Announcements ⚡️Check out our next Spark Challenge 👇 http://bit.ly/burpeefooddrive ⭐️⭐️⭐️Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)Coach's ChoiceMetconMetcon (Time)Partner workout... 14 Rounds for Time 200m Run 8 Power Snatches (95, 65) 4 Bar Muscle Ups (scale= 4 Burpee Pull-Ups) Rx+= (115, 75), Ring Muscle-Ups *40:00 min suggested [...]
Announcements ⚡️Check out our next Spark Challenge 👇 http://bit.ly/burpeefooddrive ⭐️⭐️⭐️Spark CrossFit - MOVEView Public WhiteboardWarm-upMOVE WARM-UP (No Measure)3 rounds together as a group (max 11:00 cap): *everything in place :30 of each movement: jumping jacks Inch worms Supermans Burpees lizard stretch (each side) high knees in place -rest :30 [...]
Announcements ⚡️Check out our next Spark Challenge 👇 http://bit.ly/burpeefooddrive ⭐️⭐️⭐️Spark CrossFit - BUILDView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 Min 1 - 5 Up-downs+ 5 Push Ups Min 2- 10 Banded Pull Aparts+ :20s PlankStrength/SkillA: Bench Press (4x6)Bench Press 4 x 6 - 7 @ 2111 60 - 70% [...]
Announcements ⚡️Check out our next Spark Challenge 👇 http://bit.ly/burpeefooddrive ⭐️⭐️⭐️Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Bike (:30 EZ / :30 Hard) 1 ROUND 10 Russian KBS 15 Sit-Ups 20 Alt. Lunges 30 Mountain Climbers *show different options for these 10 American KBSMetconMetcon (Time)ON A 16 MINUTE [...]
Announcements ⚡️Check out our next Spark Challenge 👇 http://bit.ly/burpeefooddrive ⭐️⭐️⭐️Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)Play "Rock, Paper, Scissor" in teams. Set-up: Have a line of plates spread on the floor with some space to hop across. Teams 5-8 Goal: Teams objective is to hop across [...]
Announcements ⚡️Check out our next Spark Challenge 👇 http://bit.ly/burpeefooddrive ⭐️⭐️⭐️Spark CrossFit - MOVEView Public WhiteboardWarm-upMetcon (No Measure)Coach's choice warm-up gameMetconMetcon (AMRAP - Reps)2 ROUNDS 3:00 STATIONS No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Run 400m/ Row 500m Rest Remainder STATION 2 2:00 Max Sit-ups Rest 1:00 [...]
Announcements ⚡️Check out our next Spark Challenge 👇 http://bit.ly/burpeefooddrive ⭐️⭐️⭐️Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)4 Rounds 200m Run 100ft Gun Walk (plate to chest walk) 15 Plate G2OH 15 Shoulder Swings → 12 Knee Raises → 10 Kipping Knee Raises / Toes to Something → [...]
Announcements ⚡️Check out our next Spark Challenge 👇 http://bit.ly/burpeefooddrive ⭐️⭐️⭐️Spark CrossFit - MOVEView Public WhiteboardWarm-upMOVE Warm-up 4 (No Measure)3 Rounds Through: :30s Jumping Jacks :30s Glute Bridges :30s Sit-Ups :30s Push-up+ InchwormMetconMetcon (AMRAP - Reps)1 ROUND 3:00 STATIONS 1:00 Rest b/t Stations STATION 1 Max Burpees STATION 2 Max [...]
Announcements ⚡️Check out our next Spark Challenge 👇 http://bit.ly/burpeefooddrive ⭐️⭐️⭐️Spark CrossFit - BUILDView Public WhiteboardWarm-upWarm-up (No Measure)ARMAP x 5 MINUTES 100m Run 100m Row -OR- 15 Banded Good mornings -then- Extended Warm-Up: 2 ROUNDS 50' SA Front Rack KB Carry (switch halfway) 50' SA Suitcase KB Carry (switch halfway)Strength/SkillA: [...]
Announcements ⚡️Check out our next Spark Challenge 👇 http://bit.ly/burpeefooddrive ⭐️⭐️⭐️Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bike 10 Lunges 10 Alt. See-Saw DB bent over row* *One DB is returned to the chest while the other dumbbell is returned to the starting positionMetconMetcon (AMRAP - [...]