Crossfit Garage – CrossFit View Public Whiteboard Front Squat (Weight) 6×4 @ 60-65% 1RM Use a 31X0 tempo Rest 2-3 minutes between sets31X0 tempo: The first number refers to the lowering (eccentric) phase of the lift (3 seconds to lower). The second number refers to the amount of time spent in the bottom of the lift (1 second). The third number refers to ascending (concentric) phase of the lift – the amount of time to takes you to get to the top of the lift (X signifies that the athlete should EXPLODE the weight up as quick as possible. The fourth number refers to how long you should pause at the top of the lift. Focus on FORM: chest high, push through hips/legs and maintain good position with controlled movement. Weightlifting Bench Press (5×4) Five sets of 4 reps at 70-75% of current 1RM. Remember to pair up with a...Read more

Crossfit Garage – Bootcamp View Public Whiteboard Metcon Bootcamp (Time) Tabata 20/10 8 Rounds Abmat Sit Ups Russian Twists V Ups Mt Climbers Rest 1 Minute Running in Place Burpees Air Squats Lunges Burpee and Calorie Challenge (97)Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon King Louis (Time) 24ft overhead dumbbell lunge 21 alternating dumbbell snatch 24ft overhead dumbbell lunge return 24 DU 48ft overhead DB lunge 15 alternating DB hang snatch 48ft overhead DB lunge return 48 DU 72ft overhead DB lunge 9 alternating DB hang snatch 72ft dumbbell overhead lunge return 72 DU MetconRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click hereRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon 400 row squat clean 5 rounds (Time) 5 Rounds 400/350 m Row 8 Squat Cleans (RX 155/105) (RX+205/155)Read more