Crossfit Garage – CrossFit View Public Whiteboard Metcon Terence Hatton Rescure 1 (Time) 1600 Meter Run 50 Box Jumps 24/20 25 Deadlifts 155/105 50 Sit Ups 25 Cleans (Squat) 155/105 50 Pull Ups 1600 Meter RunIn Honor of Fallen 19 Hotshots coming up we are introduing other firefighter hero wods. This is written as a Hero Wod but please partner if needed or if you are feeling it, go for it alone as written…. Time Cap 45 Minutes, warm up quick so you can get it done under the time capRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Echo Baseline (Time) 60 Calorie Echo Bike 50 Air Squats 40 Abmat Sit-ups 30 Push-ups 20 Pull-ups 10 Burpees Why? A ‘baseline’ style workout is designed to be performed at an all or nearly all sprint pace to measure your level of fitness and cardiovascular endurance. This type of benchmark WOD is used as a test and measurement to see how far an athlete has progressed since last performed, and ideally to record an increase in power. We will repeat this one in the coming months to test improvement and celebrate successes! Bright Spot Push-ups How many push-ups were you able to do in a row, unbroken?Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Bring It (Time) 100 DU Buy In Then: 21-15-9-15-21 Toes to Bar DB Push Press 35/25 (2) 100 DU Cash Out RX+ Toes to Ring 55/35SU 2:1 Bright Spot Double-Unders How many did you do unbroken? Toes-To-Bar How many did you get unbroken?Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Fire Fueler (Time) 800 m run 25 KBS 53/35 10 Front squats @55% of 1 RM 15 sit ups 600 m run 20 KBS 15 Front squats 15 sit ups 400 m run 15 KBS 20 Front squats 15 sit ups 200 m run 10 KBS 25 Front Squats 15 sit upsNote: barbell taken from the ground for FS Reference Front SquatRead more

Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Back squat test (Time) 50 reps of 55% of 1 RM Metcon Dumbbell Snatch Ladder (AMRAP – Reps) DB Snatch Ladder (alternating) 15/10 lbs x 40 reps 25/15 lbs x 35 reps 35/20 lbs x 30 45/30 lbs x 25 55/40 lbs x 20 65/50 lbs x 15 10 min Time Cap Score is total reps completed. If unable to complete the reps, complete as many Air Squats as you can in 2 minutes. Enter this number in the notes.**Athletes can power these. Does not have to be squat snatchRead more