Crossfit Garage – CrossFit Weightlifting Back Squat (3×12 @65-70%) go up 5 lbs from last week if you hit all the reps Metcon Summer Sledding (AMRAP – Rounds and Reps) AMRAP 15: 9 Thrusters (95/65) 15 Bar Facing Burpees 20 m sled push (empty sled) (2 reps) Wall Sit Wars (Time) Max wall sit at 90 degrees. If you go above or below that you’re out. Hands cannot touch the legs. Back must be against the wall. *Penalty for the first person to come down and the second to last person to come down… May the odds ever be in your favorRead more

Crossfit Garage – CrossFit Gymnastics HSPU (5×10 ) pick a consistent number and hit each set. If you can’t do these yet, do a handstand hold and then immediately go into strict press with moderate weight for 10 reps. Do that 5 times. REST AS needed Metcon Shape Shifter (2 Rounds for reps) 7 min AMRAP 5 Power Snatch (95/65) 7 Pull ups 9 Box Jumps (24/20) — REST 3 min — 7 min AMRAP 5 Clean & Jerk (115/75) 7 Toes to Bar 9 BurpeesRead more

Crossfit Garage – CrossFit Weightlifting Bench Press (3×12 @65-70%) Metcon Rep Control (5 Rounds for reps) 5 Rounds 1 min Cal. Row 1 min DB Snatch (50/35) 1 min Double Unders/SU 1 min RestSingle unders are Rx but are only worth 1/3 of a rep. So if you get 90 SU, that is worth 30 reps.Read more

Crossfit Garage – CrossFit Metcon Metcon (Time) 2 person Team: 1600m run 50 Front squats (135/95) 100 DB snatch (50/35) 200 sit ups 1600m run 1 person working at a time Metcon 11 AM Metcon (Time) 4 RFT: 200 m run 20 Box Jumps 20″ 15 Push ups 10 Thrusters 95/65 5 Strict Pull ups Rx+ weighted vest 20/14Read more

Crossfit Garage – Summer Strength Metcon (Time) With a partner 6 Rounds 200 m Partner Run w/WB 10 WB Shots 8 WB Cleans 6 WB Put-ins 20 min Time CapAdults: 20/14″ for Run, WBS & cleans 30/20 for Put-ins Kids: 12/8; 20/14 Both partners must run the 200 m together. Pass the WB at any time. After the run, one partner must complete each following movement before the next run, then the next partner will repeat the same. Continue this pattern until all rounds are complete or until Time Cap is reached. Put-ins must be above height of smallest partner, at least 3″Read more