Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With a partner Complete 3 Rounds of Rowling Each Then 3 Rounds (20 Seconds On, 10 Seconds Off) Plate

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 Russian Swings Elbow Plank Metcon

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 RowsAdd light weight to barbell

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 10 Bent Over Rows 10

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 Taps Outside Ankle Taps High

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 Each 10 Banded Good Mornings

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 “Pick-up” w/ walk back at

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 Push Press 10 Reverse Lunges

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 Taps Outside Ankle Taps High

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 (5 each arm) 5 Hanging

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 Thoracic Rotations 10 Glute Bridges

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 10 Mountain Climbers. Warm-up (No

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 Marching Toe Touches One Leg

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 Burpees Metcon Metcon (No Measure)

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 8 Good Mornings 8 Bent

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 worms) around the medballs. Once

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 External Rotations (Total) 20 Push-ups

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 Off KB Marches (Left Arm)

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 Toe Touches One Leg Deadlifts

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) (No Measure) MODIFIED BURGENER WARM-UP:

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 Thrusters 6 Ring Rows 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 Metcon Metcon (AMRAP – Reps)

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 Squats 10 Hang Muscle Snatch

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 Front Rack Reverse Lunges (each

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 5 KBS 5 Ring Rows

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 Curls 25 Banded Pull-aparts 10

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 Squats 10 Bird-dogs Weightlifting Box

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 Walking Lunges 20 G20H 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks 40 Air Squats 30 Shoulder Taps (Left + Right = 1) 20 Scorpions (total) 10 Yoga

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 Reverse Lunges 5 Rollover-2-Split stretches

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 Presses 5 DB Push Presses

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 Rounds 6 Bent Over Rows

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 Rounds 5 Romanian Deadlifts 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 Taps Outside Ankle Taps High

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, 2 Rounds 5 Thoracic Rotations

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 Over Partner 30 Chest Passes

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 Then 3 Rounds 3 Hang

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 Lunges Each Leg 5 Good

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 4 Rounds Each Rowling *For

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 Each 5 One Arm KB

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 our daily activities. But as

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 our own skin. It could

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 Bird Dogs 10 Glute Bridges

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 100 meters as possible. Row

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 Shoulder Presses 3 Push Presses

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 5 Power Cleans 5 Front

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 100m-200m-300m-400mSplit distance evenly with partner.

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 KB Swing (L) One 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 even 4 weeks…sound familiar?!? You

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 5 Yoga Push-ups or Kick-2-HandstandsAdd

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 Back Squat (3 x 5)

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 Half Burpees Metcon Metcon (Time)

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 15 Jumping Jacks 10 Moutain

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 8 WallballsWhile song Roxanne is

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 25 Jumping Jacks 5 Hang

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 5 Push Press 5 Thrusters

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 – Rounds and Reps) Teams of

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 Clean (2 Reps Every 60

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 Cleans 7 Shoulder Presses 7

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 or 150 Meter Row 5

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 Hang Muscle Cleans 3 Hang

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 Banded Overhead Pull-aparts 10 Reveres

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 Wallballs Weightlifting Squat Clean (2

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 Walking Lunges 15 Alt DB

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 & Up 3 Elbows High

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 Push-ups Weightlifting Squat Clean (15

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 Stretch Marching Toe Touches Inside

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 Each 5 One Arm Push

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 Climbers 20 Air Squats 20

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 Metcon Metcon (No Measure) EMOM

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 (AMRAP – Rounds and Reps)

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 60 Seconds Speed Steps Weightlifting

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 Metcon (AMRAP – Rounds and

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 5 Push Press 5 Push

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 Glute Bridges Weightlifting Deadlift (2

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 Touches Inside Ankle Taps Outside

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 Push Press (each arm) 5

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 Taps High Knees Butt Kickers

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 to why strength AND cardio

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 5 Front Rack Reverse Lunges

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 Snatch 5 Front Squat 5

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 Left 8 DB Front Squat

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 Rows 5 Deadlifts 10 Front

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 200m Run 20 Jumping Jacks

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 Presses 3 Bent Over Rows

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

Widespread CrossFit – CrossFit View Public Whiteboard Mobility 5 minutes soft tissue work using lacrosse balls and foam rollers focusing on glutes, hamstrings, and quads. Warm-up Warm-up (No Measure) 4

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 RunHold each lunge for 10

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 3 Front Squats 3 Squat

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 KB Swings 100ft Partner Wheelbarrow