Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 20 Sec On, 10 Sec Off Jump Rope Mountain Climbers Ring Rows

Warmups and cooldowns are an essential part of training and should be given as much thought and effort as the workout itself. In fact if

There are a lot of areas in life where “good enough” can be the goal. Ultimately you have a finite amount of time on this

If you currently want something in your life that you don’t have then there is a 100% chance that you are human. How you define

If you currently want something in your life that you don’t have then there is a 100% chance that you are human. How you define

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 20 Skip Jacks 20 Box Toe Taps 20 Banded

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 40 Jumping Jacks 20 Banded Front Pull-aparts 20 Banded Overhead Pull-aparts 10 Box Jumps

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 20 Seconds On, 10 Seconds Off Jump Rope Banded Good Mornings Deadbugs

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 60 Seconds Row 10 Hollow Rocks 10 Supermans Then 3 Rounds 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2Rounds 15 Overhead & Back Arm Swings 15 Cross & Back Arm Swings 30

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Stick 2 Rounds 10 Pass Throughs 10 Hang Muscle Snatches 10 Snatch Grip

Widespread CrossFit – Junior Wranglers View Public Whiteboard Warm-up Warm-up (No Measure) Ani Says Mobility Metcon (No Measure) Stretch Circle! Metcon Metcon (AMRAP – Rounds

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Single Leg Glute Bridges Each 10 Active Straight Leg Raises Each

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Birddogs 20 Banded Glute Bridges 10 Goblet Squats 20 Jumping Jacks

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Banded Pass Throughs 10 Banded Overhead Pull-aparts 10 Banded Frot Pull-aparts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Single Leg Glute Bridges Each 10 Active Straight Leg Raises Each

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Birddogs 20 Banded Glute Bridges 10 Walking Lunges Then 2 Rounds

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 800 Meter Row, switching Every 200 meters. While one partner is

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Jumping Jacks 20 Banded Front Pull Aparts 20 Box Jumps 20 Baned Overhead

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Birddogs 10 Donkey Kicks Each Side 10 Goblet Squats 10 KB Sumo Romanian

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 800 Meter Row Then 3 Rounds 5 Romanian Deadlifts 5 Deadlifts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 800 Meter Row Then Solo 2 Rounds 2 Elbow-2-Ankle Lunges Each

Widespread CrossFit – Junior Wranglers View Public Whiteboard Game Metcon (No Measure) GAME DAY!!!!!!Today is the last day of the session so we can have

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Banded Glute Bridges 20 Banded Good Mornings 10 Box Jumps 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 3 Deadlifts 3 Hang Power Cleans 3 Power Cleans 3 Front Squats

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) While one partner roam rolls their lats other completes 40 Jumping Jacks 20 Banded

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Stick 2 Rounds 10 Pass Thrus 10 Snatch Grip Behind Neck Push Presses

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 20 Banded Glute Bridges 15 Air Squats 15

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20s Work/10s Jumping Jacks Abmat Sit-ups Alt. Box Step-ups Inchworm Push-ups Banded

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 3 Elbow-2-Ankle Lunges Each Leg 5 Scorpions Each Side 10 Reverse Lunges

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Wall Slides 20 Hollow Rocks 20 Alt Plank Shoulder taps 20 Banded Pass

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner 100ft Sled Push Then Solo 3 Rounds 7 Air Squats 7 Dumbbell

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 10 Air Squats 5 Wallballs 10 Banded Good Mornings

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Bent-over Rows 10 Hang Muscle Cleans 10 Thrusters 10 Barbell Curls

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 3 Rounds 2 Elbow-2-Ankle Lunges Each 10 Goblet Squats 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 200 Meter Row 10 Banded Good Mornings 10 Box

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 Meter Row 25 Banded Front Pull-aparts 25 Banded Overhead Pull-aparts 20 Yoga Push-upsHalf

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 20 Banded Glute Bridges 5 Cook Squats 5 Air Squats 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Box Jumps 10 Wall Balls 10 DB Hang Power Cleans 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 30 Jumping Jacks 30 Alt Plank Shoulder Taps

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Knee Pulls Foot Pulls Ankle Pulls High Knees Butt Kickers High Skips Then 3

