CF022219

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Row 10 Walking Lunges (total) 10 Burpees 10 Mountain Climbers (total) 10 Wallballs 10 One Leg Glute Bridges Each Side Metcon 19.1: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes […]

CF022019

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row 2 Rounds 20 Air Squats 15 Kettlebell Swings 10 Box Jumps 5 Inch Worm Push Ups Gymnastics Metcon (No Measure) EMOM X 8 Minutes Odd: 30 Seconds Double Under’s Even: 30 Seconds Alternating PistolsFocus is on some skill work heading into […]

CF021519

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 25 Jumping Jacks 10 Pass Throughs 10 Around The Worlds 5Yoga Push-ups 5 Hanging Knee Raises Weightlifting Close Grip Floor Press (12 Minutes To Work Up To 3RM) Build up to a heavy triple or 3RM in 6-7 sets. […]

CF021419

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Reverse Lunges 10 Banded Glute Bridges 10 Birddogs Then 2 Rounds 6 Sumo Stance Romanian Deadlifts 6 Front Squats 6 Sumo Deadlifts 6 Thrusters Weightlifting Sumo Deadlift (2 Reps Every 60 Seconds For 10 Rounds) Week 2 of our Sumo Deadlift […]

CF020919

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With a partner Complete 3 Rounds of Rowling Each Then 3 Rounds (20 Seconds On, 10 Seconds Off) Plate Ground-2-Overhead (15,10) SinglesFor every meter over or under a 100 do that many air squats + half burpees Metcon Metcon (AMRAP – Rounds and Reps) […]

CF020619

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata 4 Rounds 20 Seconds On, 10 Seconds Off Jump Rope KB Marches KB Russian Swings Elbow Plank Metcon Metcon (AMRAP – Reps) EMOM x 30 Minutes Minute 1: 50 Meters Sled Pushes (45, 25) Minute 2: 40 Seconds of KB Swings (53, 35) […]

CF020219

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Deadlifts 5 Front Squats 5 Box Jumps 5 Wallballs 5 Ring RowsAdd light weight to barbell each round Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 With a running clock 0:00-13:00 AMRAP 10 Deadlifts (155, 105) 10 Box Jumps […]

CF020119

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 Jumping Jacks 30 Banded Overhead Pull-Aparts 30 Banded Front Pull-Aparts 30 Jumping Jacks 10 Bent Over Rows 10 Shoulder Presses 10 Push Presses 10 Hanging Knee Raises 30 Jumping Jacks Weightlifting Floor Press (15 Minutes To Work Up To Heavy Single or 1RM) […]

CF012919

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 Metcon Metcon (Time) EMOM X 20 Minutes Minute 1: 10 Kipping HSPU […]

CF012819

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 5 Romanian Deadlifts 5 Front Squats 5 Front Rack Reverse Lunges Each 10 Banded Good Mornings 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs Weightlifting Box Front Squats (15 Minutes To Work Up To Heavy Double or […]