About Coach Will

I like CrossFit, Pizza, Traveling, Pizza, Cars, Pizza, Learning and Pizza. In that order ;)
17 04, 2018

Challenge 041818

By | 2018-04-18T18:31:26+00:00 April 17th, 2018|CrossFit|0 Comments

Spark CrossFit - ChallengeView Public WhiteboardWARM: Burn Warm-Up (No Measure)Burn Warm-Up In place 1x through: :20 Tower :20 Frankenstein :20 High Knees :20 Butt Kicks :20 Mountain Climbers :20 Squats :20 Jumping Jacks :40 Arm CirclesSALLY: Metcon (No Measure)Fun with Sally!BURN: Metcon (No Measure)Tabata This! Bike Wall Sit Russian [...]

16 04, 2018

Challenge 041718

By | 2018-04-17T17:31:23+00:00 April 16th, 2018|CrossFit|0 Comments

Spark CrossFit - ChallengeView Public WhiteboardWARM: Challenge Warm 5 Min (No Measure)AMRAP 5 5 Push Ups 10 Sit Ups 15 Squats 20 Jumping JacksBURN: Metcon (No Measure):50w / :10r 3 Rounds Each Station Station 1: KBS Band Pull Back *BURN* Station 2: Goblet Squat (KB or DB) Flutter Kicks [...]

15 04, 2018

Workout of the Day for 4/21/18

By | 2018-04-15T17:03:34+00:00 April 15th, 2018|CrossFit|0 Comments

Spark CrossFit - CrossFitView Public WhiteboardWarm-upDown and Back Warm-Up (No Measure)Samson Stretch Spiderman Bear Crawl Hip Openers Side shuffle down and back High Knees Super Mario Butt Kickers Burpee Broad JumpAftermath (AMRAP - Rounds and Reps)37min Amrap In Teams of 2: 800m Run 50 Pull-Ups 75 Push-Ups 100 Air [...]

15 04, 2018

Workout of the Day for 4/20/18

By | 2018-04-15T17:03:29+00:00 April 15th, 2018|CrossFit|0 Comments

Spark CrossFit - CrossFitView Public WhiteboardWarm-upAloha (No Measure)-200m Run- Samson Stretch Alternating Side Lunge High Kicks Hip Openers Spiderman Bear Crawl Duck/Gorilla Walk High Knees Butt Kickers Super Mario Hawaiian Rock, Paper, Scissors *Athletes will play a friend or foe in One game of Rock, Paper, Scissors. Loser does [...]

15 04, 2018

Weightlifting for 4/22/18

By | 2018-04-15T16:47:37+00:00 April 15th, 2018|CrossFit|0 Comments

Spark CrossFit - Weightlifting & BarbellView Public WhiteboardWarm-upDown & Back Weightlifting (No Measure)-Row, Run, or Bike for 3min- Samson Stretch Alternating Side Lunge High Kicks Hip Openers Spiderman Bear Crawl Duck/Gorilla Walk High Knees Butt Kickers Super Mario Burpee Broad JumpJerk (15min to Build to 80%)From the rack of [...]

15 04, 2018

Weightlifting for 4/19/18

By | 2018-04-15T16:47:32+00:00 April 15th, 2018|CrossFit|0 Comments

Spark CrossFit - Weightlifting & BarbellView Public WhiteboardWarm-upDown & Back Weightlifting (No Measure)-Row, Run, or Bike for 3min- Samson Stretch Alternating Side Lunge High Kicks Hip Openers Spiderman Bear Crawl Duck/Gorilla Walk High Knees Butt Kickers Super Mario Burpee Broad JumpSnatch Every 45 SecondsEvery 45 Seconds for 12 sets [...]

15 04, 2018

Workout of the Day for 4/19/2018

By | 2018-04-15T16:32:05+00:00 April 15th, 2018|CrossFit|0 Comments

Spark CrossFit - CrossFitView Public WhiteboardWarm-upWarm Up Run (No Measure)6min of Running at easy paceTour De Spark Stage 2 (AMRAP - Reps)30min AMRAP In Teams of 2 20/15 Cals Assault Bike Alternate partners after hitting designated calsIf out of bikes, team of 3 or rowing

15 04, 2018

Workout of the Day for 4/18/18

By | 2018-04-15T16:31:59+00:00 April 15th, 2018|CrossFit|0 Comments

Spark CrossFit - CrossFitView Public WhiteboardWarm-upDown and Back Warm-Up (No Measure)Samson Stretch Spiderman Bear Crawl Hip Openers Side shuffle down and back High Knees Super Mario Butt Kickers Burpee Broad JumpHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsHelen Warm Up (No [...]

15 04, 2018

Workout of the Day for 4/17/18

By | 2018-04-15T16:17:21+00:00 April 15th, 2018|CrossFit|0 Comments

Spark CrossFit - CrossFitView Public WhiteboardWarm-upMusical Wallballs (No Measure)Back Squat (4x5)Every 3min for 4 sets 5 reps. 2 Second pause in the bottom of each rep, no bouncing out of the bottom.Tommy Buns (AMRAP - Reps)12min Alternating Emom Max WallBall Reps 30 Sec on 30 Sec off Max Row [...]

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