Crossfit Garage – CrossFit Warm-up (No Measure) T-Spine Extension (foam roller) – Quad Pull – Box/Bench Ankle Stretch, into: 2 Rounds: 150m row 10 Groiners 10 Scap Pull-Ups Specific: Tempo Front Squats (2221) 2×6 Weightlifting Front Squat (2×6, 2×4) *building* – log last/heaviest set of 4 Metcon “Jackie” (Time) For Time: 1k row 50 Thrusters...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) T-Spine Extension (foam roller) Quad Stretch KB Ankle Stretch, into: 2 Rounds: 150m row 10 Alt Spidey Lunge 10 Scap Pull-Ups –> Kip Swings Specific: Tempo Front Squats (2221) 2×6, increasing weight Weightlifting Front Squat (2×6, 2×4) *building* – log last/heaviest set of 4 Metcon “Jackie” (Time) For...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 20 Mtn. Climbers 15 Jumping Jacks 12 Straight Leg DL :15 Plank Hold Specific: E2MOM X 4 3 Deadlifts (Building) 2 Lateral Up-Downs :25 Static Hold Metcon EMOM DL Up-Down Static Sit-up (Weight) EMOM X 28 Minute 1: 3 Deadlifts (Athlete’s Choice, Heavy) Minute 2:...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 15 Jumping Jacks 10 Banded Good AM :15 Plank Hold 2 Inchworm to Cobra Specific: E2MOM X 4 3 Deadlifts (Building) 2 Lateral Up-Downs :25 Static Hold Metcon EMOM DL Up-Down Static Sit-up (Weight) EMOM X 28 Minute 1: 3 Deadlifts (Athlete’s Choice, Heavy) Minute...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 3 RDS 200m Run 10 Cossack Squats 10 Behind the Neck Snatch Grip Push Press Weightlifting 1 Snatch + 1 Below the Knee Snatch + 1 Hang Snatch (5×1) E3MOM X 5*building* Metcon 400m Snatch Intervals (4 Rounds for reps) 2:30 mins on, 1:30 off x 4 sets...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 200m Jog or 8/6 Cal Bike, into: 10 Reps of Each: Cossack Squats Behind the Neck Snatch Grip PVC Push Press Leg Swings F/B, L/R Pass Thrus into Air Squat PVC ATW PVC OHS Weightlifting 1 Snatch + 1 Below the Knee Snatch + 1 Hang Snatch (5×1)...Read More

Crossfit Garage – CrossFit Speed Thrills (AMRAP – Rounds and Reps) 5 Minute Time cap: 30 DU’s 15/12 Pull-ups 12/8 Row Cals 6 Thrusters (75/55)** Remaining time to rest.**Every 4 min +20# male for Thrusters, +10# female for Thrusters. WOD finished when you can not complete all reps under 5 min time cap.Read More

Crossfit Garage – CrossFit Metcon Partner (Time) Partner WOD! 4 x 400 Meters (one partner runs 400 while the other rests) 100 Shoulder to overhead (95/65) *Bar can’t touch ground until 100 reps are finished 80 Alternating burpees over the bar 60 Front rack lunges *Bar can’t touch ground until all 60 reps are finished...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 100m run 25 Single Unders 10 Groiners 10 Box Step-Overs – Calf Stretch Metcon Dub WB Box Over (Time) With a Partner: 400 DU 200 Wall Balls 150 Box Jump Overs (24/20) *Reps can be broken up anyway you’d like as long as it is...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) Banded Front Rack Stretch (1:00/side) 2 Rounds: 5 Hang Muscle Cleans :30 Spiderman Stretch/side 10 WB Push Press 10 Jump Squats Empty bar: Elbow Rotations Down Shrug x 3 Down Shrug w/ High Elbows x 3 Hang Muscle Clean x 3 Front Squat x 3 Hang Power Clean...Read More