CF051019
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 10 Bent Over Rows 10 Push Presses 20 Banded Tricep Pushdowns Strength Pull-ups (4 Sets of 5 Reps) Use overhead wide grip, meaning outside shoulder width. Add weight each set, working up to a heavy set of 5 reps […]
CF050919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) High Knees Butt Kickers Walking Lunges Jumping Jack Shuffle Then 2 Rounds 7 Romanian Deadlifts 7 Hang Power Cleans 7 Front Squats 7 Deadlifts 7 Power Cleans 7 Front SquatsAdd light weight to barbell for 2nd round. Weightlifting Box Squats (3 Reps Every 60 […]
CF050819
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 10 Walking Lunges 10 Plate Ground to Overhead 10 Alternating Box Step-ups 10 Box Jumps 10 Hollow Rocks Metcon Metcon (Time) 400 Meter Medball Run (20, 14) 50 Box Jumps (24, 20) 50 Overhead Walking Lunges (45, 25) […]
CF050719
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 Minutes 5 Yoga Push-ups 10 Hollow Rocks 15 Banded Front Pull-Aparts 100 Meter Run or 150 Meter Row Mobility 3 Way Banded Shoulder Stretch: 20 seconds each position Weightlifting Close Grip Floor Press (4 Reps Every 90 Seconds For 5 Rounds) […]
How Your Mindset Affects Performance
How Your Mindset Affects Performance There is a lot going on when you step on to that lifting platform or competition floor. Some days you feel strong and focused. Others you can’t quite seem able to connect the dots. You feel slow and foggy or the weight feels heavy. The mind and body are in […]
Stop Counting Calories
Stop Counting Calories, Do This Instead If you’ve ever pulled out all the measuring cups for your spinach, torn meat into tiny pieces as you placed it on a scale, or counted out exactly 26 almonds then this is the article for you. Fed up with stubborn fat or not looking and feeling your best…you […]
Why High-Intensity Training (HIT) Is Good For You
Today there are so many fitness programs and classes available it can be overwhelming to decide how to train. If you are researching training programs you have probably heard of High Intensity Training (HIT) or High Intensity Interval Training (HIIT). HIT is incorporated into many classes and has grown in popularity due to its ability […]
CF050219
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 14 Banded Glute Bridges 12 Reverse Lunges 8 Air Squats 6 Deadlifts 4 Box Jumps Weightlifting Box Squats (3 Reps Every 60 Seconds For 8 Rounds) Today’s workout is geared at power development. This type of work is incredibly important to develop […]
CF050119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 800 Meter Row Then 2 Rounds 10 Reverse Lunges 10 Banded Good Mornings 10 Half BurpeesGet into teams of 2 and complete a 800 meter row, switching every 200 meters. While one partner rows the other must hold elbow plank. Metcon […]
CF043019
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row 50 Jumping Jacks Then 2 Rounds 7 Romanian Deadlift 7 Shoulder Presses 7 Ring Rows 10 Banded Pull Aparts (1 round overhead, 1 round front) 10 Banded Good MorningsHalf class start with row and other half on Jumping Jacks. Weightlifting Close […]