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 3 Rounds 5 Half Burpees 3 Muscle Cleans 3 Push

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner 2 Rounds Each 10 Calorie Row *While other partner does max banded

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 12 Reverse Lunges 12 Lateral Cossack Squats 12 Birddogs 6 Rollback-2-Split Stretches Then 3

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 10 Alt Box Step Ups 6 Romanian Deadlifts 4

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Wall Slides 20 Hollow Rocks 20 Banded Pass Throughs Then 3 Rounds 15

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Knee Pulls Foot Pulls (quad stretch) Walking Lunges High Skips High Knees Butt Kickers

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 10 Deadbugs 10 Birddogs 5 Overhead Squat 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 40 Jumping Jacks 5 Inchworm Push-ups 20 Banded Front Pull Aparts 20

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Deadlifts 5 Thrusters 10 Alt. Box Step-ups 100 Meter RunAdd weight

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Powerwalk Races Then 2 Rounds 12 Calorie Row 10 Wallballs 8 Hollow Rocks 6

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Minute of Single Unders 1 Minute of Double Unders or Attempts 1 Minute

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 Elbow-2-Ankle Lunges Each Side 5 Cook Squats 5 Inchworm Push-ups 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 5 Half Burpees 150 Meter Row 10 Alt. Box

We have all done it. Checked the workout and hit “cancel” to our class reservation. Maybe you don’t like running, maybe you don’t like a

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 150 Meter Row 5 Inchworm Push-ups 10 Ring Rows 15 Banded Overhead

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Banded Good Mornings 10 Banded Pass Throughs 10 Reverse Lunges Then

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meters Run Then, 8 Hang Power Cleans 8 Power clean 8 Front squats

Ever heard the saying “eat the rainbow”? It basically means that – to get a variety of nutrients and vitamins – you should eat foods

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30 Jumping Jacks 8 Yoga Push-ups 8 Bent Over Rows 8 Sumo

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 3 Elbow-2-Ankle Lunges Each Side 5 Cook Squats 5 Inchworm Push-ups 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 Meters Then, AMRAP x 7 Minutes 20 Double Unders or 40 Singles

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 10 Banded Pass-Thru 20 Banded Pull-Aparts 20 Banded Pull-Aparts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Knee Pulls Quad Stretches Ankle Pulls One Leg Deadlifts High Knees Butt Kickers Then

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 5 Sumo Deadlifts 5 Sumo Deadlift High Pulls

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 Jumping Jacks 15 Double DB Bent Over Rows 30 Banded Overhead Pull-Aparts 15

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 10 Single Leg Glute Bridges Each Leg 10 Fire

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 10 Single Arm KB Russian Swings Each 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges Each

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 20 Banded Good Mornings 10 Reverse Lunges 5 Burpees Then 2

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 5 Yoga Push-ups 5 Scorpions Each Side 15 Banded

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 250 Meter Row 10 Single Leg Glute Bridges Each Leg 10 Fire

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min Row (slow) 20 Banded Pull-Aparts 10 Knee Push ups 20 Second RKC

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 50 Singles 10 Banded Good Mornings 10 Reverse Lunges Then 2 Rounds

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 3 Rounds 8 Hang Muscle Cleans 8 Ring Rows 8

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 5 Shoulder Press 20 Banded Pull-Aparts 5 Push Press

Many of us struggle in our workouts as the temperature raise. The good news is there are things you can do before, during and after

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 150 Meter Row 10 Air Squats 3 Burpees Then 3 Rounds 7

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 15 One Leg Glute Bridges 15 Banded Overhead

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200 Meter Run 5 Push-ups 5 Burpee Box Jumps 15 Banded Front

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Deadlifts 5 Power Cleans 5 Front Rack Reverse Lunges Each Leg

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 60 Seconds Jump Rope 5 Snatch Grip Romanian Deadlifts 5 Hang Power

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 15 Banded Front Pull Aparts 5 Yoga Push-ups Strength

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Banded Glute Bridges 10 Banded Good Mornings Then 3 Rounds 7

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes Each Run Row Jump Rope Then 2 Rounds 10 Alt. DB Hang

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 40 Single Unders 30 DB Renegade Rows (total) 20 DB Push Press 10 Push-ups