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19 02, 2018

Challenge 022018

By | February 19th, 2018|CrossFit|0 Comments

Spark CrossFit - ChallengeView Public WhiteboardWARM: Spark Warm-up (No Measure)25 ft high knees 25 ft butt kickers 25 ft toe touch 25 ft sampson 25 ft solders 25 ft side lunge 25 ft bear crawl 25 ft crab walkPUMP: Metcon (No Measure)Athletes will break out into equal groups at [...]

18 02, 2018

Challenge 021918

By | February 18th, 2018|CrossFit|0 Comments

Spark CrossFit - ChallengeView Public WhiteboardWARM: Spark Warm-up (No Measure)25 ft high knees 25 ft butt kickers 25 ft toe touch 25 ft sampson 25 ft solders 25 ft side lunge 25 ft bear crawl 25 ft crab walkPUMP: Metcon (No Measure)3 Rounds at Each Station :50 on each [...]

18 02, 2018

Surge Fitness

By | February 18th, 2018|CrossFit|0 Comments

Spark CrossFit - Surge BootcampView Public WhiteboardMetcon (AMRAP - Reps)Warm Up: With KBs WOD: $ Buy in $ - 600 Mtr run TABATA Sammich - doubled time, alternating 2 movements: KB Swings / Thrusters Box Jumps / Push- Ups Ab Mats / DUs $ Cash out $ 600 Mtr [...]

18 02, 2018

Weightlifting for 2/25/18

By | February 18th, 2018|CrossFit|0 Comments

Spark CrossFit - Weightlifting & BarbellView Public WhiteboardDown & 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 JumpBack Squat (5x3)Between 70-80% No MissesBurgener Warm-up (No Measure)BURGENER [...]

18 02, 2018

Workout of the Day for 2/23/18

By | February 18th, 2018|CrossFit|0 Comments

Spark CrossFit - CrossFitView Public WhiteboardAloha (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 [...]

18 02, 2018

Weightlifting for 2/22/18

By | February 18th, 2018|CrossFit|0 Comments

Spark CrossFit - Weightlifting & BarbellView Public WhiteboardDown & 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 JumpBench Press (5x3)5 sets of 3 at 70-80% *Everyone [...]

18 02, 2018

Workout of the Day for 2/22/18

By | February 18th, 2018|CrossFit|0 Comments

Spark CrossFit - CrossFitView Public WhiteboardWarm-upMusical Wallballs (No Measure) ()CLASS: Drago (Time)30-25-20-15-10: Russian Kettlebell Swings (70/53) AbMat Sit-ups 200M Run after each RoundDrago Warm Up (No Measure)KB: 5 of Each at a light weight KB DL Hip pop Russian Swing Grab Weight using for workout and repeat Sit Up: [...]

18 02, 2018

Workout of the Day for 2/21/18

By | February 18th, 2018|CrossFit|0 Comments

Spark CrossFit - CrossFitView Public WhiteboardWarm-upPartner Rowling Warm-Up (No Measure)600 meters split between two partners. 3 rounds each on the rower, looking to land exactly on 100 meter. There will be a penalty for the partner who gets off the rower for every meter they are under or over [...]

18 02, 2018

Workout of the Day for 2/20/18

By | February 18th, 2018|CrossFit|0 Comments

Spark CrossFit - CrossFitView Public WhiteboardWarm-upAMRAP Warm-Up (No Measure)200m Run then: 3mins 15 Air Squat 10 Push Up 15 Hollow RockCLASS: Bar Hopping (AMRAP - Rounds and Reps)AMRAP 15: 15 Hang Power Cleans (95/65) 200m Run 15 Chest to Bar Pull-ups 60 Double UndersThe Run counts as 1 rep. [...]

18 02, 2018

Workout of the Day for 2/19/18

By | February 18th, 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 JumpDeadlift Warm-up w/ Progression (No Measure)Deadlift Progression *5-7 reps at each piece of the progression -setup -mid-shin to knee [...]

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