10 12, 2018

Workout of the Day, 12/11/2018

By | 2018-12-09T21:00:27+00:00 December 10th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark60View Public WhiteboardWarm-upWarm-up (No Measure)6min AMRAP 10 Groiners :30 Wall Sit 1:00 Bike/ Row @ EZ Efforthttps://vimeo.com/303337510/a7e0688076Strength/SkillHang Squat Clean (1x1)15min to build to a daily maxOur Strength today is going to be heavy loading weightlifting for a moderate duration. The key here is speed and confidence. [...]

10 12, 2018

Workout of the Day, 12/11/2018

By | 2018-12-10T21:30:42+00:00 December 10th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark30View Public WhiteboardWarm-upWarm-up (No Measure)5min AMRAP 100m Jog 10 Shoulder Taps 10 Jumping Air Squats 10 Alt. Lungeshttps://vimeo.com/303336152/e62c3b7c6cMetconMetcon (4 Rounds for reps)4 SETS :45 Max Russian Kettlebell Swings -:15 Rest- :45 Max No Push-Up Burpees (Up Downs) -:15 Rest- :45 Max KB Deadlifts -Rest 1:15 Between [...]

10 12, 2018

Workout of the Day, 12/11/2018

By | 2018-12-08T18:15:32+00:00 December 10th, 2018|CrossFit|0 Comments

Spark CrossFit - Competitor TrackView Public WhiteboardMetconMetcon (No Measure)A. Conditioning 5 Rounds (80%) 800m Run 50 Weighted DU's or 75 DU's 600/450m Row B. S60 C. Bias Work: Gymnastics (80%) 3-5 sets 3-7 U/B MU 1:00 Recovery Row/ Ski -rest 1:30- 3-5 sets 20 HSPU 1:00 Recovery Row/Ski -Rest [...]

10 12, 2018

Weightlifting & Barbell for 12/11/2018

By | 2018-12-10T18:45:37+00:00 December 10th, 2018|CrossFit|0 Comments

Spark CrossFit - Weightlifting & BarbellView Public WhiteboardStrength/SkillWarm-upWhatever gets the job done!A: Snatch Balance (Work up to 73-81% of 1RM in 5 sets)Working on mechanics and positioning. Should be something you can come in and hit everytime you step into the gym.WeightliftingA: Clean + Jerk Complex ((3+1+2) x 10)3 [...]

9 12, 2018

Workout of the Day, 12/10/2018

By | 2018-12-08T16:30:27+00:00 December 9th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 30 Single Unders 5 Scap Pull-ups 3 Strict Pull-ups :10 Chin Over Bar Hold 25’ Low Butt Bear Crawl Down and Backhttps://vimeo.com/303337731/90becc3401Strength/SkillMetcon (No Measure)10:00 Practice Handstand Walking/ HoldsOur strength and skill work today is body weight gymnastics. We [...]

9 12, 2018

Workout of the Day, 12/10/2018

By | 2018-12-08T17:15:32+00:00 December 9th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark30View Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds 4 DB shoulder to overhead 6 Air Squats 8 Alt. lunges 10 Alt. should taps in plank positionhttps://vimeo.com/303336279/dbca4da922MetconMetcon (Time)5 ROUNDS FOR TIME 10 DB Hang Squat Clean & Press 20 Sit-Ups 50ft Farmers Hold Walking LungeModerate-length workout for today, 12-14 [...]

9 12, 2018

Workout of the Day, 12/10/2018

By | 2018-12-08T18:00:19+00:00 December 9th, 2018|CrossFit|0 Comments

Spark CrossFit - Competitor TrackView Public WhiteboardMetconMetcon (No Measure)A. Strength 10 sets every 2:00 3 Power Snatches + 3 Hang Squat Snatch (155/105) B. S60 85% C. Bias Work Conditioning (85%) 27-21-15-9 Cal Bike Burpees over Box -rest 5:00- 27-21-15-9 Cal Bike KB Swings (70/53)

9 12, 2018

Surge Monday

By | 2018-12-10T15:33:12+00:00 December 9th, 2018|CrossFit|0 Comments

Spark CrossFit - SurgeView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP 8 1 min bike or 200 m run 10 Leg sweeps 10 Air squats 5/5 SA DB Press 10 Alternating step-back lungesCore WorkMetcon (No Measure)3 SETS 10 Toes to pole 20 Flutter kicks 0:45 plank 1 min rest*10 min capFIT TestMetcon [...]

7 12, 2018

Workout of the Day for Saturday 12/8/18

By | 2018-12-07T19:30:26+00:00 December 7th, 2018|CrossFit|0 Comments

Spark CrossFit - Spark60View Public WhiteboardMetcon (AMRAP - Rounds and Reps)As Many Rounds as Possible in 30 minutes of: 800m Run Together 50 Cleans (115/80) 50 Shoulder to Overheads (115/80) 50 Pull ups 50 Synchro Burpee Over Bar RX+ @ 145/100 Chest to Bar Pullups *Run counts for 1 [...]

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