CF030818

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 3 Hang Muscle Clean 3 Front Squat 3 Push press 10 Banded Hip Raises Weightlifting Box Squats (4 Reps Every 60 Seconds For 4 Rounds) Weight @ 65%. Similar intent to last week, 4 “speed sets” then 3 heavy […]

CF030718

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 250m Row or 200m Run 5 Hang Muscle Snatch 5 Overhead Squats 5 Hollow Rocks 5 Hang Power Snatch 5 Kip Swings 5 Power Snatch 5 Knee Raises 5 Burpees Gymnastics Toes-To-Bar (4 Max Sets) This is all about becoming more efficient on T2B. […]

CW030618

Widespread CrossFit – Corporate Wellness Challenge View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 30 Partner Wallballs 30 Partner Medball Chest Passes 30 Partner Medball Situps Metcon Metcon (AMRAP – Reps) 3 Rounds 60 Seconds of Rope Pulls 60 Seconds of Abmat Situps 60 Seconds of Single Unders 60 Seconds of Wallballs 60 […]

CF030618

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 30 Partner Wallballs 30 Partner Chest passes 30 Medball Cleans 30 Hollow Rocks 8 TGU (2 each arm)One partner works at a time. Splits reps up evenly between partners. Gymnastics Muscle-ups (1-3 Reps Every 60 Seconds For 8 Rounds) There are […]

CF030518

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Lower Body Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 10 X-Band Steps Each Direction Then, 5 Rollback-2-Split Stretches 10 Lateral Lunges Weightlifting Deadlift (3 Reps Every 60 Seconds For 6 Rounds) Take 3-4 warm-up sets and build to […]

CF030218

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Push Press 5 Back Squat 5 Good Mornings 5 Bent Over RowsAdd light weight second round. Weightlifting Power Clean (Work Up To 18.2A Opening Weight) Squat Clean (Work Up To 18.2A Opening Weight) […]

CF030118

Widespread CrossFit – CrossFit View Public Whiteboard Mobility Grab a foam roller and do some self massage in these areas: Lats, IT Bands, Quads, Thoracic Spine, and Adductors Warm-up Warm-up (No Measure) 3 Rounds 100m Run 10 Ring Rows 10 Push-ups 10 Air Squats Weightlifting Box Squats (5 Reps Every 60 Seconds 4 Rounds) Wide […]

CF022818

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks 10 DB Push Press Each 20 Banded Front Pull-aparts 10 DB Bent Over Rows Each 20 Banded Overhead Pull-aparts 10 DB Snatch Each 10 Burpees Weightlifting Close Grip Floor Press (5 Reps Every 2 Minutes For 4 Rounds) Today’s work done […]

Thea Wessel

Athlete of the MonthFebruary How old / young are you? I am 35 until February 23 of this year. What is your occupation? I am a Forensic Therapist. When did you join Widespread CrossFit? I don’t know the exact date…Almost 2 years ago. Why did you decide to give CrossFit a try? I was going to Orange Theory and was incredibly bored. […]

CF022718

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 250m Row or 200m Run 10 Romanian Deadlifts 10 Front Squats 10 Hang Muscle Cleans 10 Bent Over Rows 10 Walking Lunges 250m Row or 200m Run Weightlifting Hang Power Clean (3 Reps Every 60 Seconds For 5 Rounds) Working on becoming efficient with […]