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23 09, 2018

Workout

By | 2018-09-22T18:30:48+00:00 September 23rd, 2018|CrossFit|0 Comments

Spark CrossFit - Spark30View Public WhiteboardA: Warm-up (No Measure)2:00 EZ Pace on Bike...followed by 15 air squats for quality. Immediately into 3 reps at each 'stage' of a Man Maker. 1. DB Push Up 2. 3/3 DB row 3. DB plank to DB ground to OH *Take short break [...]

23 09, 2018

Workout

By | 2018-09-22T17:15:37+00:00 September 23rd, 2018|CrossFit|0 Comments

Spark CrossFit - Competitor TrackView Public WhiteboardA: Metcon (8 Rounds for time)CONDITIONING8 Sets (80%) 14 Cal bike 14 Cal Row 200m run -Rest 1:00-B: Metcon (No Measure)NC6080% effortC: Metcon (No Measure)BIAS WORKSTREGTH SA DB Bench press; 8/8x3; (21X1); rest 90 sec Bent Over Rows; (21X1); rest 90 secD: Metcon [...]

23 09, 2018

Workout of the Day for 9/24/18

By | 2018-09-22T16:00:34+00:00 September 23rd, 2018|CrossFit|0 Comments

Spark CrossFit - Spark60View Public WhiteboardWarm-upWarm-up (No Measure)2 Quick Rounds : 200m jog 10/10 alt lunges 10 burpees 10 barbell pressesStrength WorkPush Press (Build to Mod-heavy 5 reps (On a 15:00 clock))*stay below 5RM and below "heavy". Bar should move fast and smooth.Pushing Nancy (Time)5 Rounds for time: 400m [...]

22 09, 2018

Barbell Church for 9/23/18

By | 2018-09-19T19:45:40+00:00 September 22nd, 2018|CrossFit|0 Comments

Spark CrossFit - Weightlifting & BarbellView Public WhiteboardWarm-up2 minutes of monostructural movement Down & Backs for WL Snatch Warm-up (see below)A: Snatch Warm up Progression (No Measure)Coach will start by discussing and demoing the setup position, then 5 reps of each movement: -First pull: mid shin to knee -Second [...]

21 09, 2018

Workout of the Day for Saturday 9/22/2018

By | 2018-09-16T19:00:44+00:00 September 21st, 2018|CrossFit|0 Comments

Spark CrossFit - Spark60View Public WhiteboardDown and Back Warm-Up (No Measure)Bike/ Row for 3 Minutes Samson Stretch Spiderman Bear Crawl Hip Openers Side shuffle down and back High Knees Super Mario Butt Kickers Burpee Broad Jump...then Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict [...]

20 09, 2018

Spark60

By | 2018-09-16T17:16:42+00:00 September 20th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark60View 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 [...]

20 09, 2018

Spark30

By | 2018-09-14T14:45:46+00:00 September 20th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark30View Public WhiteboardWarm-up (No Measure)EMOM 6 Minutes 1-Row 2-12 Lunges +12 Push upsMetcon (Time)WORKOUT I. 2 ROUNDS FOR TIME 500m Row 30 Air Squats -Rest 2:00 After Part I- II. 2 ROUNDS FOR TIME 20 Calorie Row 15 DB Strict Press

20 09, 2018

Competitor Track

By | 2018-09-14T14:30:43+00:00 September 20th, 2018|CrossFit|0 Comments

Spark CrossFit - Competitor TrackView Public WhiteboardMetcon (No Measure)A. CONDITIONING 8 Sets (80%/same pace each set) 15/10 Cal Bike 15 Burpees Over Bar -Rest 1:30- B. Spark60 80% effort. C. BIAS WORK: STRENGTH 3 Sets 100’ Front Rack Yoke Carry (tough) 10 Good Mornings (moderate) 100’ OH DBL KB [...]

19 09, 2018

Spark60

By | 2018-09-16T17:16:23+00:00 September 19th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark60View Public WhiteboardWarm-up (No Measure)AMRAP 10 MINUTES 7 Calorie Bike 7 Burpees 7 Ring Rows 7 Broad Jumps 1 Wall WalkMetcon (No Measure)Functional Bodybuilding Session 4 Sets Not For Time: 8 Alternating Box Step Up (1 KB Suitcase + 1 KB Overhead or Front Rack) - [...]

19 09, 2018

Spark30

By | 2018-09-14T14:45:43+00:00 September 19th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark30View Public WhiteboardWarm-up (No Measure)AMRAP 6 Minutes 6 DB Strict Press 6 KB Deadlift 6/6 Step up each legMetcon (AMRAP - Rounds and Reps)WORKOUT AMRAP x 12 MINUTES 12 Push-ups 24 Russian KB Swings 12 Box Jumps FINISHER (if time allows) 3 SETS :30 Russian Twists [...]

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