CF051619
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Sumo Stance Deadlifts 5 Front Squats 10 Back Rack Reverse Lunges 5 Wide Stance Back Squats Weightlifting Box Squats (3 Reps Every 60 Seconds For 6 Rounds) Third and final week of our percentage work with this movement. Box squat weight […]
CF051519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10-8-6-4-2 Half Burpees Air Squats 100 Meters Run Metcon Metcon (No Measure) EMOM x 10 Minutes Even Minutes: 20 Iso Dynamic Double KB Rows Odd Minutes: 20 Second Handstand HoldToday we are performing 3 – 10 minute EMOMs all with different objectives in preparation […]
CF051419
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Single Unders 5 Shoulder Presses 10 Bent-Over Rows 40 Single Unders 5 Push Presses 10 Bent-Over Rows 30 Double Unders or Attempts 5 Push Jerks 10 Bent-Over Rows 20 Double Unders or Attempts 5 Hang Muscle Snatch 10 Double Unders 5 Hang Power […]
CF051119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 100 Meter Run 150 Meter Row 10 Air Squats 10 Wallballs 10 DB Deadlifts 10 DB Hang Power Cleans Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP x 15 Minutes 600 Meter Row 90 Wall balls (20, 14) 180 […]
CF051019
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 10 Bent Over Rows 10 Push Presses 20 Banded Tricep Pushdowns Strength Pull-ups (4 Sets of 5 Reps) Use overhead wide grip, meaning outside shoulder width. Add weight each set, working up to a heavy set of 5 reps […]
CF050919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) High Knees Butt Kickers Walking Lunges Jumping Jack Shuffle Then 2 Rounds 7 Romanian Deadlifts 7 Hang Power Cleans 7 Front Squats 7 Deadlifts 7 Power Cleans 7 Front SquatsAdd light weight to barbell for 2nd round. Weightlifting Box Squats (3 Reps Every 60 […]
CF050819
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 10 Walking Lunges 10 Plate Ground to Overhead 10 Alternating Box Step-ups 10 Box Jumps 10 Hollow Rocks Metcon Metcon (Time) 400 Meter Medball Run (20, 14) 50 Box Jumps (24, 20) 50 Overhead Walking Lunges (45, 25) […]
CF050719
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 Minutes 5 Yoga Push-ups 10 Hollow Rocks 15 Banded Front Pull-Aparts 100 Meter Run or 150 Meter Row Mobility 3 Way Banded Shoulder Stretch: 20 seconds each position Weightlifting Close Grip Floor Press (4 Reps Every 90 Seconds For 5 Rounds) […]
How Your Mindset Affects Performance
How Your Mindset Affects Performance There is a lot going on when you step on to that lifting platform or competition floor. Some days you feel strong and focused. Others you can’t quite seem able to connect the dots. You feel slow and foggy or the weight feels heavy. The mind and body are in […]
Stop Counting Calories
Stop Counting Calories, Do This Instead If you’ve ever pulled out all the measuring cups for your spinach, torn meat into tiny pieces as you placed it on a scale, or counted out exactly 26 almonds then this is the article for you. Fed up with stubborn fat or not looking and feeling your best…you […]
