Crossfit Garage – CrossFit View Public Whiteboard Metcon Riley (21) (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Toes-to-Bar Then: 1-2-3-4-5-6-7-8-9-10 Power Cleans (155/105) Bench Press (155/105) Bright Spot Deadlift Toes-To-BarRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Timothy McSweeney, Ladder 3 (Time) 7 Rounds 21 DU 14 Burpees 7 Body Weight DLThis Firefighter Hero WOD is dedicated to Timothy McSweeney, FDNY, Ladder 3, who was killed on September 11, 2001.He was on his regular tour when two hijacked jetliners crashed into the towers of the World Trade Center. Bright Spot Double-Unders Deadlift Why? A Hero WOD (workout of the day) is a tribute to a fallen first responder or member of the military who has died in the line of duty. Some of the hero WODs we list here are “official” CrossFit Hero WODs (meaning they have appeared on the CrossFit Main Site). Others have been submitted to us by coaches or gyms from the functional fitness community. Wherever possible we provide backstory and cite the source.Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) REGRET AMRAP 15 Minutes 3 C2B 6 Dumbbell Hang Squat Clean (35/20)* 9 Wallballs (20/14) 12 Dumbbell Overhead Lunge (35/20) ** * 2 dumbbell ** 1 dumbbell Rx+ 3 BMU 6 DB HSC (50/35) 9 WB (20/14) 12 DB OH Lunge (50/35)Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Run While You Can (Time) 21-15-9 Calories Echo Bike DB Thrusters 35/20 Calorie Row **NOTE: There is a 200m Run between rounds (2 total)** Rx+ 50/35 Bright Spot 200m Run (Time) Why? High calorie burn, high intensity workouts for cardio type workouts help burn body fatRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Sam (AMRAP – Rounds and Reps) 12 Minute AMRAP 6 Power Cleans (135/95) 22 Sit Ups 10 Pull Ups 16 WB’s (20/14)“Sam” is a memorial workout created in the memory of Sam Oliver Frank who died unexpectedly from Sudden Infant Death Syndrome (SIDS) on Oct. 16, 1987. Sam was just shy of four months old. The “Sam” workout was created by his brother, Ben Swan of CrossFit Viable. ‘Our main goal is to raise awareness for SIDS Organizations and pay respect to all those parents who have had to bury a child.” Bright Spot Pull-ups Power Clean Why? Working out for 12 minutes comes with a slew of health benefits, from upping your calorie burn and whipping your body into shape, to lowering your risk of certain diseases and even adding years on to your life.Read more