Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Back Squat Metcon 12 Min AMRAP run back squat (AMRAP – Rounds and Reps) AMRAP 12 min 200m run (scored as 2 reps) 15 x back Squats at 50% of 1RM Rx+ 60% of 1RM Why? Some times we use mother nature to our advantage. Run when its nice, row/bike when it isn’tRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restIn this workout you move from each of 5 stations after a minute. The clock does not reset or stop. Why? world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real MMA fight. As Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying...Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Partner Bert (Time) 50 Burpees 400 Meter Run 100 Push ups 400 Meter Run 150 Walking Lunges 400 Meter Run 200 Air Squats 400 Meter Run 150 Walking Lunges 400 Meter Run 100 Push Ups 400 Meter Run 50 BurpeesOne person working at a time, including the run this time: Bright Spot 400m Run (Time) Max Effort 400m Run 200m Run (Time) Push-ups (highest set of unbroken reps) Air Squats (AMRAP – Reps) Highest number of unbroken Body weight squatsRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) OLAF aka “I can’t feel my legs!” Score Total Double-Unders AMRAP 24 Minutes: 400m Run 5 Deadlift (275/205) 10 Pull-ups Max Unbroken Double-unders* Rx+ Deadlift (315/235) *Once double-under broken or stopped start new round with 400m run…Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Labor Day Laboring (Time) Partner Up! 400 MeterRun 50 Back Squats 50 S2O 400 Meter Run 50 Push Ups 50 Pull Ups 400 Meter Run 50 Box Jumps 50 KBS 400 Meter Run RX: 95/65 (from the ground) KB 53/35 Box 24/20 One working at a time (divide movements however you want), but run is done together RX+ Run wearing weight vest 115/95 KB 70/53 Box 30/24 Why? The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time. Bright Spot Was this your first Hero Wod ? Was this your first workout with a vest?Read more