Widespread CrossFit – CrossFit Mobility 3 Minutes soft tissue work using foam rollers and/or lacrosse balls, focusing on quads, IT bands and lats Warm-up Warm-up

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Musical Wallballs or 500m Row Then, AMRAP x 5 Minutes 5 Half Burpees 10 Jumping Squats 20

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Banded Good Mornings 5 Wallslides 20 Sec Pec Stretch Each 20 Sec Foam Roll

Widespread CrossFit – CrossFit Warm-up ()

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Row 20 Walking Lunges 10 Abmat Situps 5 Burpee 20 Box Toe Touches 5 Burpees 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 5 Deadlifts 4 Muscle Cleans 3 Front Squats 5 Bent Over Rows 50 Jumping

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 Deadlifts 5 Power Cleans 5 Front Squats 15 Seconds Rest 5 Power Cleans 5 Front Squats

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 Muscle Cleans 5 Hang Power Cleans 5 Power Cleans 10 Banded Good Mornings 10 Glute Bridges

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 60 Seconds Speed Steps Then 2 Rounds 10 Plate Ground-2-Overhead 10 Banded Lat Pull Downs 5 Burpees

Widespread CrossFit – CrossFit Mobility 2 Rounds 10 Wallslides 30s Pec Stretch Each Side 30s Foam Roll Lats Each Side Warm-up Warm-up (No Measure) Burgener

Widespread CrossFit – CrossFit Warm-up General Dynamic Warm-up (No Measure) High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps High Skips Carioca Jumping Jack

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Team Tic Tac Toe Then 3 Rounds 4 Reverse Lunges Each 6 Plate Ground-2-Overhead 10 Front Banded

It’s the beginning of a new year! With that come a lot of resolutions, but we are also a little “over” cooking, since chances are

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Muscle Cleans 5 Front Squats 5 Push Presses 20 Second Plank Hold 10 X-Band

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Wallslides 20s Pec Stretch Each Side 20s Foam Roll Lats Each Side Warm-up (No

Widespread CrossFit – CrossFit Warm-up Upper Body Warm-up (No Measure) 2 Rounds 6 Bent Over Rows 6 Push Presses 6 Barbell Curls 25 Overhead Banded

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) In 6 Minutes Do AMRAP Of 10 Russian Kettlebell Swings 10 Alt. DB Step-ups 10 Abmat Sit-ups

Widespread CrossFit – CrossFit Warm-up Lower Body Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 10 X-Band

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner 600m Row Then, 2 Rounds 8 Thrusters Each 8 Pull-ups Each 8 Clean & Jerk

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 100 Speed Steps or 1 Minutes Speed Steps 20 Walking Lunges 20 Banded Good Mornings 20 Abmat

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run General Dynamic Warm-up (No Measure) High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps

Widespread CrossFit – CrossFit Warm-up Upper Body Warm-up (No Measure) 2 Rounds 6 Bent Over Rows 6 Push Presses 6 Barbell Curls 25 Overhead Banded

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 7 Deadlifts 7 Hang Muscle Cleans 7 Front Squats 7 Hanging Knee Raises 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 3 Deadlifts 3 Power Cleans 3 Thrusters 3 Box Jumps 3 Wallballs 3 Kettlebell SwingsAdd

Widespread CrossFit – CrossFit Warm-up Lower Body Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 10 X-Band

Widespread CrossFit – CrossFit Warm-up General Dynamic Warm-up (No Measure) High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps High Skips Carioca Jumping Jack

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Pass Throughs 10 Reverse Lunges 10 OHS w/ Stick Then w/ Barbell 15 Overhead Band Pull

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 250m Row 20 Walking Lunges 20 Hollow-Rocks 2 Minutes Speed Steps Mobility 5 minutes soft tissue work

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Air Squats 5 Burpees Then 2 Rounds 5 Hang Muscle Cleans 5 Front Squats

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 100 Jumping Jacks or 300m Row Then 2 Rounds 10 Sumo Deadlifts 10 Push Presses 10 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 DB Front Squats 5 DB Push Press (neutral grip) 5 DB RDLs 5 DB

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Muscle Snatch 5 OHS 5 Wall Slides Then 2 Rounds 3 Hang Power Snatch

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 20 Walking Lunges 20 Plank Transitions 20 Jumping Jacks 200m Run Metcon Metcon (Time) 4

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Russian Swings 10 Goblet Squats 15 Banded Overhead Pull-Aparts 30 Single Unders 8 Russian Swings 8

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Romanian Deadlifts 10 Air Squats 10 Reverse Lunges 10 Push Press 10 Conventional Deadlifts 10 Front

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 swings left arm 5 swings right arm 1 TGU each side 5 Goblet Squats 5 Reverse

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Row 10 Half Burpees 200m Run Metcon Beastmode (AMRAP – Rounds) EMOM x 20

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Walking Lunges with OH Reach 10 One Leg Glute Hip Raises 10 X-Band Walks

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 3 Hang Muscle Snatches 20 Double Unders or 40 Singles 5 Calorie Row 30 Seconds

Widespread CrossFit – CrossFit Warm-up Upper Body Warm-up (No Measure) 2 Rounds 6 Bent Over Rows 6 Push Presses 6 Barbell Curls 25 Overhead Banded

Staying on track with your nutrition while traveling is not easy! You are out of your routine, you likely don’t have a kitchen to cook

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata #1: 4 Rounds Double or Single Unders Half Burpees Tabata #2: 4 Rounds Supermans Hollow Rocks

