CF061819
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 Minutes 4 Yoga Push-ups 8 Kettlebell Swings 8 Half Burpees 16 Banded Pull-apartsAlternate between overhead and front pull aparts Weightlifting Floor Press (6 Sets of 6 Reps) Today are performing a superset of shoulder width floor press and ring rows. The […]
CF061719
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 100 Meter Run 5 Sumo Deadlifts 5 Front Squats 5 Front Rack Reverse Lunges 5 Bent-Over Rows 10 Banded Good Morning Weightlifting Sumo Deadlift (15 Minutes To Work Up To 1RM) Take 8-10 sets to build to a 1RM or heavy single. […]
CF061519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes AbMat Pizza Game Then 2 Rounds 3 Dumbbell Romanian Deadlifts 3 Dumbbell Hang Power Cleans 3 Dumbbell Hang Squat Cleans Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 With A Running Clock From 0:00-10:00 200 Meter Run 12 DB Hang […]
CF061419
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 8 Bent-Over Rows 8 Muscle Cleans 8 Shoulder Press 8 Thrusters 8 Barbell Curls 15 Banded Pull-apartsAlternate between overhead and front banded pull-aparts each round. Strength Rope Climb (5 Sets of 1-2 Reps) Today our strength work consists of upper-body pulling and […]
CF061319
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 One Arm Russian Swings Each 5 Goblet Squats 5 One Leg Romanian Deadlifts Each 5 One Arm Bent Over Rows Each 10 Banded Glute Bridges Weightlifting Back Squat (5 Reps Every 2 Minutes For 3 Rounds) Today we start a new […]
CF061219
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 Metcon (AMRAP – Rounds and […]
CF061119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 20 Wall balls Then 2 Rounds 5 Inchworm Push-ups 10 Dumbbell Bent Over Rows 20 Seconds Elbow Plank Strength Dumbbell Chest Press (100 Reps) Complete 100 dumbbell chest presses in as few sets as possible. Weight should be light […]
CF061019
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 6 Romanian Deadlits 6 Front Squats 6 Front Rack Reverse Lunges 10 Lateral Cossack Squats 10 Bird Dogs Weightlifting Zercher Squat (15 Minutes To Work Up To 1RM) Today we have several variations to train the posterior as well as the anterior […]
CF060819
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 10 Banded Good Mornings 10 Alt. Reverse Lunges 5 One Arm DB Hang Power Each Arm 5 One Arm DB Thrusters Each Arm Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP x 10 Minutes: 5 […]
CF060719
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 8 Bent Over Rows 8 Muscle Cleans 8 Shoulder Presses 8 Thrusters 8 Barbell Curls 15 Banded Pull-apartsAltnerate between overhead and front Weightlifting Push Press (15 Minute To Work Up To Heavy Triple) Take 7-8 sets to work up […]