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

Crossfit Garage – CrossFit View Public Whiteboard Metcon Noodle Arms (Time) 3 Rounds: 10 SA DB Power Snatch 8 SA DB Bent Over Rows 6 SA DB Push Press 4 SA DB Turkish Get-Ups Rx 35/20 Rx+ 50/351 Round = both left and right arm completing round Completed after doing 3 rounds per arm/6 total Please check out this video on how to properly do a TGU: https://www.youtube.com/watch?v=-_zTytmHM94 Metcon 8-Minute Abs (No Measure) EMOM 8 Min 1: Low Plank Hold (elbows) Min 2: Abmat Situps Min 3: Hollow Hold or Hollow Rocks Min 4: Flutter Kicks Repeat for 2 Rounds Bright Spot Turkish Get Up Why? The Turkish get-up is a total-body exercise that increases torso stabilization and overall strength. The movement is very complex and requires upper body strength to maintain a weight overhead, shoulder stability, hip and glutes strength to raise your body off the floor, and tremendous...Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon 12 Wallballs AFAP (Time) 5 rounds 12 Wallballs AFAP rest 1min20/14 Weightlifting Clean (1×3) ** SQUAT clean, with a touch-and-go transition on the floor After completing the first short metcon, use the remainder of class time to work up to a heavy 3-rep. Record your heaviest set of 3 touch-and-go squat cleans Bright Spot Wallball Shots (AMRAP – Reps) Rx = 20# for men/14# for women Rx+ = 30# for men/20# for women OR 20# to 11′ target for men/14# to 10′ target for womenDid you maintain unbroken sets of wall balls? Why? In a full squat clean, all the muscles used in a front squat are also developed. In this lift, all the muscles needed to become a more powerful, explosive athlete are developed. The athletic carryover of heavy squat cleans is high. This is a great allover body movement and...Read more