CF072219
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30 Jumping Jacks 10 Fire Hydrates Each Leg 10 Banded Good Mornings Then 2 Rounds 15 Russian KB Swings 15 Goblet Squats Weightlifting Front Squat (2-2-2 Reps Every 3 Minutes For 5 Rounds) Today we are performing “cluster sets” with 15 seconds […]
CF072019
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 10 Hang Power Cleans 10 Thruster 40 Single Unders Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP x 30 Minutes 300 Double Unders 200 Calorie Row 100 Hang Power Cleans (135, 95)Work with a partner today […]
CF071919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 10 Scorpions 10 Prone Swimmers 10 Yoga Push-ups 20 Banded Overhead Pull-Aparts Strength Metcon (Weight) 4 Rounds 6 Close Grip Floor Presses 12 One Arm DB Bent Over Rows Each 25 Banded Tricep PushdownsLittle different format today for muscular […]
CF071819
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Romanian Deadlifts 5 Bent Over Rows 5 Front Squats 5 Front Rack Reverse Lunges Each 25 Jumping Jacks Weightlifting Sumo Deadlift (3 Reps Every 60 Seconds For 7 Rounds) This is our second week of dynamic work with the banded sumo […]
CF071719
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 3 Rounds 20 Seconds On, 10 Seconds Off Hollow Rocks Air Squats Wall Walks Kip Swings Gymnastics Metcon (No Measure) EMOM x 8 Minutes Even Minutes: 20 Seconds L-Sit Hold Odd Minutes: 20 Seconds Handstand HoldL-holds can be on rings […]
CF071619
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Jump Rope 50 Foot Bear Crawl 10 KB Sumo Deadlifts 10 Russian KB Swings Then 2 Rounds 5 Bent Over Rows 5 Strict press 5 Push press Weightlifting Shoulder Press (3 Reps Every 2 Minutes For 5 Rounds) This is […]
CF071519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Round 5 Elbow-2-Ankle Lunges Each 4 Cook Squat 3 Inchworm Push-ups Then 2 Rounds 5 Romanian Deadlifts 5 Hang Muscle Clean 5 Hang Power Clean 5 Front SquatAdd light weight to barbell for second round. Weightlifting Squat Clean (Work Up To 1RM) In […]
CF071319
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 3 Rounds 5 Romanian Deadlifts 5 Barbell Bent Over Rows 10 Air Squats 5 Box jumps Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP x 35 Minutes 3 Mile Run With Time Remaining AMRAP 30 Barbell Rows […]
CF071219
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 10 Push-ups 20 DB Renegade Rows 20 Banded Lat Pulldowns Weightlifting Close Grip Floor Press (Work Up To 3RM) Today we are spending 15 minute to build to a 3RM or heavy triple. This should take you around 6-8 […]
CF071119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Romanian Deadlifts 5 Front Squats 5 Front Rack Reverse Lunges Each Leg 5 Good Mornings 5 Bent-over Rows 25 Jumping Jacks Weightlifting Sumo Deadlift (3 Reps Every 60 Seconds For 8 Rounds) Today we are starting a 3 week dynamic progression […]