About Coach Will

I like CrossFit, Pizza, Traveling, Pizza, Cars, Pizza, Learning and Pizza. In that order ;)
18 11, 2018

Workout of the Day, 11/19/2018

By | 2018-11-18T20:15:38+00:00 November 18th, 2018|CrossFit|0 Comments

Spark CrossFit - Competitor TrackView Public WhiteboardMetconMetcon (No Measure)A. Conditioning 5 sets (85%) 3 Round 5 Muscle Ups 7 Thrusters (135/95) -rest 2 mins- B. S60 @70% C. Bias Work Strength 5 Sets 1 Jerk Dip (1s pause at dip) +3 Split Jerk: Moderate weight, rest 2 min BT [...]

18 11, 2018

Workout of the Day, 11/19/2018

By | 2018-11-18T20:15:33+00:00 November 18th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark30View Public WhiteboardWarm-upWarm-up (No Measure)3 Sets for Quality 1:00 Plank *Athletes can change plank positions if they like (i.e. right side, then left side) 10 Split Squats/leg 5 Tempo Push-Ups :30 Row (increase effort every round)MetconMetcon (4 Rounds for time)4 SETS 20 MB Front Squats 10 [...]

18 11, 2018

Workout of the Day, 11/19/2018

By | 2018-11-18T20:04:40+00:00 November 18th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark60View Public WhiteboardWarm-upWarm-up (No Measure)WARM-UP 4 ROUNDS 10 Step Back Lunges Right Leg 5 Good Mornings w/plate 10 Step Back Lunges Left Leg 5 Inch WormsStrength/SkillDeadlift (6x3)The strength session is high in volume considering the warm-up sets. The weight should be heavy but we don’t want [...]

17 11, 2018

Weightlifting & Barbell for 11/18/2018

By | 2018-11-17T22:30:39+00:00 November 17th, 2018|CrossFit|0 Comments

Spark CrossFit - Weightlifting & BarbellView Public WhiteboardStrength/SkillA: Push Press (5 x 2 @ 70-75% of 1RM)B: Jerk (Heavy Single)Pause @ top for 3-5 secondsWeightliftingC: Clean Complex ((1+1+1+1) x 5)Clean Pull + Power Clean + Clean Pull + CleanStrength WorkD: Snatch Deadlift (4 x 3 @ 95%+ of 1RM [...]

16 11, 2018

Workout of the Day 11/17/18

By | 2018-11-12T19:00:59+00:00 November 16th, 2018|CrossFit|0 Comments

Announcements5️⃣ Week 5 of #SparkFinal30‼️ 👉 Make your IG story with both tags 👉 Get your classes scheduled on Wodify 👉 Make sure you’re signed in to class!Spark CrossFit - Spark60View Public WhiteboardWarm-up (No Measure)Today's workout will be at Papago Park! Groups at 9am & 10am (subject to change) [...]

15 11, 2018

Surge 11/16/18

By | 2018-11-16T18:02:06+00:00 November 15th, 2018|CrossFit|0 Comments

Announcements5️⃣ Week 5 of #SparkFinal30‼️ 👉 Make your IG story with both tags 👉 Get your classes scheduled on Wodify 👉 Make sure you’re signed in to class!Spark CrossFit - SurgeView Public WhiteboardWarm-upWarm-up (No Measure)3 rounds for quality: 10/8 cal row 10 jumping jacks 14 mountain climbers 10 Alt [...]

15 11, 2018

Workout of the Day, 11/16/2018

By | 2018-11-08T18:17:56+00:00 November 15th, 2018|CrossFit|0 Comments

Announcements5️⃣ Week 5 of #SparkFinal30‼️ 👉 Make your IG story with both tags 👉 Get your classes scheduled on Wodify 👉 Make sure you’re signed in to class!Spark CrossFit - Competitor TrackView Public WhiteboardMetconMetcon (No Measure)A. Strength 8 Sets Every :90s 2 TNG Power Snatches+ 2 TNG Squat Snatches [...]

15 11, 2018

Workout of the Day, 11/16/2018

By | 2018-11-08T17:49:58+00:00 November 15th, 2018|CrossFit|0 Comments

Announcements5️⃣ Week 5 of #SparkFinal30‼️ 👉 Make your IG story with both tags 👉 Get your classes scheduled on Wodify 👉 Make sure you’re signed in to class!Spark CrossFit - Spark30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 50m Jog + 50m Skip 10 Air Squats 8 DB Seesaw Press (Db’s [...]

15 11, 2018

Workout of the Day, 11/16/2018

By | 2018-11-12T23:15:55+00:00 November 15th, 2018|CrossFit|0 Comments

Announcements5️⃣ Week 5 of #SparkFinal30‼️ 👉 Make your IG story with both tags 👉 Get your classes scheduled on Wodify 👉 Make sure you’re signed in to class!Spark CrossFit - Spark60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 10 5 Dual KB Clean 5/5 Filly Z Press (seated is ok) 20 [...]

14 11, 2018

Weightlifting & Barbell 11/15/2018

By | 2018-11-15T10:45:26+00:00 November 14th, 2018|CrossFit|0 Comments

Announcements5️⃣ Week 5 of #SparkFinal30‼️ 👉 Make your IG story with both tags 👉 Get your classes scheduled on Wodify 👉 Make sure you’re signed in to class!Spark CrossFit - Weightlifting & BarbellView Public WhiteboardWeightliftingA: Snatch Complex ((1+1) x 3)Hang Snatch + Power Snatch Build to 70-80% of your [...]

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