Crossfit Garage – CrossFit View Public Whiteboard Metcon (Time) Order of the Realm aka Finish Him 5 Rounds for Time 5 Front Squats 155/115 10 Burpee Pull-ups 15/12 Echo Cal 100 Double-under Cash outRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunHey Garage People…. This is the 3rd AnnualFundraiser for Fallen 19 Granite Mountain Hotshots…Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Pre Hot Shot Fun (AMRAP – Reps) 20 Minute AMRAP 3-6-9-12-15 Etc Medicine Ball Cleans Sit Ups Step Ups 20/14 WB 35/25 DB’s Why? In CrossFit workouts, intensity levels are adjusted to challenge the individual and safely improve fitness.Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon “Tri” again (Time) 3 rds Rx 15 Hand release Push ups 12 OHS 95/65 9 Dips (matador or boxes) 1 rope climb Rx+ 10 HSPU 12 OHS 115/80 9 ring dips 1 rope climb Bright Spot Rope Climb was it your first time up? Overhead Squat what was the most you did unbroken? Why? hold your breath and lift … thats anaerobic Anaerobic activity benefits cardiovascular function and decreases body fatRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Venus Flytrap (AMRAP – Reps) 10 Rounds 3 Minutes per Round: (30 mins total) 10 Calories on Echo Bike 5 DL @65-70% 1RMAFAP on the Echo bike and then straight into 5 DL Rest until the clock hits 3 minutes – start the next round. If necessary, pair up on bikes and switch off. Score is total reps (150 if completed) plus add your DL weight in Notes **If not enough bikes for class size, rowing can be subbed for Rx, but bikes take priority Scaling options: – scale to 5 rounds – lessen calories on bike, scale DL to 50-55% Bright Spot Deadlift Why? The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength.Read more