Crossfit Garage – CrossFit View Public Whiteboard Metcon Partner Acts (3 Rounds for reps) A partner WOD in 3 acts. Rx Act 1: 6 Minute AMRAP • 15 Calorie Row • KB Swings 53/35 Score is # of KB Swings Rx+ KBS 70/53 Rest 3 Minutes Act 2: 6 Minute AMRAP • 15 Deadlifts 185/135 • Burpee Pull-ups Score is # of Burpee pull-ups Rx+ DL 225/155 Burpee C2B Rest 3 Minutes Act 3: 6 Minute AMRAP • 50 Double Unders/100 SU • T2B Score is # of Abmat Sit-ups Rx+ Only DU Teams of two work together partner A starts on first movement, while partner B starts doing as many reps of second movement as possible. They switch movements when partner A completes her task, continuing to accrue as many reps of movement B as possible in 6 minutes. Teams can start on any of the 3 acts, but...Read more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. targetRead more

Crossfit Garage – CrossFit View Public Whiteboard 10 min AMRAP sit up row push press (AMRAP – Rounds and Reps) 10 min AMRAP 500m row – buy in doesn’t count for reps Then repeat what is below: 20 x sit-up 10 x Push Press at 60% 1RM RX+ 500m row – buy in doesn’t count for reps Then repeat what is below: 10 x T2B 10 x Push Press at 80% 1RM 2k Row (Time) Max Effort 2k Row Reference Push PressRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon 8 min AMRAP Power Clean, Push-Ups, Box Jumps (AMRAP – Rounds and Reps) AMRAP 8 Minutes 3 x Power Clean 70% of 1RM 7 x Push-ups 9 x Box Jumps 24/20”**Rest 4 minutes, then perform the next AMRAP Metcon 8 min AMRAP Burp, WB, Squat (AMRAP – Rounds and Reps) AMRAP 8 Minutes: 3 burpees 7 Wallballs 20/14 9 air squats Reference Power CleanRead more

Crossfit Garage – CrossFit View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Metcon Double Helen (Time) 3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Scaling Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace. Intermediate Option 3 rounds for time of: Run 800 meters 30 kettlebell swings 18 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Beginner Option 3 rounds for time of: Run 600 meters 24 kettlebell swings 15 ring rows Men: 12-kg kettlebell Women: 8-kg kettlebellTo learn more about Double Helen click hereRead more