Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata 4 Rounds 20 Seconds On, 10 Seconds Off Jump Rope KB Marches KB

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Deadlifts 5 Front Squats 5 Box Jumps 5 Wallballs 5 Ring

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 Jumping Jacks 30 Banded Overhead Pull-Aparts 30 Banded Front Pull-Aparts 30 Jumping Jacks

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches One Leg Deadlifts Inside Ankle

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 5 Romanian Deadlifts 5 Front Squats 5 Front Rack Reverse Lunges

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 30-20-10 Jumping Jacks Walking Lunges Banded Good Mornings *50 Meter

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds 5 Sumo Stance Romanian Deadlifts 5 Muscle Cleans 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches One Leg Deadlifts Inside Ankle

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m Row Then 3 Rounds 5 Russian KB Swings 10 Alternating KB Push Press

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 RDLs 5 Hang Muscle Cleans 5 Front Squats 5 Burpees 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes Abmat Pizza Game OR 100 Jumping JacksEvery time abmat hits floor do

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run or 500m Row General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata 3 Rounds 30 Sec On, 15 Sec Off Single Unders Sumo Deadlifts Half

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 8 Romanian Deadlifts 8 Front Squats 8 Push Presses 8 Back Squats

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Musical MedballsSet-up medballs in circle and perform a bodyweight exercise (lunges, bear crawl, inch

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Front Banded Pull-Aparts 20 Overhead Banded Pull-Aparts 20 Bent Over Pulldowns 20 Side

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 300m Row or 200m Run Then 3 Rounds of 20 Sec On, 10 Sec

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 7 Clean Grip Deadlifts Modified Burgener Warm-up (Clean Focus)

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row/Run 8 Thrusters 8 Ring Rows 8 S20H 200 Meter Row/Run 6

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 10 Wallballs 10 Russian KB Swings 5 Curtis P’s

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run With Stick 10 Around the World 10 Pass Thru 10 Overhead

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 25 Jumping Jacks 8 Deadlift 7 Muscle Cleans 6 Front Squats 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds 5 Deadlifts 5 Power Cleans 5 Thrusters 5 Wallballs

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 25 Jumping Jacks 6 Bent-over Rows 6 Push Press 6 Barbell

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 2 Rounds 10 Romanian Deadlifts 10 Hang Power Cleans 10 Front

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then with 10 or 15# plate: 40 Russian Twists (total) 30

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks 40 Air Squats 30 Shoulder Taps (Left + Right = 1)

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds 6 Romain Deadlifts 6 Front Squats 6 Front Rack

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 15 Banded Good Mornings 15 AirSquats 5 DB Shoulder

Widespread CrossFit – CrossFit View Public Whiteboard Mobility 3 Way Banded Shoulder Stretch: 20 seconds at each position Warm-up Upper Body Warm-up (No Measure) 2

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 10 Banded Glute Bridges 5 Cook Squats Then 2

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches One Leg Deadlifts Inside Ankle

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata (20 sec work, 10 sec rest) 8 Rounds Double Under or Attempts Then,

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 30 Chest Passes 30 Wallballs 30 Medball Russian Twists 30 Burpees

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 100 Meter Run 25 Jumping Jacks 10 Ring Rows 5 Yoga Push-ups

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 5 Romanian Deadlifts 5 Sumo Stance Deadlifts 5 Front Squats 5 Reverse

Widespread CrossFit – CrossFit View Public Whiteboard Mobility 5 minute soft tissue work: foam roller and/or lacrosse ball Warm-up Warm-up (No Measure) With Partner Complete

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 500 Meter Row Then 2 Rounds 5 One Arm KB Swings

If you’re ready for results it’s time to ditch the health club… There was a time when we got all the exercise we require from

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 3 Rounds 10 Walking Lunges 10 Banded Good Mornings 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ROWLING X 8 RoundsOne athlete rows trying to stop the rower as close to

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 15 Banded Front Pull-Aparts 3 Yoga Push ups 3

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 25 Jumping Jacks 5 Romanin DeadLifts 5 Deadlifts 5 Hang Muscle Cleans

Widespread CrossFit – CrossFit View Public Whiteboard Mobility 5 Minutes Soft Tissue Work: foam roller and/or lacrosse ball Warm-up Warm-up (No Measure) With Partner Complete

