CF041719
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100 Jumping Jacks 3 Rounds 10 Reverse Lunges 10 Alt. Hang Dumbbell Snatch 10 Banded Glute Bridges 10 Banded Good Mornings Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 AMRAP X 30 Minutes 10 Calorie Row 10 Alt. Dumbbell Snatches (50, 35) […]
CF041619
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 30 Singles 4 Russian Kettlebell Swings 4 Kettlebell Swings 8 Half Burpees 16 Banded Front Pull-Aparts 5 Yoga Push-ups Weightlifting Dumbbell Chest Press (5 Sets of 8 Reps) Today we will be performing DB floor press with a grip rotation. Grip will […]
CF041519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 2 Rounds 8 Deadlifts 8 Muscle Cleans 8 Push Press 8 Front Squat 8 Back Squats 8 Good Mornings Weightlifting Power Clean (3-3-2-2-1-1-1) 15 minutes to build to a 1RM or heavy single over the course of 7-9 sets. Rest 60 […]
CF041219
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30 Jumping Jacks 20 Banded Overhead Pull Aparts 10 DB Bent Over Rows 20 Banded Front Pull Aparts 10 DB Hang Power Cleans 20 Banded Overhead Pull Aparts 10 Push-ups Weightlifting Chin-ups (In 6 Sets Work Up To 3RM ) Today we […]
CF041119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Side Legs Lifts Each (w/ Heal Against Wall) 10 Alt. Single Leg Glute Bridge 15 Banded Air Squats Then 2 Rounds 10 Russian Kettlebell Swings 10 Goblet Squats 10 Reverse Lunges Weightlifting Back Squat (3 Reps Every 90 Seconds For 5 […]
CF041019
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata 5 Rounds of 20 Seconds On, 10 Seconds Off Speed Steps Russian KB Swings Elbow Plank Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25 Minutes 200 Meter Row 20 Mountain Climbers 20 SDHP (53, 35) 50 Double UndersToday’s workout is straight […]
CF040919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 20 Jumping Jacks 10 Push Press 10 Bent-over Row 10 Alternate Box Step-ups 30 Banded Overhead Pull-Aparts Weightlifting Push Jerk (3 Reps Every 90 Seconds For 5 Rounds) Today is Week 2 of our push jerk progression, based […]
CF040819
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Banded Glute Bridges 10 Cossack Squats 20 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 Snatches Weightlifting Box […]
CF040619
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AbMat Pizza Game x 4 Minutes5 Half Burpees + 10 Mountain Climbers (total) if your AbMat touches the ground Metcon Metcon (AMRAP – Reps) Teams of 2 10 Minutes Max 100m Sandbag Carries (100,75) 10 Minutes Max 50m Sled Pulls (225, 135) 10 Minutes […]
CF040519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 5 Yoga Push-ups 20 Deadbugs 15 Barbell Bent Over Rows 10 Ring Rows Weightlifting Close Grip Floor Press (5-4-3-2-1-1-1) In 15 minutes work up to a 1RM or heavy single close grip floor press. Start with larger sets of […]