CF031619
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 10 Deadlifts 10 Wall balls 10 Muscle Cleans 10 Push-ups 30 Double Unders or 60 SinglesAdd light weight for second round Metcon Metcon (Distance) Team of 2 In 35 Minutes complete 3 Rounds 30 Power Cleans (95, 65) […]
CF031519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks Then 2 Rounds 10 Banded Front Pull Aparts 5 Pass Throughs 10 Banded Overhead Pull Aparts 5 Around The Worlds Each Direction Then 2 Rounds 5 Muscle Snatches 5 Overhead Squats 5 Power Snatches 5 Overhead Squats 5 Bar Facing BurpeesAdd […]
CF031419
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 300 Meter Row Then 3 Rounds 5 One Arm Russian Swings Each 5 One Arm KB Front Squats Each 5 One Leg KB Romain Deadlifts Each 5 One Arm Rows Each Weightlifting 3 Deadlift + 2 Power Clean + 1 Squat Clean (1 Complex […]
CF031319
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes Jump Rope Upper Body Warm-up (No Measure) 3 Rounds 6 Bent Over Rows 6 Push Presses 6 Barbell Curls 25 Overhead Banded Pull Aparts 10 Thoracic Rotations Each Side Weightlifting Close Grip Floor Press (5 Reps Every 2 Minutes For 4 Rounds) […]
CF031219
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 150 Meter Row 10 Air Squats 10 Half Burpees 10 Box Toe Touches Each Side Metcon Metcon (AMRAP – Reps) AMRAP x 20 Minutes 60 Mountain Climbers 50 Air Squats 40 Calorie Row or 400 Meter Run 30 Kettlebell Swings (53, 35) […]
CF031119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) High Knees Butt Kickers Jumping Jack Shuffle Then 2 Rounds 10 Romain Deadlifts 10 Front Squats 10 Push Presss 10 Thrusters Strength Barbell Glute Bridge (5 Reps Every 60 Seconds For 7 Rounds) Today we are training your booty. This is a relatively new […]
CF030919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks 50 Single Unders Then 3 Rounds 5 SDHP 5 Hang Power Cleans 5 Front Squat 5 Burpees Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 AMRAP X 20 Minutes 6 Lateral Burpees 9 Sumo DL High Pulls (115, 75) […]
CF030819
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) High Knees Butt Kickers Marching Toe Touches Jumping Jack Shuffle Then 2 Rounds 10 Banded Front Pull Aparts 10 Banded Overhead Pull Aparts 10 Reverse Lunges 5 Yoga Push-ups 10 Box Step-ups 5 HSPUs (w/ abmat) 10 Walking Lunges 50ft Bear Crawl Metcon Crossfit […]
Squats vs Deadlifts
Squat versus Deadlift Which lower body movement is “King of the Lifts”? The squat and deadlift are the two staple movements of a lower body training program. The squat and hip hinge are also two fundamental human movement patterns and are important for normal daily function. They also require a large percentage of muscle recruitment […]
Sandy Sutton
Athlete of the MonthFebruary How old / young are you? 49 When did you join Widespread CrossFit? April 2016 What is your occupation? I’m currently unemployed but was in human resources for an engineering and construction company for over 20 years. Why did you decide to give CrossFit a try? My husband, Scott, was a member and really liked it so I […]
