20 08, 2019

Workout of the Day, 08/21/2019

By |2019-08-21T16:40:32-07:00August 20th, 2019|CrossFit|0 Comments

Spark CrossFit - BUILDView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds: 30 JJ's 10 Banded Pull Aparts 8 Scorpions 4 Push Up into Down DogStrength/SkillA: DB Bench Press (5x8)DB Bench Press (2111) 5x 8 - Rest 1:30 b/t sets-B: Metcon (Time)3 SETS 8 Ring Face Pulls 12 DB Prone Rows -Rest [...]

20 08, 2019

Workout of the Day, 08/21/2019

By |2019-08-21T16:23:01-07:00August 20th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS FOR QUALITY 10 Air Squats (with a :01 pause in the hole) 5/5 Cossack Squats w/ PVC 5/5 Single Leg Glute Bridges (:02 sec pause at the top) 100m Light JogStrength/SkillBack Squat (1x10 )Week 1 of 8 week [...]

20 08, 2019

Workout of the Day, 08/21/2019

By |2019-08-21T16:28:02-07:00August 20th, 2019|CrossFit|0 Comments

Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)Find a partner and perform… 2 ROUNDS EACH P1: 10 Hollow Rocks + 8 Single Arm DB Deadlift (inside or outside the feet) + 6 Single Arm DB Strict Press P2: Alternating Step-Ups – Box JumpsMetconMetcon (AMRAP - Rounds and Reps)AMRAP [...]

20 08, 2019

Workout of the Day, 08/21/2019

By |2019-08-21T16:25:32-07:00August 20th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVEView Public WhiteboardWarm-upMOVE Warm up 7 (No Measure)2 Rounds – Tabata style Rest 10 seconds after each :20 Jog in place :20 Jumping Jacks :20 High Kicks :20 Samson Lunges :20 Groiners :20 Bird dogs :20 Knee push-ups :20 Up-downsMetconMetcon (No Measure)3 ROUNDS 1:30 STATIONS :30 [...]

19 08, 2019

Workout of the Day, 08/20/2019

By |2019-08-15T19:30:39-07:00August 19th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 200m Row 5/5 SA DB bent over row 5 Up-Downs 10 Alt. V-Ups 5 Kip SwingsStrength/SkillSupinated Pull Up Hold (5x3 (1x33))Stick to the tempo! :03s Isometric hold at top of bar, :03s eccentric or negative control down from [...]

19 08, 2019

Workout of the Day, 08/20/2019

By |2019-08-16T10:45:33-07:00August 19th, 2019|CrossFit|0 Comments

Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)25ft line drills of the following …. High Knees Butt kickers Walk on toes Walk on heels Walk on outside of the feet Walk on the inside of the feet High kicksMetconMetcon (Time)FOR TIME 100m Run -Rest 1:00- 200m Run -Rest [...]

19 08, 2019

LIFT for 08/20/2019

By |2019-08-19T22:04:09-07:00August 19th, 2019|CrossFit|0 Comments

Spark CrossFit - LIFTWeek 2, Day 2View Public WhiteboardWarm-upBarbell Warmup (No Measure)5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Thrusters (completed with empty barbell)Skill/Practice for QualityMuscle Snatch (3 x 5

17 08, 2019

LIFT for 08/18/2019

By |2019-08-15T13:00:18-07:00August 17th, 2019|CrossFit|0 Comments

Spark CrossFit - LIFTWeek 2, Day 1View Public WhiteboardWarm-upSnatch Warmup w/ Joint Prep (No Measure)GENERAL WARM-UP (0:00-7:00) 1) Joint Prep Routine SKILL AND INSTRUCTION (7:00-12:00) 2) Snatch Progression 3-5 reps at each piece of the progression as class -Setup to knee -knee to power position -power position dip and [...]

16 08, 2019

Workout of the Day, 08/17/2019

By |2019-08-15T14:15:29-07:00August 16th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)Coaches choice!MetconMetcon (Time)Partner Workout Saturday... 3 ROUNDS FOR TIME: 400m Run 60 Pull-ups 60 Double DB Push Press (35, 20) 60 Double DB Front Rack Walking Lunges (35, 20) 200 Double Unders -30:00 Time Cap- Rx+= C2B PU, Single Arm [...]

15 08, 2019

Workout of the Day, 08/16/2019

By |2019-08-10T11:15:33-07:00August 15th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Jumping Squats 5 Up-Downs 5 Hanging Knee Raises 10 Groiners 20 Mtn Climbers -then- 2 ROUNDS* 5 Inch Worms 5 Hang Muscle Snatch 5 Behind the Neck Snatch Press 5 OHS 10 Alt Cossack Squat (back rack [...]

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