CF042919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100 Jumping Jacks 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 10 Banded Glute Bridges Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs Weightlifting Deadlift (5-4-3-2-1-1-1) Today working up to a heavy single conventional […]
CF042719
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run or 500m Row General Dynamic Warm-up 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 Jerry 1.5 (Time) With […]
CF042619
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 3 rounds of: 8 Bent-over Rows (pronated grip) 8 SDHP 8 Push Press 8 Bent-over Rows (supinated grip) 8 Barbell Curls 15 Banded pull-aparts 15 Banded Pushdowns Weightlifting Floor Press (5-4-3-2-1-1-1) In 15 minutes work up to a 1RM or heavy […]
CF042519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Metcon Warm-up (No Measure) Tabata 5 Rounds 20 Seconds On/10 Seconds Off Speed Steps Wall Balls Hollow Rocks Then 2 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Back Rack Reverse Lunges 10 Bird Dogs (5 each leg) Weightlifting Power Clean (3 Reps Every 90 […]
CF042419
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Rowling Each Partner Does 3 Rounds For every meter over or under a 100, your partner does that many wall balls Burgener Warm-up (No Measure) 3 Down & Up 3 Elbows High & Outside 3 Muscle Snatches 3 Snatch Lands (2 in, 4 in, […]
CF042319
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 10-8-6-4-2 Renegade Row (on each side) Yoga Push-ups 2X Banded Pulldowns Weightlifting DB Neutral Grip Floor Press (4 Sets of 8 Reps) Today will be a superset of DB Bench and ring rows with rotation. Use 2 sets to work up […]
CF042219
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up 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 Weightlifting Back Squat (5-4-3-2-1-1) Today we are building to a 1RM Back […]
CF042019
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With a Med Ball 200 Meter Partner Run 30 Partner Wall Balls 30 Partner Russian Twists 30 Partner Chest Passes 30 Partner AbMat Sit-Ups 200 Meter Partner Med Ball Run Partners pass Med Back back and forth during each movement Metcon Metcon (AMRAP – […]
CF041919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10-8-6-4 Strict Press Barbell Rows Barbell Curls 100 meter run between rounds Weightlifting Shoulder Press (5-4-3-2-1-1-1) Take 15 minutes to work up to a 1RM or heavy single, resting 90 seconds – 2 minutes between sets. Goal is to beat previous 1RM by 5 […]
CF041819
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 250 Meters 3 Rounds 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Bent-over Rows 5 Goodmornings Weightlifting Power Clean (3 Reps Every 90 Seconds for 6 Rounds) Today is first week of Power Clean […]