Crossfit Garage – CrossFit Metcon April 1st (Time) Run 50,000 milesno time cap Metcon Partner AMRAP 10 (2 Rounds for reps) In teams of 2: AMRAP 10: 10 push press (115/80) 5 burpees over bar Rest 5 min. AMRAP 10: 200m row 15 Russian KB swings (70/53) One person working at a time and partners alternate rounds. Metcon 11 AM AMRAP 18: (AMRAP – Rounds and Reps) AMRAP 18: 12 Box Jump 24/20 9 Burpees 6 Thrusters 95/65 200m run (100m = 1rep)Read more

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