Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Back Squat (6×4) **6 sets of 4 reps using 75% of 1RM Rest :90-2:00 between sets Metcon Row repeats (Time) Row 500m Rest 90sec 500m Rest 3min 500m Bright Spot 500m Row (Time) Max Effort 500m Row Why? There is the tendency for new CrossFit athletes to avoid heavy days entirely or execute them incorrectly. However, CrossFit is a strength-and-conditioning program. While people sometimes characterize CrossFit by the mixed-modal workouts for time (“met-cons”), this is a limited view. Days devoted to strength training are an essential variant of CrossFit and are also “CrossFit” workouts.Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Complex Weight (AMRAP – Rounds and Reps) 18 Minute AMRAP 10 Deadlifts 10 Power Cleans 10 Hang Cleans (Power) 10 Push Jerk (40 Reps is one round) RX 95/65 RX+ 135/95 Log Total Rounds Bright Spot Deadlift Power Clean Hang Clean Push Jerk Why? Chipper WODs challenge your endurance, strength, and mental resilience.Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Who Wrote This? (AMRAP – Reps) 20 Minute Partner AMRAP 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Burpees 40 Thrusters (75/45) 40 Box Jumps 40 Burpees 50 Thrusters (45/35) Max Calorie row (time left if any) Reference ThrusterRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Nannie (AMRAP – Reps) AMRAP 20: Start of clock from min 0-10… ANNIE 50-40-30-20-10 DU sit ups at 10 min start… (Min 10-20) 400 m run (4 reps) max pull ups (unbroken) until min 20. If you do not complete annie, thats fine all your reps count. Move on to the second part. If you finish annie, the remaining time is your rest until min 10 for part 2. Bright Spot Double-Unders Biggest set of unbroken 400m Run (Time) Max Effort 400m Runfastest time Pull-ups max set Why? Why train double unders – Training to bound quickly provides a stimulus to your central nervous system that can improve reaction time and quicknessRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Mood Swings AMRAP 27 (rounds & reps) 12/9 Cal Echo 9 Dumbbell Clean & Press 35/20; Rx+ 50/35 5 T2B; Rx+ T2Ring 1 Rope ClimbRead more