WOD

Crossfit Garage – CrossFit Metcon AMRAP 20 team of 2 (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 Rx 12 Calorie Row 9 Hang squat Cleans (95/65) 6 Toes-to-Ring/ T2B Rx+ 12 Cal Row 9 Hang Squat Cleans 115/80 6 T2BWaterfall style. Partner 1 must finish 1 full round, then partner 2 may go. Partner 2 must finish round until partner 1 starts again. Weightlifting RDL (3×8) Romanian DeadLiftThis is for quality and working some good eccentric movement to strengthen some weak muscles. Don’t worry so much about weight, just use a light to moderate weight and perfect form. No matter the weight, if you do it right you will feel it!
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Crossfit Garage – CrossFit Metcon Kenie (Time) 1 Rd 800 m run 80 DU/160 SU 21 Back Squats @55% 2 rds 400 m run 40 DU/ 80 SU 15 Back Squats 3 rds 200 m run 20 DU/ 40 SU 9 Back squats Rx+ Back squats 225/155 DUThis is Kenie Betts’ birthday WOD. She loves back squats… Seems fitting since she is our spotlight member of the week!
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Crossfit Garage – CrossFit Metcon Tidal Wave (Time) Rx 10-9-8-7-6-5-4-3-2-1: Bench Press (115/80#) Pull-ups *35 Single-unders after each round Rx+ 10-9-8-7-6-5-4-3-2-1: Bench Press (135/95#) Strict Pull-ups *25 Double-unders after each round Accessory Work GHD Situps (3×10)
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Crossfit Garage – CrossFit Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 double-unders *40 minute time cap
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Crossfit Garage – CrossFit Metcon AMRAP 20 row/run wb sit push (AMRAP – Rounds and Reps) AMRAP 20 500m Row or 400m Run 30 Wallballs 20/14 20 Sit Ups 10 Push Ups4 reps for run or row (125/100m=1 rep)
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