WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit View Public Whiteboard Metcon Partner Eva (Time) 2 people “Eva” 5 RFT 800m Run 30 KBS, 2/1.5 pood 30 Pull ups Rx+ Weight vest 20/14 only one person working at a timeDo the Runs Together
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Crossfit Garage – CrossFit View Public Whiteboard Metcon Muscle Hustle (Time) Rx 20 HSPU 100 DU/300 SU 20 Overhead squats 95/65 100 DU/300 SU 20 HSPU Rx+ 10 Ring Muscle-ups 100 Double-unders 20 Squat Snatch (135/95#) 100 Double-unders 10 Ring Muscle-ups
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Crossfit Garage – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 10: Min 1: MU/MU Transitions 2-3 reps Min 2: Front Rack Barbell Rev Lunges 4-6 per leg 95/65Pick a rep scheme for each that you can maintain for the entire EMOM, if possible. For example: 10 lunges total maintained for all 5 rounds MU Transitions: Work on ring or bar transitions (for bar, work on aggressive swing and getting hips close to bar, for rings work on false grip and transition of pull through into dip, etc) Coach will give athletes individual skill guidance Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ targetAthlete must touch an object (bar) with BOTH hands that is 6 inches above their max reach after each burpee
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Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Deadlift (1 Rep Max (take your time)) Take the first half of class to establish a new 1RM, or take the entire class time, if necessary. Make sure to rest 2-3 minutes between attempts Metcon Cash Out Abs (Time) 20 V Ups 20 Situps/GHD 20 DB Twists 4 Rounds
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Crossfit Garage – CrossFit View Public Whiteboard Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRX Standard for today is Squats to a WB
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