Crossfit Garage – CrossFit Weightlifting Power Snatch (EMOM 10) 3 power snatches every minute, building weight as needed so that could be every minute or every 3 minutes. By the end it should be difficult for you. This is to work barbell cycling. Along with the EMOMS from previous weeks. Start light/moderate and build. Keep in mind Isabel Rx weight is 135/95! Hopefully you can go above that weight by the end of the EMOM. Metcon Cindy squared (2 Rounds for reps) Rx AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 Push-ups 15 Sit-ups 100 Single-unders Max Cal Row in time remaining Rest 5:00 AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 Push-ups 15 Sit-ups 100 Single-unders Max Cal Row in time remaining Rx+ AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 Push-ups 15 Sit-ups 100 Double-unders Max Cal Row in time remaining Rest 5:00 AMRAP 5: 2 Rounds: 5...Read more

Crossfit Garage – CrossFit Weightlifting Power Clean (3×3 @80-85%) rest 3 minutes Front Squat (3×3 @80-85%) rest 3 minutes Metcon Fast Pass (Time) Rx 3 RFT: 21/15 Calorie Row 15 Pull-ups 9 BurpeesRead more

Crossfit Garage – CrossFit Metcon AMRAP 20 team of 2 (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 Rx 12 Calorie Row 9 Hang squat Cleans (95/65) 6 Toes-to-Ring/ T2B Rx+ 12 Cal Row 9 Hang Squat Cleans 115/80 6 T2BWaterfall style. Partner 1 must finish 1 full round, then partner 2 may go. Partner 2 must finish round until partner 1 starts again. Weightlifting RDL (3×8) Romanian DeadLiftThis is for quality and working some good eccentric movement to strengthen some weak muscles. Don’t worry so much about weight, just use a light to moderate weight and perfect form. No matter the weight, if you do it right you will feel it!Read more

Crossfit Garage – CrossFit Metcon Kenie (Time) 1 Rd 800 m run 80 DU/160 SU 21 Back Squats @55% 2 rds 400 m run 40 DU/ 80 SU 15 Back Squats 3 rds 200 m run 20 DU/ 40 SU 9 Back squats Rx+ Back squats 225/155 DUThis is Kenie Betts’ birthday WOD. She loves back squats… Seems fitting since she is our spotlight member of the week!Read more

Crossfit Garage – CrossFit Metcon Tidal Wave (Time) Rx 10-9-8-7-6-5-4-3-2-1: Bench Press (115/80#) Pull-ups *35 Single-unders after each round Rx+ 10-9-8-7-6-5-4-3-2-1: Bench Press (135/95#) Strict Pull-ups *25 Double-unders after each round Accessory Work GHD Situps (3×10)Read more