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 [...]

7 11, 2019

Workout of the Day, 11/08/2019

By |2019-11-07T19:16:38-07:00November 7th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds (increasing progressions) 10 Calorie Row (increasing effort every round) 10 Air Squats - Jump Squats - MB Front Squats 10 Banded Pull Aparts - Underhand pull aparts - Overhead pull aparts 5 Ring Rows -Scap Pull Ups - [...]

6 11, 2019

Workout of the Day, 11/07/2019

By |2019-11-04T16:30:45-07:00November 6th, 2019|CrossFit|0 Comments

Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)2:00 EZ Warm-up on the Bike… Into… 2-3 ROUNDS: - 5 KB Deadlifts - 7 Jumping Air Squats - 9 Jumping Jacks - :30 Plank HoldMetconMetcon (AMRAP - Rounds)AMRAP x 6 MINUTES 6 Cal. Bike 6 KB SDHP 6 Sit-Ups -Rest [...]

6 11, 2019

Workout of the Day, 11/07/2019

By |2019-11-04T16:31:17-07:00November 6th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (10:00 CAP) 8 Cal Row 65% – 75% – 85% 8 Ring Rows – Scap Pull-ups – Pull-ups 8 Push-ups – HR Push-ups – Burpees 8 Slam Ball Deadlift – Slam Ball G2OH – Slam Balls 8 Alt. [...]

6 11, 2019

Workout of the Day, 11/07/2019

By |2019-11-04T16:31:13-07:00November 6th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVEView Public WhiteboardWarm-upWarm-up (No Measure)Coach's Choice!MetconMetcon (No Measure)3 ROUNDS 1:30 STATIONS :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Push-ups :30 KB Deadlifts STATION 2 1:00 Reverse Lunges :30 KB Swings STATION 3 1:00 Bike :30 Burpees over KB STATION 4 1:00 Single [...]

6 11, 2019

LIFT for 11/07/2019

By |2019-11-06T15:00:00-07:00November 6th, 2019|CrossFit|0 Comments

Spark CrossFit - LIFTView Public WhiteboardWeightliftingSnatch (Heavy Single for the Day)Clean and Jerk (Heavy Single for the Day)Strength WorkFront Squat (Heavy Single for the Day)In 5 sets or lessStrength Accessory & CoreMetcon (Weight)3 Sets Banded Tricep Extension x 20/20 Russian Twist x 20 Sled Drag x AllyWay

5 11, 2019

Workout of the Day, 11/06/2019

By |2019-11-04T16:31:31-07:00November 5th, 2019|CrossFit|0 Comments

Spark CrossFit - BUILDView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6:00 5/5 Leg Swings 5 Push ups into Inchworm 10 Birddogs 10 Straight leg sit-upsStrength/SkillA: Metcon (No Measure)4 SETS 8 Tire Flips 8 Strict Toes to Bar (or toes to hips) -Rest 1:30-B: Metcon (Weight)3 SETS 10 Clapping Push-Ups :45s [...]

5 11, 2019

Workout of the Day, 11/06/2019

By |2019-11-04T16:30:37-07:00November 5th, 2019|CrossFit|0 Comments

Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 100m Run 10 DB Strict Press – 10 DB Push Press 10 Alt. Step-Overs – 5 Box Jump OversMetconMetcon (Weight)EMOM x 18 MINUTES MIN 1 - 100m Run MIN 2 - 15 DB Push Press MIN 3 - 10 [...]

5 11, 2019

Workout of the Day, 11/06/2019

By |2019-11-04T16:30:53-07:00November 5th, 2019|CrossFit|0 Comments

Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7 Ring Rows 7 Plate G2OH 15 Plate HopsStrength/SkillMetcon (No Measure)ON A 8:00 RUNNING CLOCK... Practice Footwork on Rope Climb* *Practice either in full climbs or seated on boxRope [...]

5 11, 2019

Workout of the Day, 11/06/2019

By |2019-11-04T16:31:08-07:00November 5th, 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)1 ROUND 4:00 STATIONS 1:00 [...]

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