About Coach Will

I like CrossFit, Pizza, Traveling, Pizza, Cars, Pizza, Learning and Pizza. In that order ;)
6 12, 2018

Surge Friday

By | 2018-12-07T14:30:44+00:00 December 6th, 2018|CrossFit|0 Comments

Spark CrossFit - SurgeView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP 8 200 m run or 250 m row 10 Air Squats 8 Knee Push ups 10 KB Sumo Deadlifts 5/5 SA KB Bent Over Rows After the AMRAP, one game of rack, paper, scissors. No ties! Winner does 5 burpees, loser [...]

6 12, 2018

Workout of the Day, 12/07/2018

By | 2018-11-30T17:15:58+00:00 December 6th, 2018|CrossFit|0 Comments

Spark CrossFit - Competitor TrackView Public WhiteboardMetconMetcon (No Measure)A. STRENGTH 3 Sets 8 Front Squats -Rest as needed between sets- B. S60 C. BIAS WORK: STRENGTH E2MOM x 14 MINUTES 1 Power Snatch + 1 Hang Power Snatch + 1 OHS -Rest 5:00- E2MOM x 14 MINUTES 1 Power [...]

6 12, 2018

Workout of the Day, 12/07/2018

By | 2018-11-30T17:00:36+00:00 December 6th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark30View Public WhiteboardWarm-upWarm-up (No Measure)3 Minute Bike - increase rpm’s every minute from 50% - 80% effort Then 2 Rounds 10 Single Arm Kneeling Press each arm 10 Single Leg RDL’s each leg 10 Single Arm Bent Over Row each armMetconMetcon (AMRAP - Rounds and Reps)PARTNER [...]

6 12, 2018

Workout of the Day, 12/07/2018

By | 2018-11-30T15:45:36+00:00 December 6th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 30 Single Unders 10 Alt. DB Renegade Rows 5 Devil’s PressStrength/SkillMetcon (Weight)4 SETS 10 DB Bench Press 8 Feet Elevated Ring Rows 1:00 Side Plank each side -Rest 1:00-Our strength is moderate duration with some powerlifting and gymnastics work. [...]

5 12, 2018

Weightlifting & Barbell for 12/06/2018

By | 2018-12-06T10:16:17+00:00 December 5th, 2018|CrossFit|0 Comments

Spark CrossFit - Weightlifting & BarbellView Public WhiteboardStrength/SkillA: Push Press (3-3-3)Superset: KB/DB Z Press x 10 https://www.youtube.com/watch?v=H2JHcjVWReE Looking for only 3 total working sets here. Keep weight across sets the same (same with the Z Press). Something less than your 3RM on Push Press that looks fluid and prettyWeightliftingB: [...]

5 12, 2018

Workout of the Day, 12/06/2018

By | 2018-11-30T16:30:20+00:00 December 5th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Alt. Groiners 5 MB Push Press 10 Air Squats 5 MB ThrustersMetconMetcon (Time)FOR TIME 25-20-15-10 Cal. Bike Hanging Knee Raises Wall BallsThis is a well balanced triplet where the full body will get hit but there is a slight [...]

5 12, 2018

Workout of the Day, 12/06/2018

By | 2018-11-30T15:45:32+00:00 December 5th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark60View Public WhiteboardWarm-upMetcon (No Measure)AMRAP x 10:00 200m Row 10 DB Bent Over Row 5 Inchworms with 2 Push-ups 10 Straight Leg Sit-ups 5/5 Single Arm DB Strict PressMetconMetcon (AMRAP - Rounds and Reps)4 SETS AMRAP x 4 MINUTES 3 Power Clean (135/95) 6 T2B 9 [...]

4 12, 2018

Surge Wednesday

By | 2018-12-05T09:46:23+00:00 December 4th, 2018|CrossFit|0 Comments

Spark CrossFit - SurgeView Public WhiteboardWarm-up (No Measure)AMRAP 8 1 min bike/row 10 Alternating Lunges 10 TRX Row 10 Leg Sweeps (or Toe Touches) 5 BurpeesCore WorkMetcon (No Measure)3 SETS 20 Bicycle crunches (w/ band optional) 20 Deadbugs (hold a DB) 0:30 side plank on left 0:30 side plank [...]

4 12, 2018

Workout of the Day, 12/05/2018

By | 2018-11-30T17:15:54+00:00 December 4th, 2018|CrossFit|0 Comments

Spark CrossFit - Competitor TrackView Public WhiteboardMetconMetcon (No Measure)A. CONDITIONING 2 Sets (85%/tough) AMRAP x 10 MINUTES 8 TTB 5/5 Hang DB Power Clean to OH 14/12 Cal Row -Rest 5:00- B. S60 80% - consistent high C. BIAS WORK: STRENGTH Power Clean 5x2; 70-80%; rest :90 between sets [...]

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