CF101518

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds 5 Romanian Deadlifts 5 Front Squats 5 Bent Over Rows 5 Deadlifts 10 Front Lunges (total) 10 X-Band Walks Each Direction 10 Banded Good Mornings Weightlifting Deadlift (15 Minutes To Work Up To 1RM or Haevy Single) Today we […]

CF101318

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Paper Rock Scissors Game *With 3 Burpee Penalty Then 2 Rounds 200m Row or 200m Run 20 Jumping Jacks 10 Goblet Air Squats 5 Yoga Push-ups Metcon Metcon (Time) Teams of 2 10x60m Sled Pushes (45, 25) 100 Pull-ups 10x60m Sled Pushes (45, 25) […]

CF101218

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 8 Rounds 20s work/10s rest: Single Unders Front Banded Pull-aparts Then 3 Rounds 3 Shoulder Presses 3 Bent Over Rows 3 Barbell Curls Weightlifting Push Press (15 Minutes To Work Up To Heavy Double or 2RM) Build to a 2RM shoulder press in 6-7 sets. […]

CF101118

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up () Weightlifting Box Front Squats (2 Reps Every 60 Seconds For 6 Rounds) 3rd and final week of speed cycle for the Box Front Squat. Loading is intended to be light/moderate. All reps should be fast and explosive. Use 80% of max, if you have been here […]

CF101018

Widespread CrossFit – CrossFit View Public Whiteboard Mobility 5 minutes soft tissue work using lacrosse balls and foam rollers focusing on glutes, hamstrings, and quads. Warm-up Warm-up (No Measure) 4 Rounds 7 Calorie Row 30 Box Toe Toes 7 Squat Jumps 7 Half Burpees Metcon Playground (AMRAP – Reps) 5 Rounds 60 Seconds Box Jumps […]

CF100918

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200m Row 20 Jumping Jacks 5 Burpees 2 Elbow-2-Ankle Lunges Each 200m RunHold each lunge for 10 second pause. Gymnastics Inverted Row (4 Sets of 8-12 Reps) Using a supinated (reverse) grip do 4 sets of sub maximal reps, meaning stopping 2-3 […]

CF100818

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 50m Run Forward 50m Run Backward 3 Deadlifts 3 Hang Power Cleans 3 Front Squats 3 Squat Cleans Weightlifting 3 Deadlift + 2 Power Clean + 1 Squat Clean (15 Minutes For Work Up To Heavy Complex) Build to a max load […]

CF100618

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 400m Run 40 Partner Wallballs 40 Laying Knee Raises 40 Russian KB Swings 100ft Partner Wheelbarrow Metcon Metcon (AMRAP – Reps) Teams of 2 AMRAP x 5 Minutes Wallballs (20, 14) 60 Second Rest AMRAP x 5 Minutes Toes-2-Bar 60 Second […]

Energy Systems Exploration

As a living, breathing, blog reading individual you’ve probably learned the basics around how food provides the body with energy. There are actually several different ways that this can occur and they depend on the activity being performed. Depending on our sport or activity, nutrition, genetics, and level of training will each play a role […]

Maximize Your Macros:

A Consumer’s guide to Fat, Carbs, and Protein… Diet and nutrition are a highly individual journey and no one answer is true or right for everyone. The simple fact of the matter is that when it comes down to it, you have to figure out what works best for you. However there are some overarching […]