073118

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks Then 2 Rounds 10 Around The Worlds 7 Ring Rows 7 Shoulder Press 7 Push Press 7 Barbell Rows 7 Barbell Curls Weightlifting Push Jerk (3 Reps Every 60 Seconds for 6 Rounds) First of three weeks focusing on Push Jerk. […]

CF073018

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 5 RDLs 5 Front Squats 5 Front Rack Reverse Lunges 5 Deadlifts 5 Front Squats 5 Bent Over Rows 15 Banded Goodmornings 15 X-Band Walks Right + Left Mobility Pigeon pose on box for 30 seconds each side, […]

Dominic Lopez

Athlete of the MonthJuly How old / young are you? I am 34 years old but turn 35 in November…. What is your occupation? I am a Senior Project Manager at Veolia Nuclear Solutions When did you join Widespread CrossFit? I believe it was August 2016. Why did you decide to give CrossFit a try? I have done CrossFit on and off […]

CF071918

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Then 2 Rounds 5 Romanian Deadlifts 5 Sumo Deadlifts 5 Front Squats 5 Front Rack Reverse Lunges Each 5 Good Mornings 5 Bent-over Rows Weightlifting Front Squat (3 Reps Every 60 Seconds For 8 Rounds) Start a 3-week cycle of dynamic (speed) […]

CF071818

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps High Skips Carioca Jumping Jack Shuffle Backward 90% Hip Rotation Marching Toe Touches Knee Hug + Elbow-2-Ankle Lunge + Reach Skills Metcon (No Measure) EMOM x 10 Minutes EVENS: 15 Strokes on […]

CF071718

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 5 Push-ups 7 Russian KBS 9 Goblet Squats 15 Front Banded Pull-aparts Weightlifting Floor Press (5 Reps Every 90 Seconds For 5 Rounds) Build to a challenging set of 5 reps. This should not be a max. Grip today […]

CF071618

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Bird Dogs 10 KB Sumo Deadlifts 10 Alt. Plank Glute Leg Raises Then 2 Rounds 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Squat Cleans Mobility Pigeon Stretch: 20 seconds hold each position Weightlifting Back Squat (15 Minutes To […]

CF071318

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 600m Run Then 2 Rounds 5 One Arm DB Push Press Each 5 One Arm DB Rows Each 5 One Arm DB Thrusters Each 5 One Arm DB Hang Power Clean + Press Each Metcon Metcon (AMRAP – Rounds and Reps) […]

CF071218

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Romanian Deadlifts 5 Sumo Deadlifts 5 Front Squats 5 Front Rack Reverse Lunges Each 5 Good Mornings 5 Bent-over Rows Weightlifting Deadlift (2 Reps Every 60 Seconds For 10 Rounds) Final week of deadlift speed work. Use red resistance band draped […]

CF070518

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 KB Squat Jumps 5 Goblet Squats 5 Russian Swings 5 Lateral Goblet Squats each 5 Russian Swings Mobility 30 Seconds Each Side, World’s Greatest Stretch Weightlifting Deadlift (3 Reps Every 90 Seconds for 9 Rounds) Week 2 of Speed Work. The […]