Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 10 Jumping Lunges 10 Push-ups 20 Mountain Climbers 400m Run Metcon Metcon (Time) For time: 50 Handstand Push-ups Every

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 500m Row 12 Air Squats 400m Run 12 Jumping Squats Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 100 Single Jump Rope 10 Medball Cleans 10 Pull-ups 200m Run Metcon Metcon (Time) For Time: 50 Hang Power Cleans (155,105)

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 4 Rounds 7 Inch Worm Push-ups 10 Walking Lunges 400m Run Metcon Metcon (AMRAP – Rounds) EMOM x 16 mins 5

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row Tabata (20 secs on, 10 sec off) 8 Rounds Jump Rope Wallballs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 15 Ground 2 Overhead (45,25) Metcon Metcon (Time) 800m Run 10 KB Snatches (53, 35) 600m Run 20 KB

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 5 Pass Throughs 10 Overhead Squats (Palms) 10 Knee Raises 10 KB Swings Weightlifting Overhead Squat (7 x 1)

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 1 Wallwalk 5 Strict Pullups 7 Wallballs 400m Run Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of:

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 Burpees 200m Run Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 mins 3 – 6 –

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 Medball Clean Thrusters 10 Abmat Situps Metcon Metcon (Time) For Time: 2000m Row 30 Clean & Jerks (155,105)

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10Air Squats 10 One Legged KB Deadlifts Weightlifting Deadlift ( 4 x 7 (@ 75% of 1RM)) 2 mins

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 10 KB Swings Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3.

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 200m Run 10 Air Squats 10 Push-ups 10 Situps Metcon Metcon (AMRAP – Reps) “Team Nukes” 2 Person Teams AMRAP x

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 12 Overhead Walking Lunges (25,10) 10 Pull-ups 400m Run Metcon Metcon (Time) For Time: 9 – 6 – 3

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 2 Rounds 10 Good Mornings (45,25) 10 One Leg KB Deadlifts (each leg) 500m Row 2 Rounds 10 Good Mornings (45,25)

Widespread CrossFit – CrossFit Warm-up (No Measure) 50 Jumping Jacks 3 Rounds 9 Walking Lunges (each leg) 7 Pull-ups 5 Shoot Throughs 50 Jumping Jacks Metcon Metcon (Time) 5 Rounds

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 10 HR Push-ups 10 Jumping Squats 10 Hanging Knee Raises Weightlifting Clean and Jerk (12 Mins To Work Up

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 400m Run 30 Burpees Metcon Metcon (Time) For Time: 30 – 20 – 10 Calorie Row Box Jumps (24,20) Weighted Situps

Widespread CrossFit – CrossFit Warm-up (No Measure) 5 mins Jump Rope 3 Rounds 7 Shoot Throughs 7 Box Jumps Metcon Metcon (Time) 5 Rounds For Time: 75 Double Unders 15

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 400m Run 12 Air Squats 4 Wallwalks 10 Air Squats 3 Wallwalks 8 Air Squats 2 Wallwalks Metcon Metcon (Time) 21

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run Tabata 4 Rounds (20 secs on, 10 secs off) Row Wallballs Metcon Metcon (Time) 3 Rounds For Time: 400m Run 20

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 Medball Cleans 10 Push-ups 10 Hollow Rocks Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 mins

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 10 Pull-ups 10 Burpees 400m Run Metcon Metcon (AMRAP – Rounds) EMOM x 15 mins Evens: 3 Rope Climbs

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 1 min Row 1 min Shoot Throughs 1 min Crossover Symmetry 1 min Strict Knee Raises Metcon Metcon (Time) For Time:

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 200m Run 10 Walking Lunges 2 Wallwalks or 10 Push-ups Metcon Metcon (Time) 3 Rounds For Time: 90 Foot Handstand Walk

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 200m Run 5 Wallballs 7 Push-ups 10 Sit-ups Metcon Metcon (Time) 5 Rounds For Time: 20 Burpees 10 Back Squats (@

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 20 Double Unders or 60 Siingles 10 Plate Ground 2 Overhead 10 Weighted Abmat Situps Metcon Metcon (Time) 4 Rounds For

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 4 Rounds 10 Overhead Walking Lunges 10 Pull-ups 400m Run Metcon Metcon (Calories) 15 x 30 secs Intervals Max Calorie Row

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 7 Russian KB Swings 5 Burpee Box Jump Overs Metcon Metcon (Time) 3 Rounds For Time: 800m Run 30

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Pull-ups 10 Dips 10 Good Mornings Metcon Metcon (AMRAP – Rounds) EMOM x 20 mins Evens: 3 Deadlifts

Widespread CrossFit – CrossFit Warm-up (No Measure) 5 Mins Jump Rope 3 Rounds 10 KB Swings 10 KB Sumo Deadlifts 10 One Arm KB Thrusters 400m Run Metcon Metcon (Time)

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 5 Rounds 5 Wallballs 5 Burpees 400m Run Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 mins 200m Run

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 20 Air Squats 20 Push-ups 400m Run Modified Burgener Warm-up (Clean Focus) (No Measure) MODIFIED BURGENER WARM-UP: 1. Down & Up

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row or 400m Run 3 Rounds 10 Squat Jumps 10 Muscle Cleans (45,35) Metcon Metcon (Time) 1000m Row or 800m Run 50

Widespread CrossFit – CrossFit Warm-up (No Measure) 200m Run 10 Burpees Knee Pulls Stretch High Knees (Down & Back) Standing Quad Stretch Butt Kickers (Down & Back) Bend & Bow

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row Tabata 4 Rounds (20 secs on, 10 secs off) Calorie Row Handstand Hold KB Swings Situps Metcon Metcon (Time) 5 Rounds

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 10 Pull-ups 10 Push-ups 10 Air Squats 400m Run Weightlifting Front Squat (2 x 5) Front Squat (2 x

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 400m Run Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4.

