Workout of the Day for Thursday 4/13/2017

Spark CrossFit – CrossFitView Public WhiteboardWarm Up and SkillGENERAL WARM-UP (0:00-15:00) 1) Joint Prep Routine 2) 2 Rounds 10 Air Squat 10 Single leg hops/side 15 Band Good Mornings 15 Band Pull Aparts SKILL AND INSTRUCTION (15:00-22:00) -Power Snatch...

Surge it up

Spark CrossFit – Surge BootcampView Public WhiteboardMetcon (AMRAP – Rounds)Buy in: 800 Mtr row 20 Min AMRAP 10 DB Thrusters 8 Ring/Barbell Rows 6 Push-ups 4 V-ups Cash out: 100 double unders for time

Workout of the Day for Wednesday 4/12/2017

Spark CrossFit – CrossFitView Public WhiteboardWarm-upJump Rope Warm-up 1) Tabata Jump Rope Drill Set #1- 8 intervals. 1- Singles 2- Side to Side bunny hop 3- Alternating legs 4- In and out 5- High knee 6- Butt Kickers 7- Double Under 8- Double Under or Triple...

Competitor Track for 4/11/2017

Spark CrossFit – CompetitorView Public WhiteboardStrength WorkToday’s competitor work is AFTER the class metconDeadlift (Every 2 Min for 5 sets: 6 rep @ 2-3 Inch deficit )Do not max out on this, leave 2 reps in the tank each set.Strength Accessory &...

Workout of the Day for Tuesday 4/11/2017

Spark CrossFit – CrossFitView Public WhiteboardWarm-up(0:00-12:00)Warm-up (No Measure)SHOULDER WARM-UP 1) Jump Rope for 2 minutes 2) Shoulder Prep Warm-up 1 10 Arm circles Front (start small and build to 10 full ROM) 10 Arm Circles Back (start small and build to...