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10 12, 2017

121117

By | December 10th, 2017|CrossFit|0 Comments

Spark CrossFit - ChallengeMetcon (AMRAP - Rounds and Reps)25 min AMRAP With a partner - Partner A works while Partner B runs. When runner returns, athletes switch. Partner B picks up wherever Partner  A left off. 200m Run 10 KBS 10 Straight Leg KB DL 5 Burpees

10 12, 2017

Workout of the Day for Monday 12/11/2017

By | December 10th, 2017|CrossFit|0 Comments

Spark CrossFit - CrossFitJoint Prep Warm up (No Measure)https://youtu.be/Pz-4-iHX2TY 10 x each -Neck right & left -Neck up & down -Neck crescent -forward shoulder rolls -backward shoulder rolls -arm circles forward (getting bigger) -arm circles backward (getting bigger) -crossbody hugs -trunk twist -hip circles -knee circles -ankle circles -leg [...]

9 12, 2017

Weightlifting – 121017

By | December 9th, 2017|CrossFit|0 Comments

Spark CrossFit - Weightlifting & BarbellWarm Up and Skill- Jump Rope (Tabata, alternating singles and doubles if ya got 'em) - Joint Prep (Line drills, dynamic mobility, etc) - Barbell Warm-up ProgressionsSkillToday’s the day! Time to go heavy if you’re feeling good, otherwise use today to continue working on [...]

8 12, 2017

Workout of the Day for Saturday 12/9/2017

By | December 8th, 2017|CrossFit|0 Comments

Spark CrossFit - CrossFitLine Drill Warm Up (No Measure)200 Meter Run then Line Drills: Quad Stretch Knee to Chest Solder Kicks Knuckle Drags Side Lunge Walking Samson Walking Spidermans Inch worms Toe Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance"Adderall" [...]

7 12, 2017

Challenge 12817

By | December 7th, 2017|CrossFit|0 Comments

Spark CrossFit - ChallengeSpark Warm-up (No Measure)Run 400m -then- 25 ft high knees 25 ft butt kickers 25 ft spiderman 25 ft solders 50 ft side shuffle 50 ft carioca -then- 2 rounds: 5 burpees 7 air squats 9 ring rowsMetcon (AMRAP - Rounds and Reps)Teach the Alt. DB [...]

7 12, 2017

Surge Fit

By | December 7th, 2017|CrossFit|0 Comments

Spark CrossFit - Surge BootcampMetcon (AMRAP - Rounds)FGB 3, 5 min Rounds Each movement done for 1 Min Row KB Swings Jumping Pull Ups Goblet Squats Box Jumps 1 Min rest bonus Round (20 reps of each for time) Alternating Pikes (abs - right hand to left foot, etc.) [...]

7 12, 2017

Workout of the Day for Friday 12/8/2017

By | December 7th, 2017|CrossFit|0 Comments

Spark CrossFit - CrossFitJogging Active Stretching Warmup (No Measure)Form a ring around the perimeter of the gym and have athletes runnings laps at an easy pace around the perimeter. Alternating Between :20 Seconds Active Stretching and :20 Seconds Light Jogging. Go through the list twice. High Knees Butt Kickers [...]

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