Widespread CrossFit – CrossFit View Public Whiteboard Mobility Grab a foam roller and do some self massage in these areas: Lats, IT Bands, Quads, Thoracic

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks 10 DB Push Press Each 20 Banded Front Pull-aparts 10 DB

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 250m Row or 200m Run 10 Romanian Deadlifts 10 Front Squats 10 Hang Muscle

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Russian Swings Goblet Squats Mobility 5 minutes soft tissue work: using foam rollers and lacrosse balls,

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With A Partner 3 Rounds Each 20 Single Unders 8 Wallballs 6 Romanian Deadlifts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 Minutes 3 DB Hang Clean + Jerk Each Arm 3 Knee

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes of Abmat Pizza Game For every drop do: 3 Air Squats 2

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 View Public Whiteboard Warm-up Burgener Warm-up (No Measure) 3 Down & Up 3 Elbows High & Outside 3 Muscle Snatches 3

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) PVC Game *Every time PVC Drops 1st Drop: 5 Walking Lunges 2nd Drop: 5 Half Burpees 3rd

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Musical Medballs or 400m Run Then 3 Rounds 5 Half Burpees 5 Ring Rows

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30 Jumping Jacks 10 Overhead Banded Pull-aparts 10 Bent Over Rows 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 DB Hang Snatch Each 10 Hollow Rocks 5 DB Push Press

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 15 Banded Good Mornings 10 Banded Glute Hip Raises Then w/ Barbell 2 Rounds 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner Complete 3 Rounds 200m Run 10 Half Burpees 200m Row 10 Wallballs Metcon Metcon (AMRAP

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner Complete: Row 500 Meters 40 Walking Lunges 40 Hollow Rocks 60 Seconds Plank or HS

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds High Knees Medball Broad Jumps 10 Banded Good Mornings Then with Barbell 7 Romanian Deadlifts

Widespread CrossFit – CrossFit Warm-up Junk Yard Dog (No Measure) The junk yard dog warm up consist of 2 parts, each done with a partner.

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Russian KB Swings 10 Sumo Squats 10 One Leg Glute Hip Raises Each Then

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) “Pass The Stick” Game or 200 Speed Steps Then 3 Rounds 5 Pull-ups 10 Push-ups 15 Air

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Stick 10 Pass Throughs 10 Around the Worlds 10 Shoulder Press 10 Overhead Banded Pull-aparts 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Single Unders 20 Walking Lunges w/ OH Reach 20 Sec Elbow Plank 20 Alt. Plank Shoulder

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Deadlifts Overhead SquatsUse either stick or bar for overhead squats. 15 seconds rest between sets. Mobility

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Medball Run 20 Walking Lunges 20 Green Band Pull Throughs 100m Medball Run 10 Walking Lunges

You were out of town and traveling for work. You were visiting family for the holiday’s, and then had a vacation in the beginning of

Fitness trends come and go and most fall to the wayside for good reason. Most programs fail to produce consistent results. It’s a wonder why

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 30 Jumping Jacks 2 Rounds 5 Sumo Romanian DLs 5 Hang Muscle Cleans 5 Front Squat 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

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

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: