Crossfit Garage – CrossFit Metcon Resurrection (Time) 2 person team 1,984 m row (both partners) Then… 7 rounds 7 box jumps 24/20 7 pull ups 7 wall balls 20/14 7 KBS 7 thrusters 95/65 7 GHD sit ups 7 hang squat cleans Then… 316 m partner carry Partners work at the same time on the rower. Then one partner at a time broken up however you want. You may go out of order if you want to. The partner carry is broken up however you want to get 316 m! Metcon 11 AM 15 Min AMRAP goblet squats sit ups bp (AMRAP – Rounds and Reps) 15 min AMRAP RX acending ladder 2,4,6,8,10,ect Goblet Squats .5/1pood Sit ups Burpees RX+ goblet squats 1/1.5 pood wall ball situps 20/14 burpeesRead more

Crossfit Garage – CrossFit Weightlifting Clean complex (15 minutes to build to a heavy complex) 1 Clean 1 Hang Clean 1 Front SquatThis is done without setting the bar down. All of these are SQUAT! Metcon 3 RFT clean jerk t2b (Time) 3 Rounds: 12 Power Cleans (115/80#) 12 Pull-ups 12 Jerks (115/80#) 12 Toes-to-Bar/ T2R Rx+ 3 Rounds: 12 Power Cleans (135/95#) 12 Chest-to-Bar Pull-ups 12 Jerks (135/95#) 12 Toes-to-BarRead more

Crossfit Garage – CrossFit Metcon Partner Revolver (AMRAP – Rounds and Reps) AMRAP 25: Teams of 2-3: 7 Kettlebell Swings (53/35#) 7 Box Jumps (24/20″) 50 m Shuttle Sprint 7 Burpees 50 m Shuttle Sprint Choose your team of either 2 or 3, your choice. 1 partner will finish the round before the next partner will go. The shuttle sprints are 25 m and back. This WOD can be done entirely outside if you guys want to do that. Example of what this WOD is meant to do: If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3 minutes rest between intervals, the intensities of these efforts would look much different. The more rest we have, the more power or intensity we can put into each run. Relating this to our team workout today, completing full...Read more

Crossfit Garage – CrossFit Weightlifting Deadlift (EMOM 10 ) This is Deadlift conditioning. Start the clock at 10 minutes and count down. 10 deadlifts at min 10 9 DL at min 9 8 DL at min 8…down to 1 at minute 1 Use 55-65% of 1 RM he whole time… only go up to 70% if you’re feeling froggy. Choose wisely depending on your strength level and how you feel today. Metcon 3 RFT row snatch (Time) 3 RFT: 30 Cal. Row 15 Power Snatches (115/80) Rx+ 3 RFT: 30 Cal. Row 15 Power Snatches (135/95)Read more

Crossfit Garage – CrossFit Weightlifting Shoulder Press (3×8 @70-75%) Strict Metcon AMRAP 20 hspu box (AMRAP – Rounds and Reps) Rx AMRAP 20: 15 Push Press 115/80 10 T2B 10 HSPU 15 Box Jumps 24/20 AMRAP 20 hasp box (scaled) (AMRAP – Rounds and Reps) Rx AMRAP 20: 15 Push Press 95/65 10 sit ups 10 Push ups 15 Box Jumps/ step ups 24/20Read more