14 07, 2019

Workout of the Day, 07/15/2019

By |2019-07-12T16:31:31-07:00July 14th, 2019|CrossFit|0 Comments

Spark CrossFit - BUILDView Public WhiteboardStrength/SkillA: Deadlift (3-2-2-1)Rest 2-3:00 *Increase weight each set *Ending roughly 85-95%B: Metcon (Weight)3 SETS 6/6 Cossacks Squats 6/6 SA KB Strict Press -Rest 1:00 b/t sets-C: Metcon (Weight)Accumulate 1:30/ side in KB Suitcase Hold (Heavy)

14 07, 2019

Workout of the Day, 07/15/2019

By |2019-07-12T16:32:02-07:00July 14th, 2019|CrossFit|0 Comments

Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 30 Burpees For Time* (increase pace every 10 burpees!) *Every 10 Burpees, perform 5 MB ThrustersMetconMetcon (AMRAP - Rounds and Reps)4 SETS AMRAP x 4 MINUTES* 3-6-9-12-15 ... Wall Balls Burpees -Rest 1:00 b/t Sets- *Pick up where you [...]

13 07, 2019

LIFT for 07/14/2019

By |2019-06-30T19:01:00-07:00July 13th, 2019|CrossFit|0 Comments

Spark CrossFit - LIFTView Public WhiteboardWarm-up2-3 min of monostructural movement Joint Prep Barbell Warm-upWeightliftingPause Tempo Snatches (3 x 2 @ 75% of 1RM)Pause at Lift Off > Pause at Knee > Finish *Pause for 3 seconds Build to working weight. Then stay at 75% on all sets Every 90 [...]

11 07, 2019

Workout of the Day, 07/12/2019

By |2019-07-10T12:51:31-07:00July 11th, 2019|CrossFit|0 Comments

Announcements⚠️ WATER MACHINE IS NOT WORKING ⚠️ Please bring plenty of water before working out.Spark CrossFit - BUILDView Public WhiteboardStrength/SkillBack Squat (5x2 (ACROSS))Back Squat 5x2; (1111); rest 3:00 8 Minutes to Build 12 Minutes to PerformB: Metcon (Weight)Upper Push EMOM x 10 MINUTES 3 Strict Presses *Increase loading each [...]

11 07, 2019

Workout of the Day, 07/12/2019

By |2019-07-10T12:46:40-07:00July 11th, 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)500m Row into... 2 SETS... 50 Plate Hops 40 Mountain Climbers 30 Jumping Jacks (Clap overhead & behind the back) 20 Plate Ground to Overheads 10 [...]

11 07, 2019

Workout of the Day, 07/12/2019

By |2019-07-10T12:59:03-07:00July 11th, 2019|CrossFit|0 Comments

Announcements⚠️ WATER MACHINE IS NOT WORKING ⚠️ Please bring plenty of water before working out.Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upMetcon (No Measure)AMRAP x 4 MINUTES 3 Ring Rows (focus on hips and shoulders moving in unison) 5 Knee Push-Ups (focus on squeezing the butt and legs the entire [...]

11 07, 2019

Workout of the Day, 07/12/2019

By |2019-07-10T13:04:01-07:00July 11th, 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 4 (No Measure)3 Rounds Through: :30s Jumping Jacks :30s Glute Bridges :30s Sit-Ups :30s Push-up+ InchwormMetconMetcon (No Measure)1:00 STATIONS :20 transition b/t Stations 1:00 Rest b/t Rounds STATION [...]

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 [...]

10 07, 2019

Workout of the Day, 07/11/2019

By |2019-07-10T13:11:31-07:00July 10th, 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)General Warm-up... (Coaches choice) Play a Game! 8-10 Minutes in length. Today, let’s get after "Deck of Cards"... AMRAP x 8 MINUTES - Coach turns over [...]

10 07, 2019

Workout of the Day, 07/11/2019

By |2019-07-10T12:56:31-07:00July 10th, 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)2 ROUNDS 1:00 Row 10 Slam Ball Deadlifts 5/5 Lateral Box Step-DownsMetconMetcon (Weight)EMOM x 18 MINUTES MIN 1 - 18/16 Cal. Row MIN 2 - 16 Slam [...]

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