CF040419
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Clam Shells Each Side 10 Alt. Single Leg Glute Bridge 15 Banded Air Squats Then 2 Rounds 10 Russian Kettlebell Swings 10 Goblet Squats 5 Jumping Air Squats Weightlifting Back Squat (4 Reps Every 90 Seconds For 5 Rounds) Today is […]
CF040319
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Rowling Each partner does 4 Rounds Then 2 Rounds 5 DB Romanian Deadlifts 5 DB Hang Muscle Cleans 5 DB Front Squats 5 DB Hang Power Cleans 5 DB Hang Squat CleansFor every meter over or under a 100, your partner does that many […]
CF040219
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Dumbbell Bent Over Rows 5 Inch Worm Push-ups 15 Banded Overhead Pull-Aparts 15 Banded Front Pull-Aparts Then, 2 Rounds 5 Shoulder Presses 5 Push Presses 5 Push JerksBarbell movements are done together as group on coach’s call. Weightlifting Push Jerk (3 […]
CF040119
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 5 Roll Back-2-Split Stretch 10 Air Squats 5 Half Burpees 10 Romanian Deadlifts 10 DeadliftsAdd light weight to barbell for second round. Weightlifting Deadlift (5-3-2-2-1-1-1-1) Today we are using this weightlifting session to find our weight for the […]
CF033019
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Seconds Jump Rope 10 Mountain Climbers 5 Yoga Push-ups 10 Ring Rows Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 “Partner Cindy” AMRAP x 20 Minutes 5 Pull-ups 10 Push-ups 15 Air Squats Then Right Into “Partner Annie” 100-80-60-40-20 […]
CF032919
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row Then 3 Rounds 10 Reverse Lunges 25 Jumping Jacks 5 Yoga Push-ups 3 Shoulder Presses 3 Push Presses Weightlifting Push Jerk (15 Minutes To Work Up To 1RM) Working up to a 1RM or heavy single. Warm-up / work up sets […]
CF032819
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds with stick 10 Pass Throughs 10 Snatch Grip Behind The Neck Shoulder Presses 10 Overhead Squats 10 Snatch Balances or Jump-N-Land Foot Work Then 2 Rounds with barbell 5 Snatch Grip Deadlifts 5 Hang Muscle Snatches 5 Hang Power Snatches 5 Overhead […]
CF032719
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 Metcon Metcon (AMRAP – Reps) Team of 2 AMRAP X 40 Minutes […]
CF032619
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 50 Single Unders 10 Air Squats 10 Reverse Lunges 10 Mountain Climbers 10 Ring Rows Weightlifting Chin-ups (1 Max Set of Strict Chin Ups) Using supinated grip (palms facing toward athlete) establish a max number of strict chin-ups. Scale option (banded) Push-ups […]
CF032519
Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 3 Rounds 10 Banded Glute Bridges 10 Banded Good Mornings 10 Romanian Deadlifts 10 Shoulder Press 10 Wallballs Weightlifting Barbell Glute Bridge (6 Reps Every 90 Seconds For 6 Rounds) Second week of glute work. Today we are training your booty. […]