Spark CrossFit – CrossFit


View Public Whiteboard

“I’d rather live with a good question than a bad answer.” – Aryeh Frimer

Class WOD

Warm-up Rope & Mountain Climbers (No Measure)

5 Rounds

20 seconds Single Unders

10 seconds rest

20 seconds of Mountain Climbers

10 seconds rest

Shoulder Prep Warm-up 1 (No Measure)

10 Arm circles Front (small to big)

10 Arm Circles Back (small to big)

10 Side to Side Arm Swings

10 Criss Cross Arm Swings per side

10 Up and Back Arm Swings

5/5/5 PVC Pass Through (5 wide, 5 medium, 5 narrow)

10 Reverse Grip Pass Through

20 Band Pull aparts

15 Scap Retractions on Bar

15 Ring Rows

15 Box or Bench Dips

10 Kips on Bar (go from small to big)

Transition & Build Up (No Measure)

Today we will have a longer transition time to allow for equipment setup and build up on all the movments. Coach will also work with novice athletes to find a varient of todays workout that is doable.


20min Everything Chipper (AMRAP – Reps)


50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring Muscle-Ups


A little bit of everything in a long duration AMRAP chipper.

Cool Down

Lower Body Cool Down (No Measure)

Couch x :60/side

Frog x :60

Forward Fold x :60

Foam Roll Hamstring & Quads x 90-120 Seconds

Competitor Extra – before or after class WOD

Snatch (Every 2-3 Minutes)




(75%/1) x 5 sets

*Barbell Deload Week. Focus on technique this week.

Clean and Jerk (Every 2-3 minutes)




(75%/1) x 5 sets

*Barbell Deload Week. Focus on technique this week.

Front Squat ((70%/5) x 3 sets)