CF011718

Widespread CrossFit – CrossFit Warm-up ()

CF011618

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Row 20 Walking Lunges 10 Abmat Situps 5 Burpee 20 Box Toe Touches 5 Burpees 10 Abmat Situps 20 Walking Lunges 200m Row Metcon Metcon (Time) 800m Row 30 Box Jumps Over (24, 20) 60 Abmat Situps 30 Burpees Rest 2:00 600m Row 20 Box Jump […]

CF011518

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 5 Deadlifts 4 Muscle Cleans 3 Front Squats 5 Bent Over Rows 50 Jumping Jacks 5 Deadlifts 4 Power Cleans 3 Front Squats 10 Ring Rows Weightlifting Front Squat (15 Minutes To Work Up To Heavy Double or 2RM) Build to a 2RM in […]

CF011318

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 Deadlifts 5 Power Cleans 5 Front Squats 15 Seconds Rest 5 Power Cleans 5 Front Squats 5 Push Press 15 Seconds Rest 3 Power Cleans 3 Front Squat 3 Push Jerk

CF011218

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 Muscle Cleans 5 Hang Power Cleans 5 Power Cleans 10 Banded Good Mornings 10 Glute Bridges 5 Shoulder Presses 5 Push Presses 5 Push Jerks 10 Banded Good Mornings 10 Glute Bridges 5 Front Squats 5 Power Clean & Jerks 5 Squat Clean & Jerks 10 […]

CF011118

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 60 Seconds Speed Steps Then 2 Rounds 10 Plate Ground-2-Overhead 10 Banded Lat Pull Downs 5 Burpees Then 60 Seconds Speed Steps Metcon Metcon (AMRAP – Reps) EMOM x 36 Minutes Minute 1: 40s Half Burpees Minute 2: 40s DB Renegade Rows (50, 30) Minute 3: 40s […]

CF011018

Widespread CrossFit – CrossFit Mobility 2 Rounds 10 Wallslides 30s Pec Stretch Each Side 30s Foam Roll Lats Each Side Warm-up Warm-up (No Measure) Burgener Warm-up Down and Up Elbows High and Outside Muscle Snatch Snatch Land Snatch Drop Hang Power SnatchWith stick then barbell Weightlifting High Hang Snatch + Hang Snatch + Snatch (1-1-1 […]

CF010818

Widespread CrossFit – CrossFit 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 Squat Clean (2 Reps Every 3 Minutes For 5 Rounds) Take 5 sets to […]

CF010618

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Team Tic Tac Toe Then 3 Rounds 4 Reverse Lunges Each 6 Plate Ground-2-Overhead 10 Front Banded Pull ApartsLosing team does 3 Burpees over partner each Metcon Metcon (3 Rounds for reps) Teams of 2 With a running clock: From 0:00-10:00 Max Rounds of: 10 Overhead Squat […]

Tips For Smart Dining

It’s the beginning of a new year! With that come a lot of resolutions, but we are also a little “over” cooking, since chances are we have been in the kitchen for a large part of the entire month of December, so we put together a few tips and tricks to help you stay with […]