13 09, 2019

Workout of the Day, 09/14/2019

By |2019-09-05T17:00:36-07:00September 13th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)Coaches choice!MetconMetcon (AMRAP - Reps)3 ROUNDS FOR MAX REPS Partner workout... "Fight Gone Bad" 2:00 Wall Ball (20/14) 2:00 Sumo Deadlift High Pull (75/55) 2:00 Box Jump (20) 2:00 Push Press 2:00 Row for Cals -1:00 Rest b/t Rounds-One partner [...]

12 09, 2019

Workout of the Day, 09/13/2019

By |2019-09-05T16:46:40-07:00September 12th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)2 Minutes on a Bike or Rower then... AMRAP x 4 MIN 10 KB Deadlifts 10 KB Russian Swings 10 KB Goblet Lunges :30 KB Goblet Squat HoldStrength/SkillBack Squat (2x10, 8-8-6, 7-7-6)Accumulate 20 reps at last week's weight. 15:00 Running [...]

12 09, 2019

Workout of the Day, 09/13/2019

By |2019-09-05T17:32:17-07:00September 12th, 2019|CrossFit|0 Comments

Spark CrossFit - BUILDView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5:00 5 Push up into inchworm 5 / 5 Single Leg KB RDLs 5 / 5 Single Leg Glute BridgeStrength WorkA: Metcon (Weight)5 SETS 5/5 SL Barbell RDL 15 Banded Good Mornings 1:00 Weighted Plank Hold -Rest 2:00 b/t sets-B: [...]

11 09, 2019

Workout of the Day, 09/12/2019

By |2019-09-05T16:46:42-07:00September 11th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds for QUALITY… 1:00 Bike (60% effort – 70% effort) 5 Double DB Suitcase DL 5 Double DB Bicep Curls 5 Double DB Strict Press 10 Scap Push-Ups -then- 2 Rounds 5/5 SA DB Swing 5/5 SA DB Push [...]

10 09, 2019

Workout of the Day, 09/11/2019

By |2019-09-05T16:30:57-07:00September 10th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 10 Scap Pull-ups – 5 Tight Kip Swings – 5 Big Kip Swings 10 Squats - Cossack Squats - Lunges 5 Inch Worms + Push-upStrength/SkillSupinated Pull Ups (Chin Ups) (10x1, ME Eccentric)Deload! Rest :30s-:60s [...]

10 09, 2019

Workout of the Day, 09/11/2019

By |2019-09-05T17:32:15-07:00September 10th, 2019|CrossFit|0 Comments

Spark CrossFit - BUILDView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds: 10 Banded Pull Aparts 10 Banded Scap Pushes 20 Mountain ClimbersStrength/SkillA: Bench Press (E2MOM x 14)E2MOM x 14 MINUTES 2 Bench Presses* *Build Each SetB: Metcon (Weight)10 - 8 - 6 - 4 - 2 SA KB Strict Press per [...]

9 09, 2019

Workout of the Day, 09/10/2019

By |2019-09-05T16:30:54-07:00September 9th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)Coaches choice warm-up game! -then- EMOM x 6:00 1.) :45s Jump Rope Practice 2.) 5 KB Deadlifts+ 5 KB Swings+ 5 Sit-upsJump Rope: 1.) Single Unders 2.) Single Single Double 3.) Single Leg SU's 4.) Double Unders 5.) Triple UndersMetconMetcon [...]

8 09, 2019

Workout of the Day, 09/09/2019

By |2019-09-05T16:18:35-07:00September 8th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS, 7-10 Reps Each Cal Row (stays same each round) Good morning - Single Leg RDL - BB Good morning Sit-up – Bird Dogs – Forearm to Hand PlankStrength/SkillDeadlift (2x10, 8-6-6, 7-7-6)Deload week! Accumulate 20 Reps at last week's [...]

8 09, 2019

Workout of the Day, 09/09/ 2019

By |2019-09-05T17:16:15-07:00September 8th, 2019|CrossFit|0 Comments

Spark CrossFit - BUILDView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Monster Walks (L/R) 5 / 5 Cossacks Squats* 5/ 5 Bulgarian Split Squats* *Hold weight in gobletStrength/SkillA: Front Squat (8-6-4-2)8 - 6 - 4 - 2 Back Squat Rep 8= 50-60% of 1RM Rep 2= 80-90% of 1RM -Rest [...]

6 09, 2019

Workout of the Day, 09/07/2019

By |2019-09-05T15:16:16-07:00September 6th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)Coach's choiceStrength/SkillA: Bench Press (1x3)ON A 12:00 RUNNING CLOCK... Establish 3-Rep Bench Press for Each Athlete* *Athletes can note their individual 3-Rep numbers, but the team "score" is the combined TOTAL of all three athletes, heaviest successful lift. -Rest 4:00-MetconMetcon [...]

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