11 11, 2019

Workout of the Day, 11/12/2019

By |2019-11-11T15:00:00-07:00November 11th, 2019|CrossFit|0 Comments

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 after each round- lizard stretch demo: https://youtu.be/GqnXBwVGgf0JUST 2 ROUNDS!!MetconMetcon [...]

11 11, 2019

Workout of the Day, 11/12/2019

By |2019-11-11T15:00:00-07:00November 11th, 2019|CrossFit|0 Comments

Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 100m Row (increase pace each round) 10 Up-Downs – 10 Burpees 5 KB Deadlifts + 5 Russian KBS – 10 American KBSMetconMetcon (Time)3 SETS 300/250m Row 15 Burpees 25 Kettlebell Swings -2:00 Rest b/t Sets- -16:00 Hard Cap-This can [...]

11 11, 2019

Workout of the Day, 11/12/2019

By |2019-11-11T15:00:00-07:00November 11th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)Warm up game! -Tic Tac Toe -Burpee Flip Cup -Obstacle Course Racing -PVC Stick Game -Musical Wall Balls -Partner Face-Off -then- 2 ROUNDS 10 Samsun Lunges 5 Push up into Down Dog 5 Sit-Ups 10 Step UpsMetconMetcon (AMRAP - Rounds [...]

10 11, 2019

Workout of the Day, 11/11/2019

By |2019-11-10T15:00:00-07:00November 10th, 2019|CrossFit|0 Comments

Spark CrossFit - BUILDView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5:00 10 Cossack Squats 8 Lunges 6 Hip Circles/ side 4 Scap Pull-UpsStrength/SkillA: Back Rack Lunge (1x8)15:00 minutes to... Build to Moderate Heavy set of 8 (2111) Strict TempoB: Metcon (Weight)4 ROUNDS 5 High Box Jumps (30,24) 7 Strict Chin-Ups [...]

10 11, 2019

Workout of the Day, 11/11/2019

By |2019-11-10T15:00:00-07:00November 10th, 2019|CrossFit|0 Comments

Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)With one LIGHT dumbbell ... 1 ROUND 10 Alt. Bodyweight Lunges 8 Cal. Bike (conversational pace) 5/5 Single Arm DB Deadlift (DB btwn. legs) 10 Alt. Bodyweight Jumping Lunges 6 Cal. Bike (Pace for the workout) 5/5 Upright High Pull + [...]

10 11, 2019

Workout of the Day, 11/11/2019

By |2019-11-11T07:15:41-07:00November 10th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 10 Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Deadbugs Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups 5/5 Single Leg Glute BridgesStrength/SkillDeadlift (1x8)ON A 8:00 RUNNING CLOCK... Build up to a [...]

10 11, 2019

Workout of the Day, 11/11/2019

By |2019-11-10T15:00:00-07:00November 10th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVEView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 5 Calorie Row 5 Air Squat 5 Up Downs 10 Mountain climbersMetconMetcon (AMRAP - Rounds and Reps)In teams of two, partners will alternate after each movement, and work through as many rounds and reps as possible in 30 minutes of: [...]

9 11, 2019

LIFT for 11/10/2019

By |2019-11-09T15:00:00-07:00November 9th, 2019|CrossFit|0 Comments

Spark CrossFit - LIFTView Public WhiteboardWarm-upMonostructural Movement x 2 min Junkyard Dog Snatch Barbell Warm-UpWeightliftingSnatch Complex ((1+1+1) x 5)Snatch Push Press + Snatch Balance + OHS Set 1: (3+3+3) Set 2: (2+2+2) Set 3: (1+1+1) Sets 4-8: (1+1+1) x 5 every 90 secSnatch Complex ((1+1+1) x 5)Hang Snatch + [...]

8 11, 2019

Workout of the Day, 11/09/2019

By |2019-11-08T15:00:00-07:00November 8th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)Coach's choice!MetconMetcon (AMRAP - Rounds and Reps)With a partner.... AMRAP x 30:00 400m Run 30 Hang Power Clean (95, 65) 30 Shoulder to Overhead 200m Run 30 Russian Kettlebell Swings (53,35) 30 Hand release push ups Rx+= (135, 95), (70, [...]

7 11, 2019

Workout of the Day, 11/08/2019

By |2019-11-04T16:30:17-07:00November 7th, 2019|CrossFit|0 Comments

Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 150m Row 10 Alt. Groiners 10 Scap Push-ups 10 Sit-ups *After the general warm-up, move into your specific teaching for the rowMetconMetcon (Time)"THE 1500" 3 SETS 500m Row -2:00 Rest b/t SetsAll. About. The. Row. For the [...]

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