes, entire core, and your arm/ grip strength simply from holding onto the weight/KBRead more