WOD

Download List of At-Home Workouts

Crossfit Garage – CrossFit View Public Whiteboard Metcon Jump City (Time) For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (115/80) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (115/80) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (115/80) Rx+ 135/95 “Jump City” is completed for time with no breaks between the three different rep schemes. Athletes will complete one round of 800/80/21 before moving directly into two rounds of 400/40/15 and finally three rounds of 200/20/9. As the workout progresses, the change in rep scheme allows athletes to maintain a higher intensity as they fatigue. This is similar to the thought process of a 21-15-9 rep scheme. The weight on the barbell should be a load that athletes are confident they can complete 21+ repetitions unbroken when fresh. With roughly 80 hang power cleans today, choosing...
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Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Power Snatch (Build to Heavy Single) Two parter today focusing on dialing in the power snatch. Athletes will first build to a heavy single power snatch. “Heavy’ is relative for the day and prioritizes mechanics over load. Carrying over this power snatch practice into “Randy”, a CrossFit Hero workout named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. This is completed at a very light weight, something athletes are capable of completing 30+ repetitions unbroken when fresh. Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here
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Crossfit Garage – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 40 50 Air Squats 800m Run 30 Hang DB Snatch 50/35 20 HSPU One athlete working at a time. Break up reps as necessary.
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Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Power Clean + Front Squat + Push Jerk (Build to a heavy complex) Focus on form first, then weight. Wise Men (3 Rounds for reps) Rx AMRAP 3: 3 power cleans @45% 3 front squats 3 push jerks -rest 3- AMRAP 3: 3 power cleans @55% 3 front squats 3 push jerks -rest 3- AMRAP 3: 3 power cleans @65% 3 front squats 3 push jerks Rx+ AMRAP 3: 3 power cleans 135/95 3 front squats 3 push jerks -rest 3- AMRAP 3: 3 power cleans 155/105 3 front squats 3 push jerks -rest 3- AMRAP 3: 3 power cleans 185/135 3 front squats 3 push jerks Reference Power Clean
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Crossfit Garage – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Alternating EMOM 21 Min 1: 3-8 Bar MU Min 2: 24 m Farmer Carry 53/35 Min 3: 60 DUFor each movement, choose a rep count or weight that allows you to complete it within 45 seconds and gives you 10-15 seconds of rest. Your grip will be sore but push through it and work on maintaining a tight core (squeeze your stomach, gluten and keep the shoulders active especially in the MU). If unable to perform Bar MU, complete the workout with any of the following that fits your skill level: Jumping Bar MU, Chest to Bar, Pull Ups, Ring MU Transitions; ask a coach for assistance choosing the proper movement. Score this like a Tabata. Score the LEAST amount of reps per MOVEMENT. The Farmer Carry will be scored per meter, everyone’s should be 24. You...
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