Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Bench Press (5×4) 5 sets of 4 reps using 65% 1RM Metcon 2019 Wodapalooza Online Qualifier, WOD 1 (AMRAP – Rounds and Reps) AMRAP 9: 3 Hang Power Snatch 75/55 3 OHS 30 DU**+3 reps to the barbell movements each round SU 2:1 Bright Spot Hang Power Snatch Overhead SquatRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon ‘343’ (Time) 100 Deadlifts 135/95 100 Power Cleans 95/65 100 G2O 65/45 43 BurpeesPartner Up for this one (optional). Rx is solo “343” is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon (Calories) Controlled Burn…FIRE! Buy-In 1,600m Row 50 Wall-Balls 1 Mile Run 50 Box Jumps ======= Total Calories======= 6 Rounds on Echo Bike 30 secs ON 1 min OFF (“Custom” Intervals Programmed on Echo Bike)Read more

Crossfit Garage – CrossFit View Public Whiteboard Partner (Time) Partner WOD! 4 x 400 Meters (one partner runs 400 while the other rests) 100 Shoulder to overhead (95/65) *Bar can’t touch ground until 100 reps are finished 80 Alternating burpees over the bar 60 Front rack lunges *Bar can’t touch ground until all 60 reps are finished 40 Medball sit ups passing ball over the bar to partner 20 Muscle ups or Handstand Push Ups (or any combination of the two)Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon S2O/Pistols (Time) 75 S2O (95/75) EMOM STOP and do 6 Pisols (3 each leg) Only unassisted pistols are RXAdd total pistols in notes Bright Spot Pistols Why? One-legged squats work the same primary muscle groups used for running, including the hips, hamstrings, quadriceps, gluteus maximus and calves. Hamstrings are located at the back of the upper leg and quadriceps are in the front part of the upper leg. Coaching Focus 90 day goal setting session with a coach (AMRAP – Reps) If you want us to contact you about reaching your health and fitness goals, add any number and it will flag us. These sessions are to help you gain what you want from us. Homework, pre-work, reading material, skills and drills, etc.Read more