CF071519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Round 5 Elbow-2-Ankle Lunges Each 4 Cook Squat 3 Inchworm Push-ups Then 2 Rounds 5 Romanian Deadlifts 5 Hang Muscle Clean 5 Hang Power Clean 5 Front SquatAdd light weight to barbell for second round. Weightlifting Squat Clean (Work Up To 1RM) In […]
CF071319
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 3 Rounds 5 Romanian Deadlifts 5 Barbell Bent Over Rows 10 Air Squats 5 Box jumps Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP x 35 Minutes 3 Mile Run With Time Remaining AMRAP 30 Barbell Rows […]
CF071219
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 10 Push-ups 20 DB Renegade Rows 20 Banded Lat Pulldowns Weightlifting Close Grip Floor Press (Work Up To 3RM) Today we are spending 15 minute to build to a 3RM or heavy triple. This should take you around 6-8 […]
CF071119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Romanian Deadlifts 5 Front Squats 5 Front Rack Reverse Lunges Each Leg 5 Good Mornings 5 Bent-over Rows 25 Jumping Jacks Weightlifting Sumo Deadlift (3 Reps Every 60 Seconds For 8 Rounds) Today we are starting a 3 week dynamic progression […]
CF071019
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches One Leg Deadlifts Inside Ankle Taps Outside Ankle Taps High Knees Butt Kickers High Skips Carioca Jumping Jack Shuffle Elbow-2-Ankle Lunge + Reach Warm-up Warm-up (No Measure) 2 Rounds 100 Meter Run 20 Jumping Jacks […]
CF070919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Overhead & Back Arm Swings 10 Across & Back Arm Swings 10 Birddogs 10 Deadbugs 5 Yoga Push-ups Then 2 Rounds: 8 Bent Over Rows 8 Hang Muscle Cleans 8 Strict Presses 8 Push Presses Weightlifting Shoulder Press (3 Reps Every […]
Get Out Of That Chair
Let’s face it, exercise is important! It improves lipemia, glucose tolerance and insulin sensitivity, all of which acutely improve cardio metabolic heath and reduce the risk of disease. But did you know that new data suggest that getting exercise isn’t enough if we are sitting too much? Yes, sitting “is” the new smoking. Research is now […]
CF070819
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 3 Elbow-2-Ankle Lunges Each Side 5 Cook Squats 5 Inchworm Push-ups 5 Russian KB Swings 5 Goblet Squats Then 2 Rounds 8 Romanian Deadlifts 8 Front Squats 8 Back Squats 8 Good Mornings Weightlifting Back Squat (Work Up To 5RM) In 15 […]
CF070619
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Row or 200 Meter Run 20 Singles or Double Unders 7 Romanian 10 Deadlifts 7 Hang Power Cleans 7 Front Squats 7 Hang Squat Cleans Metcon Metcon (Time) Teams of 2 10-20-30-40-50 DB Hang Squat Cleans (50, 35) 40-80-120-160-200 Double […]
CF070519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 10 Bent Over Rows 5 Shoulder Presses 5 Half Burpees 5 Hang Knee Raises Weightlifting Shoulder Press (5-4-3-2-1+) In 15 minutes build to a 1RM over 7-8 sets. The first working set of 5 reps should be at 50%, […]