About Coach Will

I like CrossFit, Pizza, Traveling, Pizza, Cars, Pizza, Learning and Pizza. In that order ;)
10 07, 2019

LIFT for 07/11/2019

By |2019-07-10T13:09:02-07:00July 10th, 2019|CrossFit|0 Comments

Announcements⚠️ WATER MACHINE IS NOT WORKING ⚠️ Please bring plenty of water before working out.Spark CrossFit - LIFTView Public WhiteboardWarm-upMonostructural Movement, then... 2x through Scapular (Shoulder) Circles x 10/10 Shoulder Dislocates/PVC Passthroughs x 10 Shoulder Wall Slides x 10 https://www.youtube.com/watch?v=YqNASYjJoLU Kettlebell Arm Bar x 3/3 (5 sec hold/rep) https://www.youtube.com/watch?v=GhVevmxX8Ak [...]

9 07, 2019

Workout of the Day, 07/10/2019

By |2019-07-10T13:06:32-07:00July 9th, 2019|CrossFit|0 Comments

Announcements⚠️ WATER MACHINE IS NOT WORKING ⚠️ Please bring plenty of water before working out.Spark CrossFit - MOVEView Public WhiteboardWarm-upMOVE Warm up 5 (No Measure)3 Rounds: :15s Over and Back Line-Jumps :15s Side to Side Line-Jumps :15s Jumping Jacks :15s Arm Hugs :30s Single Leg RDL's (15/ side) :30s [...]

9 07, 2019

Workout of the Day, 07/10/2019

By |2019-07-10T12:54:03-07:00July 9th, 2019|CrossFit|0 Comments

Announcements⚠️ WATER MACHINE IS NOT WORKING ⚠️ Please bring plenty of water before working out.Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 30 Mountain Climbers 10 V-Ups 5 Push UpsMetcon (No Measure)ON A 5:00 RUNNING CLOCK ... Double-Under PracticeMetconMetcon (AMRAP - Rounds and Reps)AMRAP x [...]

9 07, 2019

Workout of the Day, 07/10/2019

By |2019-07-10T12:46:21-07:00July 9th, 2019|CrossFit|0 Comments

Announcements⚠️ WATER MACHINE IS NOT WORKING ⚠️ Please bring plenty of water before working out.Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS... :30s Bike, Run, or Row 5 Inchworms 10 Alt. Spiderman Lunges 5 Scap Pull-ups 5 Tight Kip Swings *After the general warm-up, athletes grab [...]

9 07, 2019

Workout of the Day, 07/10/2019

By |2019-07-10T12:49:01-07:00July 9th, 2019|CrossFit|0 Comments

Announcements⚠️ WATER MACHINE IS NOT WORKING ⚠️ Please bring plenty of water before working out.Spark CrossFit - BUILDView Public WhiteboardStrength/SkillA: Bench Press (1-2-3-3-2-1)Bench 1-2-3-3-2-1 -Rest 2:00 b/t sets- Build each set if you can, end at a heavy 1, should not be a PR. Roughly 90% of 1RM.B: Metcon [...]

8 07, 2019

Workout of the Day, 07/09/2019

By |2019-07-05T10:45:19-07:00July 8th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10 Up-Downs 10 Plate Deadlifts 5/5 Body Weight Lunges -rest 1:00- AMRAP x 3:00 5 Burpees 5 Plate G2OH 4/4 Front Rack Plate LungesMetconMetcon (Weight)EMOM x 21 MINUTES MIN 1 -- 12/10 Cal Bike MIN 2 [...]

8 07, 2019

LIFT for 07/09/2019

By |2019-06-30T18:01:36-07:00July 8th, 2019|CrossFit|0 Comments

Spark CrossFit - LIFTView Public WhiteboardWarm-upCoach's Choice - Monostructural Movement - Joint Prep - Barbell Warm-upWeightliftingHigh-Hang Snatch (3 x 3 @ 70% of 1RM)Every 75 secondsHang Clean + Push Jerk (3 x 3 @ 75% of 1RM)Every 90 secStrength/SkillPush Jerk (5-5-5 @

7 07, 2019

Workout of the Day, 07/08/2019

By |2019-07-06T14:45:47-07:00July 7th, 2019|CrossFit|0 Comments

Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 Minutes 5 Up-Downs 5/5 Single Arm DB Deadlift 5/5 Single Arm DB Curls 5 Broad JumpsMetconMetcon (Weight)EMOM x 10 MINUTES 10 DB Hang Power Cleans + 5 BurpeesMetcon (No Measure)Finisher: EMOM x 6 MINUTES MIN 1 - Max [...]

7 07, 2019

Workout of the Day, 07/08/2019

By |2019-07-05T10:45:16-07:00July 7th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 3 Burpees 5 Inchworms (no push-up) 5/5 Groiners 5 Air Squats with :02 Pause at the Bottom 10/10 Banded Side StepsStrength/SkillBack Squat (5x5)5x5 (20X1) Back Squat @65-75% of 1RM* -Rest 2:00 b/t Sets- *Heavier than the [...]

7 07, 2019

Workout of the Day, 07/08/2019

By |2019-07-05T10:16:19-07:00July 7th, 2019|CrossFit|0 Comments

Spark CrossFit - BUILDView Public WhiteboardStrength/SkillA: Deadlift (4x2 ACROSS)Deadlift 4x2; (90%); rest 3:00 10 Minutes to Build 10 Minute to PerformB: Metcon (Weight)3 SETS 5/5 SL KB RDL (tough sets) -Rest 1:00- 50' SA KB Front Rack Carry (switch halfway) -Rest 1:00-

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