Spark CrossFit – CrossFit


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“Success does not consist in never making blunders, but in never making the same one a second time.” – Josh Billings

Class WOD

Joint Prep Warm up (No Measure)

10 x each

-Neck right & left

-Neck up & down

-Neck crescent

-forward shoulder rolls

-backward shoulder rolls

-arm circles forward (getting bigger)

-arm circles backward (getting bigger)

-crossbody hugs

-trunk twist

-hip circles

-knee circles

-ankle circles

-leg swings forward and back

-leg swings side to side

-air squats

Push Jerk Progression (No Measure)

1. Jump and Land (hands only)

2. Jump and Land with thumbs (hands only)

3. Jump-Punch-Land (hands only)

4. Push Jerk (w/ PVC)


CLASS: Jerk (10 Minutes to build up to heavy single)

Just a quick build up to a heavy single, not a max day, the goal today is consistancy and hitting all our attempts. Save the max for another day.

CLASS: “The Good Life” (Time)

Advanced (RX+)

3 Rounds:

30/21 Calorie Assault Bike

15 Burpee Box Jump Overs (24/20)


3 Rounds:

500/400 Meter Row

12 Burpees

21 Box Jumps (24/20)


Row 300/200

12 Burpees

21 Plate Jumps


Overarching goal today is to always be moving. To accomplish this, have athletes go slightly slower than they would if they were rowing a 2k for time.

Cool Down

3 Way banded Shoulder Cool Down (No Measure)

45 second for each arm for each position:

Lat Stretch

Front Rack Stretch

Cross-body Stretch

If time permits class with finish with rolling out glutes and lower back, if not, do this on your own after class today.

Competitor Extra – before or after class WOD

EXTRA: Clean and Jerk







EXTRA: Clean Pull ((110%/2)4)

EXTRA: Front Squat ((85%/4)5)