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Pass Throughs 5 Burpees 10 Frog Hip Thrusts Then Burgener Warm-up 1. Down and

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 7 Back Squats 7 Front Squats 7 Overhead Squats 7 Shoulder Presses 7 Push Presses 7 Push

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200 Speed Steps Then, 5 KB Push Press Each 15 Banded Overhead Pull-Aparts 10 Russian KBS 15

Widespread CrossFit – CrossFit Warm-up Lower Body Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 10 X-Band

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Cook Squats w/ Overhead Reach 5 Reverse Lunges Each Then 2 Rounds 3 Muscle

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 10 Half Burpees 200m Row Metcon Metcon (No Measure) Teams of 2 AMRAP

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Thoracic Rotations

Well it is a well known fact that Americans typically gain about 8lbs during November and December (8lbs!), so we are here to give a

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 20 Walking Lunges 40 Single Unders 20 Abmat Sit-ups 40 Single Unders 20 KB Swings 40 Double

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 25 Jumping Jacks 5 Burpees 5 Deadlifts 5 Power Cleans 5 Front Squats Weightlifting Box

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Run 400 Meters Then With Partner Complete 30 Partner Wallballs 30 Partner Medball Chest-passes 30 Ball Russian

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Deadlifts 5 Thrusters 10 Box Toe Touches Each 100m Run Metcon Andy (Time) For

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Row 5 Burpees 100m Run Mobility Couch Stretch: 30 seconds 2 times each side

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Half Burpees Air Squats Hollow Rocks Then 25 Banded OH Pull Aparts 25 Banded Front Pull

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Carioca Jumping Jack Shuffle 90

We have all done it. “Cherry-picked” a workout because it had running in it or saw all weightlifting in the workout and canceled our class

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 100m Run or 150 Row 5 Air Squats 5 Push-ups 5 Sit-ups 10 KB Swings

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row Then 20 Sumo Squats 20 Banded Good Mornings 20 Plate Ground-2-Overhead 20 Banded Good Mornings

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 150m Row 10 Banded Front Pull Aparts 20 Sec Elbow Plank Mobility World’s Greatest Stretch:

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 7 Bent Over Rows 7 Push Press 10 Banded Pushdowns 10 Banded Pull-aparts Strength Pull-ups

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run Then 3 Rounds 6 Romanian Deadlifts 6 Medball Cleans 6 Burpees Then 200m Run Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Wallballs DeadliftsTake 20-30 seconds rest between rounds Mobility Pigeon pose on box for 30 seconds each

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 5 Romanian Deadlifts 5 Power Cleans 10 Air Squats 10 Banded Pull-aparts

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row or 400m Run 10 One Leg Glute Hip Raises Each 20 Banded Good Mornings 20

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run or 500m Row Then 20 Walking Lunges 20 Sit-ups 20 Air Squats 20 Scorpions Then

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata 5 Rounds 20sec work, 10sec rest Jump Ropes Then 2 Rounds 5 Bent Over Row 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 Minute Jump Rope 3 Rounds 10 Banded Pull Throughs 7 Ring Rows 5 Burpees Then 1

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 10 X-Band Walks Each

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Then 2 Rounds 10 Pass Throughs 10 Around the Worlds 10 Overhead Squats 5 Inchworm

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of: 10 Overhead Squats (Stick) 5 Reverse Lunges Each Then with Barbell 2 Rounds 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run or Row High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps “A” Skip “B”

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Kettlebell Tabata 30sec work, 15 sec rest Goblet Squats Left Arm Russian Swings Right Arm Russian Swings

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run 30 Double or Single Unders 20 Walking Lunges 15 Sit-ups 10 Push-up 15 Hollow Rocks

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 100m Row 10 Russian KB Swings 10 Goblet Sumo Squats Then 5 Deadlifts 5 Muscle

Widespread CrossFit – CrossFit () Warm-up Metcon Metcon (3 Rounds for reps) Teams of 2 AMRAP x 8 Minutes 100m Farmer Carry (70, 53) AMRAP

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 Minutes 100m Row 10 Walking Lunges 8 Push-ups 10 Bent Over Rows Weightlifting Floor

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Stick Game * With 2 burpee penalty Then 20 Air Squats 20 Sit-ups 20 Walking Lunges 20

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Row 500m or Run 400m Then with Barbell 2 Rounds 4 Deadlifts 4 Muscle Cleans 4 Push

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner 400m Medball Run 20 Partner Push-ups 20 Partner Back-2-Back Squats 20 Partner Medball Situps Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Rack Reverse Lunges 6 Back Squats 10 X-Band Walk Each

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata (20 sec work, 10 sec rest) 6 Rounds Hollow Rocks Air Squats Then With Barbell 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run or Row High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps “A” Skip “B”

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Then With Barbell 10 Sumo Deadlifts 20 Double Unders 10 Thrusters 20 Double Unders 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) “Balls To The Wall” or 400m Run 20 Russian KB Swings 10 Turkish Get-ups 5 Burpees Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Rack Reverse Lunges 6 Back Squats 10 Frog Hip Pumps

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Stick Game Then 4 x 100m Suicides w/ 20 sec Rest Between Then 3 Rounds 5 Inchworm

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 6 Deadlifts 6 Muscle Cleans 6 Front Squats 6 Push Presses 6 Deadlifts 6 Power Cleans 6

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Run 400 meters Then, 20 Russian KB Swings 20 Goblet Squats 20 Push-ups 20 Walking Lunges Then,