Crossfit Garage – CrossFit View Public Whiteboard Metcon Snatchstorm (3 Rounds for reps) Rx 5 min amrap 21-15-9 power snatch 75/55 burpees rest 5 min 5 min Amrap 15-12-9 Power snatch 95/65 burpees over bar rest 5 min 5 min am rap 12-9-6 power snatch 115/80 burpee box jumps/steps Why? AMRAP means “as many reps as possible” and is a perfect format for building intensity, conditioning, endurance and mental toughness into your workouts. The acronym AMRAP sounds weird at first, but it’s a simple concept and adds a new dimension to your usual training routine Bright Spot Power SnatchRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon Grace Altered (Time) Grace Altered For Time: 30 x Clean and Jerks at 55% of 1RM RX+ use 80% of 1RM Bright Spot Clean and Jerk Bright Spot Push Jerk Why? These particular WODs exist for a reason. They exist to be a baseline of measurement for your training. And not only for yours. With a Benchmark WOD you can compare yourself to the worldwide CrossFit Community. Think you´re good at Grace? Think again and try comparing to a different set of standards!Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Only the Brave (AMRAP) WOD Only (Rx) AMRAP 19 Min 6 Bench Press (135/95) 30′ KB Farmers Carry (70/53); 2 Kettlebells 13 KB Deadlift (70/53); 2 Kettlebells WOD n Row (Rx+) For length of move (2+ hours) Every 1900m stop and do: 6 Benchpress (135/95) 30′ KB Farmers Carry (70/53); 2 KB 13 KB Deadlift (70/53); 2 KBRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Make it a partner if you want and go back up the ladder….. One working at a time and split the reps however you want Robert Cordice (Time) 21-15-9 Power Snatches (75/45) Sit Ups Then: 15-12-9 Power Snatches (95/65) Knees to Elbow Then: 12-9-6 Power Snatches (115/85) Toes to BarOne Week away from Hotshots so we are honoring another fallen firefighterRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Jacinto Storm (Hero Wod) (Time) 69 Double Unders 69 Air Squats 69 Push Ups 69 PullUps 69 WBS 69 KBS 69 Dead Lifts 69 Double Unders RX 20/14 WB 95/65 DL 53/35 KB Scaling Option today is Partner Up RX is one person 45 Minute Time Cap Bright Spot Double-Unders Push-ups Pull-ups Why? Nothing beats gymnastics in terms of developing the four neurological components of the 10: coordination, agility, balance, and accuracy. Furthermore, gymnastics training produces impressive strength gains without requiring an external load.Read more