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Seconds Work/10 Seconds Rest One Arm KB Swing (R) Orm Arm

You end up traveling for work, come back with a cold and pretty soon you have been out of the gym for 2, 3 maybe

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 5 Power Cleans 4 Front Squats 3 Push Presses

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8-6-4-2 Romanian Deadlifts Hang Muscle Cleans Front Squats Reverse Lunges Bent Over Rows Weightlifting

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meters Run 10 Walking Lunges 7 KBS 7 Ring Rows 3

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 30 Jumping Jacks 20 Mountain Climbers 20 Lunges 100 Meter Run

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Roxanne” Then 2 Rounds 30 Single Under 8 Russian KB Swings 8 KB SDHP

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 25 Jumping Jacks 5 Hang Muscle Clean 5 Hang Muscle Snatch 5 Knee Raises

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds 5 Sumo Deadlifts 5 Power Cleans 5 Front Squats

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 150 Meter Row 10 Plate Ground-2-Overhead 5 Wallballs Metcon Metcon (AMRAP –

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Walking Lunges 10 Banded Good Mornings 5 Squat Jumps-2-Box Weightlifting Squat

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run or 250 Meter Row 7 Romanian Deadlifts 7 Muscle

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 Minutes of Paper, Rock, Scissors Game OR 4 Rounds of 100 Meter Run

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Air Squats 5 Push-ups 5 Hollow Rocks Then 3 Rounds 3

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 Yoga Push-ups 10 Slow Banded Front Pull-aparts 10 Scorpions 10 Slow

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 300 Meter Run or 300 Meter Row 15 Banded Good Mornings 15

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 10 Pass Throughs Burgener Warm-up (No Measure) 3 Down

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Walking Lunges 10 Russian KB Swings 5 Medball Cleans 5 Yoga

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run or 500m Row General Dynamic Warm-up (No Measure) Knee Hugs Quad

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 One Arm Russian KB Swings Each 5 One Arm KB Squats

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 Minutes 20 Reverse Lunges 20 Hollow Rocks 20 Scorpions 20 Mountain

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 10 Air Squats 7 Alt. KB Kneel-2-Stand 5 Yoga Push-ups

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 100 Meter Medball Run 6 Medball Cleans 6 Medball Step-ups Metcon Metcon

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 10 Walking Lunges 10 Plate Ground-2-Overheads (25, 15) Metcon

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 3 Rounds 5 Deadlifts 5 Front Squat 5 Strict Press

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Then 3 Rounds 5 Deadlifts 5 Power Cleans 5 Front Squats 15

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 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) 200 Meter Run 3 Rounds 10 Banded Good Mornings 5 KB Swings 5 DB

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches Inside Ankle Taps Outside Ankle

This is a tough one for some to understand, so we are here to hopefully help and also shed some light into our thoughts as

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 3 Rounds 5 Romanian Deadlifts 5 Sumo Deadlifts 5 Front Squats

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Single Unders 5 Strict Press 5 Push Press 5 Hang Power

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 75 Jumping Jacks 2 Rounds 8 DB Push Press Right 8 DB Push Press

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds 5 Romanian Deadlifts 5 Front Squats 5 Bent Over

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Paper Rock Scissors Game *With 3 Burpee Penalty Then 2 Rounds 200m Row or

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 8 Rounds 20s work/10s rest: Single Unders Front Banded Pull-aparts Then 3 Rounds 3 Shoulder

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up () Weightlifting Box Front Squats (2 Reps Every 60 Seconds For 6 Rounds) 3rd and final week

Widespread CrossFit – CrossFit View Public Whiteboard Mobility 5 minutes soft tissue work using lacrosse balls and foam rollers focusing on glutes, hamstrings, and quads.

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200m Row 20 Jumping Jacks 5 Burpees 2 Elbow-2-Ankle Lunges Each 200m

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 50m Run Forward 50m Run Backward 3 Deadlifts 3 Hang Power Cleans

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 400m Run 40 Partner Wallballs 40 Laying Knee Raises 40 Russian

As a living, breathing, blog reading individual you’ve probably learned the basics around how food provides the body with energy. There are actually several different