CF062919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches One Leg Deadlifts Inside Ankle Taps Outside Ankle Taps High Knees Butt Kickers High Skips Carioca Jumping Jack Shuffle Elbow-2-Ankle Lunge + Reach Metcon Run Forest (Time) Run 1 […]
CF062819
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of 20 Seconds Work 10 Seconds Rest Jumping Jacks Alt. Box Step-ups Banded Pull-aparts Abmat Sit-ups Weightlifting Floor Press (15 Minutes To Work Up To 1RM) Build to a 1RM floor press over the course of 8-10 sets. Your warm up sets […]
CF062719
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 12 Reverse Lunges 12 Banded Overhead Pull Aparts 12 Banded Good Morning 12 Mountain Climbers Then 2 Rounds 6 Snatch Grip Romanian Deadlifts 6 Hang Muscle Snatches 6 Back Squats 6 Back Rack Reverse Lunges Weightlifting Back Squat (3-3-3-3-3-1) Final week of […]
CF062619
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200 Meter Row 7 Burpees 200 Meter Run Metcon Metcon (Time) Teams of 2 2000 Meter Row 1 Mile Sled Pull/Drag (115, 70) 2000 Meter RowOne partner works at a time. Split work however you would like. When it is your turn […]
CF062519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 20 Jumping Jacks 20 Banded Good Mornings 10 Russian Kettlebell Swings 5 Burpees 10 Ring Rows Then 200 Meter Run Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsThis […]
CF062419
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 6 Dumbbell Hang Power Cleans 6 Dumbbell Front Squats 6 Dumbbell Push Presses 12 Banded Good Mornings 60 Single Unders Weightlifting Front Squat (5-4-3-2-1+) In 15 minute build to a 1RM Front Squat following the set rep scheme. You should shot to […]
CF062219
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 60 Seconds Row 10 Hollow Rocks 10 Supermans Then 3 Rounds 5 Wallballs 5 Box Jumps 5 Push Presses 5 Sumo Deadlift High Pulls Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull […]
CF062119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 50 Jumping Jacks 8 Bent-over Rows 8 Muscle Cleans 8 Shoulder Press 8 Thrusters 8 Barbell Curls 15 Banded Pull-apartsFirst round overhead pull aparts, second round front. Gymnastics Handstand Push-ups (5-7 Reps Every 90 Seconds For 6 Rounds) The purpose of today’s […]
CF062019
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Elbow-2-Ankle Lunges Each Side w/ 5 Second Hold 30 Second Adductor Stretch 5 Roll Backs-2-Split Stretch Then 2 Rounds 5 Romanian Deadlifts 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Front Squats 5 Squat Cleans 10 Banded Good Mornings Weightlifting Back Squat […]
CF061919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100 Jumping Jacks Burgener Warm-up (No Measure) 3 Down & Up 3 Elbows High & Outside 3 Muscle Snatches 3 Snatch Lands (2 in, 4 in, 6 in) 3 Snatch drops 3 Hang Power SnatchesFirst time through with stick, second with barbell Weightlifting Overhead […]