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 400m Run 10 Medball Squat Cleans Thrusters 20 Double Unders Metcon Metcon (Time) For Time: 15 Clean & Jerks (135,95) 100

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row “Tabata” 4 Rounds (20 secs on, 10 secs off) Wallballs Push Press Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Widespread CrossFit – CrossFit Warm-up (No Measure) 200m Run 10 Push-ups 10 Hollow Rocks 400m Run 10 Push-ups 10 Hollow Rocks 200m Run Metcon Metcon (Time) For Time: 1 mile

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 15 Burpees 400m Run Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 12 KB Swings 12 Good Mornings Metcon Metcon (Time) For Time: 21-15-9 Calorie Row Deadlift (225,155)

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Pull-ups 10 Pushups 10 Air Squats Weightlifting Back Squat (5 x 3) Metcon Metcon (Time) For Time: 21-15-9

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 7 KB Swings 14 Situps Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53#

Widespread CrossFit – CrossFit Warm-up Metcon (No Measure) 500m Row 10 Burpees 400m Run Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3.

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 25 Jumping Jacks 25 Burpees 25 Box Step-ups 400m Run Metcon Metcon (Time) 3 Rounds For Time: 25 Walking Lunges 50

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 10 Wallballs 10 Pull-ups Weightlifting Shoulder Press (5 x 1) Push Press (5 x 3) Push Jerk (5 x

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Knee Pulls 10 Bow & Bends 10 Inch Worms 10 Lunges with twist 500m Row Metcon Metcon (AMRAP

Widespread CrossFit – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 25 Jumping Jacks 10 Pull-ups / Ring Rows 10 Push-ups Metcon Metcon (Time) 5 Rounds For Time: 6 Power

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 2 mins Jump Rope 30 secs KB Swing 30 Plank Hold Metcon Metcon (Time) 3 Rounds For Time: 50 Double Unders

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run “Tabata” (20 sec on 10 sec off) 4 Rounds Jumping Squats Mtn. Climbers Burpees Weightlifting Front Squat (7 x 3) Front

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Lunges (5 Each Leg) 10 Pull-ups 10 Hollow Rocks 500m Row Metcon Metcon (Distance) 3 x 4 mins

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 2 mins Jump Rope 10 One Leg Kettle Bell Deadlifts 10 One Arm Kettle Bell Thrusters Metcon McGhee (AMRAP – Rounds

Widespread CrossFit – On Ramp Warm-up (No Measure) 200m Run 25 Jumping Jacks Shoulder Circles Leg Swings 200m Run 25 Jumping Jacks Movements / Skills Air Squat Back Squat Front

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 1 min Row 1 min CrossOver Symmetry 1 min Air Squats 1 min Kettle Bell Swings Metcon Metcon (Time) 4 Rounds

Widespread CrossFit – Open Gym Make up a WOD you missed this week or work on your weaknesses

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Shoulder Swings 10 KB Swings 10 Goblet Squats 500m Row Metcon Metcon (AMRAP – Rounds and Reps) ARMAP

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 200m Run 10 Wallballs 5 Shoot Throughs Metcon Metcon (Time) 5 Rounds For Time: 21 Power Cleans (95,65) 21 Ring Dips

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Shoulder Circles 10 Air Squats with 3 Second Pause 10 Pass Throughs 5 Pressing Snatch Balances 5 Sotts

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 20 Double Unders 15 Pushups 10 Kip Swings Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 5 Reverse Burpees 10 Squat Jumps 20 V-ups 500m Row Metcon Metcon (Time) 5 Rounds For Time: 15 Back

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3Rounds 10 Pull-ups 10 Push-ups 10 Air Squat 10 Situps 400m Run Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x

Widespread CrossFit – Open Gym Make up a WOD you missed this week or work on your weaknesses

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 20 Partner Buprees 20 Partner Wallballs 20 Partner Wallball Situps Metcon Metcon (Time) For Time: Teams of 2 1000m Row /

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 10 Ground 2 Overhead 10 Overhead Walking Lunges 10 Weighted Russian Twists Metcon DT (Time) 5 Rounds for time: 12 Deadlifts,

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 Push-ups 25 Double Unders (50 Singles) 10 KB Swings Metcon Metcon (Time) For Time: 500m Row 150 Double

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Pass Throughs (Dowel) 10 BTN Snatch Grip Shoulder Presses 10 Overhead Squats (w/ 3 sec pause) 500m Row

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 500m Row 10 One Legged Kettlebell Deadlifts 10 Push-ups 10 Hollow Rocks Metcon Metcon (Time) 3 Rounds For Time: 9 Deadlifts

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Medball Squat Clean Thrusters 10 Pullups 10 KB Swings 500m Row Metcon Metcon (Time) For Time: 10 Clean

Widespread CrossFit – Open Gym Make up a WOD you missed this week or work on your weaknesses

Widespread CrossFit – CrossFit Warm-up 050215 (No Measure) 4 Rounds 250m Row 25 Double Unders (75 singles) 10 Squat Jumps Metcon Metcon (AMRAP – Reps) AMRAP x 3mins 400m Run

Widespread CrossFit – CrossFit Warm-up 050115 (No Measure) 3 Rounds 200m Run 25 Jumping Jacks 10 Wallballs Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds

We will be posting our workouts here. Check back soon for all the details.

CrossFit View Public Whiteboard Mobility Soft tissue work: 3 minute using foam rollers and lacrosse balls, focusing on upper back and lats Warm-up Warm-up (No Measure) 2 Rounds 6 DB