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Getting Stronger, Faster, Healthier... all in my Garage!

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  • 12/12/18--05:00: December 12, 2018
  • StrengthEvery 3 minutes, for 15 minutes:Back Squats x 2 reps Goal is to make all five sets heavy.  Your goal will be to establish a new 2 rep ma PR by the final set. Metcon3 rounds for time of:60 Double … Continue reading

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  • 12/14/18--05:00: December 14, 2018
  • Skill WorkEvery minute, on the minute for 12 minutes:1:  Wall Facing Handstand Marching x 20 reps2:  Wall Climb x 4 reps3:  Ring Pull ups (with False Grip) x 8 reps4:  Ring Dips x 12 reps MetconFive sets for max reps, … Continue reading

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  • 12/17/18--05:00: December 17, 2018
  • MetconFive rounds for time of:500 m Row30 Push ups20 Wall Ball10 Strict Pull ups ROMWOD

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  • 12/19/18--12:29: December 19, 2018
  • MetConIn teams of two, alternating full rounds, complete five rounds each:10 Power Cleans15 Shoulder to Overhead20 Alternating Reverse Lunges (with barbell in front rack) Skill WorkEvery 90 seconds, for 12 minutes:1:  1 minute of Reverse Snow Angels (slow & controlled)2:  … Continue reading

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  • 12/21/18--13:00: December 21, 2018
  • 12 Days of Christmas WOD1 HSPU (Push ups for Scaling)2 Pistol Squats3 Ring Dips (Triceps Press or Bench Dips for Scaling)4 Lunges5 Med Ball Cleans6 Box Jumps7 Knees to Elbows8 Burpee Pull ups (Burpees for Scaling)9 Wall Balls10 Sumo Deadlift … Continue reading

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  • 12/24/18--06:50: December 24, 2018
  • Christmas Workout25 reps of each of the 12 exercises:SquatsBox JumpsSit upsDouble UndersWall BallPush upsDumbbell Thrusters Pulls upsJumping LungesRocking ChairsBurpeesDumbbell Snatches ROMWOD

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  • 01/07/19--06:03: January 7, 2019
  • StrengthCrossFit TotalFind one rep maxes for each:Back SquatShoulder PressDeadlift

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  • 01/08/19--05:52: January 8, 2019
  • MetconEvery 10 minutes, for 30 minutes (3 sets), each for time:400 meter run20 Walking Lunges with Farmers Carry10 Strict Pull ups200 meter run

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  • 01/10/19--06:03: January 10, 2019
  • StrengthTake 20 minutes to find 1 rep Max Clean MetconTeams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:15 Wall Ball shots10 Toes to Bar5 Burpee Box Jump-Overs ROMWOD

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  • 01/11/19--06:07: January 11, 2019
  • StrengthTake 20 minutes to find Bench Press 1 RM Metcon10 minute AMRAP of:5 Strict Handstand Push ups10 Ring Dips15 Push Ups30 Double Unders ROMWOD

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  • 01/14/19--09:19: January 14, 2019
  • StrengthTake 20 minutes to find 1 rep Max Snatch Take 20 minutes to find 1 rep Max Clean & Jerk ROMWOD

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  • 01/15/19--08:57: January 15, 2019
  • Tabata4 minutes at each station, 20 seconds of work, 10 seconds of restAir SquatsSit upsKB SwingsPunching Bag

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