CF041318

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 Weightlifting Floor Press (3 Reps Every 60 Seconds For 3 Rounds) Final […]

CF041218

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 250m Row 2 Rounds 5 Deadlifts 5 Front Squats 5 Lateral Burpees Over Bar 5 One Legged Glute Hip Raises Each Leg Weightlifting Front Squat (3 Reps Every 60 Seconds For 3 Rounds) Final week of Front Squat and Sumo Deadlift. Take 3 sets […]

CF041118

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Stick & Band 10 Overhead Banded Pull-apart 10 Pass Throughs 10 Front Banded Pull-apart 10 Around the World 10 Overhead Banded Pull-apart 10 Overhead Squats Then With Barbell 2 Rounds of: 3 Muscle Snatch 3 Hang Power Snatches 3 Overhead Squats Weightlifting High […]

WOD 4.11

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CF040918

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 25 Jumping Jacks 5 KB Swings 7 Goblet Squats Then 5 Rounds 1 Power Clean 1 Front Squat 1 Thruster 1 Back Squat 1 Thruster 20 Seconds Rest Between Rounds Weightlifting Zercher Squat (15 Minutes To Work Up to Heavy Single or […]

CF040618

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 25 Jumping Jacks 8 Bent-Over Rows 8 Muscle Cleans 8 Shoulder Press 8 Thrusters 8 Barbell Curls 15 Banded Front Pull-Aparts Weightlifting Floor Press (3 Reps Every 60 Seconds For 9 Rounds) Week 2 of speed floor press. Your weight should be […]

CF040418

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 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 30 Minutes 800m […]

CF040318

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20s Work/10s Rest Single unders Mountain Climbers Double Under or Double Under Attempts Russian Swings Mobility 3-5 minutes soft tissue work focusing on lats, upper back and hamstrings using foam rollers and lacrosse balls Strength J.M. Barbell Press (4 Sets of 10 […]

CF033018

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Hang Muscle Cleans 5 Bent Over Rows (Overhead Grip) 5 Push Press 5 Barbell Curls 5 Bent-over rows (Reverse Grip) 5 Inchworm Push-ups Weightlifting Floor Press (3 Reps Every 60 Seconds For 9 Rounds) Weight should be at 50% for all […]

CF032918

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Romanian Deadlifts 5 Sumo Deadlifts 5 Front Squats 10 Front Rack Reverse Lunges 5 Good Mornings 5 Bent-over Rows Weightlifting Front Squat (3 Reps Every 60 Seconds For 4 Rounds) Take 3 sets to warmup to 65% of 1RM. Keep same […]