CF052519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run or 250m Row 20 Walking Lunges 20 KB Swings 20 Ring Rows 20 Banded Good Mornings 200m Run or 250m Row Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# […]
CF052319
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 3 Rounds 7 Deadlifts 7 Hang Power Cleans 7 Front Squats 7 Wall balls Weightlifting Box Front Squats (2 Reps Every 60 Seconds For 10 Rounds) Box should be set at or just above parallel. All sets should be fast/efficient. User […]
CF052219
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row 50 Jumping Jacks 2 Rounds 6 Deadlift 6 Hang Muscle Clean 6 Power Clean 6 Push Press 10 Ring Rows Metcon Metcon (AMRAP – Reps) EMOM X 25 Minutes Minute 1: 40 Seconds Max Hollow Rocks Minute 2: Max Calories Rowed […]
Benefits Of Exercise and Strength Training For Youth
It is no secret that physical activity is important at all ages, but more and more studies are coming out showing just how important exercise is for our younger generations specifically. Physical activity promotes positive mental health and brain function. Being able to work both sides of our brain, like exercise does, benefits the younger […]
CF052119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks Then 10 Banded Pass Throughs 15 Banded Overhead Pull-aparts 10 Banded Pass Throughs 15 Banded Front Pull-aparts (hold end range for a 1 count) Then 2 Rounds 8 Single DB Push Press, each arm 8 Single DB Hang Power Snatch, each […]
CF052019
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds of: 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 2 Rounds 5 Rollover to Split Stretch 10 Banded Glute Bridges 10 Lateral Cossack Squats 10 Bird Dogs Weightlifting Box Squats (4 Reps Every 90 Seconds For […]
CF051619
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Sumo Stance Deadlifts 5 Front Squats 10 Back Rack Reverse Lunges 5 Wide Stance Back Squats Weightlifting Box Squats (3 Reps Every 60 Seconds For 6 Rounds) Third and final week of our percentage work with this movement. Box squat weight […]
CF051519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10-8-6-4-2 Half Burpees Air Squats 100 Meters Run Metcon Metcon (No Measure) EMOM x 10 Minutes Even Minutes: 20 Iso Dynamic Double KB Rows Odd Minutes: 20 Second Handstand HoldToday we are performing 3 – 10 minute EMOMs all with different objectives in preparation […]
CF051419
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Single Unders 5 Shoulder Presses 10 Bent-Over Rows 40 Single Unders 5 Push Presses 10 Bent-Over Rows 30 Double Unders or Attempts 5 Push Jerks 10 Bent-Over Rows 20 Double Unders or Attempts 5 Hang Muscle Snatch 10 Double Unders 5 Hang Power […]
CF051119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 100 Meter Run 150 Meter Row 10 Air Squats 10 Wallballs 10 DB Deadlifts 10 DB Hang Power Cleans Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP x 15 Minutes 600 Meter Row 90 Wall balls (20, 14) 180 […]