Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 30 Single Unders 5 Bent Over Rows 5 Front Squats 5 Push press 20 Walking Lunges 5 Bent Over Rows 5 Front

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 (No Measure) 20 Jumping Jacks

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 Hollow Rocks 15 Double Unders

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 Lats Each Then Burgener Warm-up

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 Abmat Situps 20 Walking Lunges

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 Jacks 5 Deadlifts 4 Power

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 5 Push Press 15 Seconds

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 5 Shoulder Presses 5 Push

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 Then 60 Seconds Speed Steps

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 Warm-up Down and Up Elbows

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 Shuffle Backward 90% Hip Rotation

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 Pull ApartsLosing team does 3

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 we have been in the

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 Walks Each Direction 5 Squat

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 Measure) Burgener Warm-up Down and

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 Pull Aparts 10 Thoracic Rotations

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 20s Sprint on Rower 30

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 Steps Each Direction Then, 5

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 Each 15 Banded Pull-Aparts Each

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 Situps 20 Frog Hip Thrusts

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 High Skips Carioca Jumping Jack

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 Pull Aparts 10 Thoracic Rotations

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 Deadlifts 5 Hang Muscle Cleans

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 or increase weight for second

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 Steps Each Direction Then, 5

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 Shuffle Backward 90% Hip Rotation

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 Aparts 10 Hang Muscle Snatch

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 using foam roller and lacrosse

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 5 Hang Power Cleans Weightlifting

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 Back Squats Then 300m Row

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 Power Cleans 5 DB ThrustersWeight

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 3 OHS 5 Wall Slides

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 Rounds 400m Run 30 Seconds

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 Goblet Squats 15 Banded Overhead

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 Squats Mobility 5 minutes soft

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 Lunges each leg 1 TGU

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 Minutes Even Minutes: 10 Calorie

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 Each Direction Then 2 Rounds

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 Rest Between Rounds Metcon Metcon

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 Pull Aparts 10 Thoracic Rotations

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 meals, you are eating out

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 Metcon Metcon (AMRAP – Reps)

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 up 2. Elbows high 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 Jerks 7 Deadlifts 7 Sumo

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 Banded Front Pull-Aparts 10 Sumo

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 Steps Each Direction Then, 5

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 Snatches 4 Overhead Squats 5

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 x 35 Minutes 200m Sled

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 Weightlifting Bent Over Row (6

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 few tips and tricks to

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 Unders or Attempts 20 Banded

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 Front Squats (15 Minutes To

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 Twists 30 Partner Wallballs Metcon

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 time, wearing a 20-lb. vest:

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 Ankle-2-Wall Stretch: 30 seconds 2

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 Aparts Strength Pull-ups (2-2-2 Every

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 Degree Hip Rotation Marching Toe

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 reservation. Maybe you aren’t an

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 10 Banded Good Mornings Metcon

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 20 Standing Glute Leg Raises

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: 20 seconds each position Metcon

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 (2-2-2 Every 2 Minute For

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 Monster Mash (Time) Teams of

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 side, 2 times through. Weightlifting

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 Metcon Metcon (AMRAP – Rounds)

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 Walking Lunges 20 Banded Good

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 200m Run or 250m Row

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 Push Press 5 Barbell Curls

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 Minute Jump Rope Metcon Filthy

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 Direction Then 5 Rollover-2-Split Stretch

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 Push-ups 25 Banded Pull-apartsComplete with

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 Muscle Snatches 5 Overhead Squats

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” Skip Karaoke Jumping Jack Shuffle

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 Sumo Deadlifts Left Arm Push

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 20 Walking Lunges 30 Double

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 Cleans 5 Front Squats 5

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

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 Press (3 Reps Every 60

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 Supermans Gymnastics Metcon (No Measure)

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 Press 4 Back Squat 4

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 Metcon (AMRAP – Rounds and

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 Direction Then 2 Rounds 6

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 Front Rack Reverse Lunges 15

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” Skip Elbow-2-Ankle Lunges Marching Toe

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 Bent Over Rows 20 Double

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 Metcon (AMRAP – Rounds and

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 Then 5 Elbow-2-Ankle Lunges Each5

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 Push-ups 10 Sumo Squats 20

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 Front Squats 6 Push Jerks