Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 25 Jumping Jacks 15 Push-ups 5 Rope Pulls Metcon Metcon (Time) For Time: 4

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 500m Row 10 KB Goblet Squats 10 KB Sumo Deadlifts Weightlifting Back Squat (7 x 2)

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 10 Leg Swings (Front to Back) 10 Leg Swings (Side to Side) Walking Knee Pulls Walking

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 50 Single Jump Ropes 7 Pull-ups 7 Burpees 500m Row Metcon Metcon (Time) 300

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 400m Run 10 Medball Cleans 10 Push-ups 10 Sit-ups Metcon DT (Time) 5 Rounds for time:

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 200m Run 5 Pass Throughs 10 Snatch Grip Shoulder Presses 10 Overhead Squats Weightlifting Hang Squat

Widespread CrossFit – CrossFit Warm-up (No Measure) 200m Run 3 Rounds 10 Good Mornings 10 KB Swings 10 One Leg KB Deadlifts 250m Row Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 10 Leg Swings (Front to Back) 10 Leg Swings (Side to Side) Walking Knee Pulls Walking

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 25 Jumping Jacks 10 Band Presses 10 Hollow Rocks 1 Wall Walk Metcon Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 KB Swings 10 KB Goblet Squats 10 Abmat Sit-ups Weightlifting Front Squat (7

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 4 Rounds 10 Medball Clean Thrusters 7 Pull-ups 400m Run Metcon Metcon (Time) For Time: 6

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 250m Row 2 Wall Walks 10 OH Walking Lunges (45, 25) Metcon Metcon (AMRAP – Reps)

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 5 Thrusters (stick) 7 Overhead Squats 10 Hallow Rocks Metcon Metcon (Time) For Time:

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run or 500m Row 4 Rounds 5 Deadlifts (45,35) 5 Hang Power Cleans 5 Front Squats 5

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 100 Singles 15 KB Swings 15 Knee Raises Metcon Metcon (AMRAP – Rounds) EMOM x 20

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 500m Row 30 sec Plank 15 Good Mornings (25,15) 30 sec Plank 15 Burpees Weightlifting Deadlift

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 25 Jumping Jacks 20 Sit-ups 15 Air Squats 10 Push-ups 5 Pull-ups 200m Run Metcon Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 400m Run 15 KB Swings 15 Walking Lunges 15 Situps Metcon Metcon (Time) For Time: 3

Widespread CrossFit – CrossFit Warm-up (No Measure) 200m Run Walking Lunges x 2 Marching Toe Touches x 2 Sliding Side Squats x 2 High Knees

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 50 Singles 10 One Arm KB Thrusters 500m Row Metcon Metcon (Time) For Time:

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 200m Run 25 Jumping Jacks 7 Burpees Metcon Metcon (AMRAP – Reps) Tabata 8 Rounds (20

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 10 Leg Swings (Front to Back) 10 Leg Swings (Side to Side) Walking Knee Pulls Walking

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 10 Ring Rows 10 Medball Cleans 10 Situps 400m Run Metcon Metcon (Time) For

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Walking Lunge with Twist 10 Push-ups 10 Hollow Rocks Weightlifting Clean Complex (15

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 5 Pull-ups 10 Push-ups 15 Air Squat 20 Situps Weightlifting Back Squat (5 x

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row Tabata (20 secs on, 10 secs off) 4 Rounds Jump Rope Wallballs Metcon Metcon (AMRAP –

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 15 Medball Clean Thrusters 10 Push-ups Metcon Metcon (Time) 15-12-9 Power Cleans (185,135) Front

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 50 Single Jump Ropes 10 KB Swings 10 KB Goblet Squats Metcon Metcon (Time)

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

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

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:

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)

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

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,

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

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

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

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

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

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.

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”

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:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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

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

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

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#

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

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

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

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

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

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

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

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

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

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

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