SparkFit | Fitness, CrossFit & HIIT in Phoenix, Arizona

[...] and then . . . Complete as many rounds and reps as possible in 4 Minutes of: 5 Burpees 5 Thrusters (95/65 lbs) Rest exactly 4 minutes, [...]

[...] ) A) Every two minutes, for 12 minutes (6 sets of): 8 box jumps w/ step down B) Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead 10 Russian Kettlebell Swings 200m [...]

[...] (AMRAP – Rounds and Reps) In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 [...]

[...] , for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep @ 101-105% Conditioning Complete as many rounds and reps as possible in 6 minutes of: 6 Power Cleans (165/115 lbs) 12 Hand-Release Push-Ups [...]

[...] 25 Kettlebell Swings (70/53) CrossFit Basics Workout of the Day A. Five sets of: Deadlift x 6-8 reps Rest 30 seconds Kettlebell Swings x 15 reps Rest 30 seconds Push-Up x 10-15 reps Rest 30 seconds B. [...]

[...] Workout of the Day of Monday 11/3/14 CrossFit Strength/Skill Deadlift x 15 reps Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps Rest 15-20 seconds [...]

[...] of: 25 Wall Ball Shots 400 Meter Run CrossFit Basics A. Five sets of: Kettlebell Swings x 20-25 reps Rest 45 seconds Box Jumps x 15-20 reps Rest 45 seconds B. With one partner working at a time, [...]

[...] , in that order within one hour. CrossFit Basics A. Four sets of: Barbell Push Press x 6-8 reps Rest 45-60 seconds Rear Rack Lunge x 6-8 reps Rest 45-60 seconds B. Two sets for max reps/calories: 2 [...]

[...] , increase weight each set with good form B. Two sets for max reps of: Wall Ball Shots x 60 seconds Rest 60 seconds Kettlebell Swings x 60 seconds Rest 60 seconds Ring Rows x 60 seconds Rest 60 [...]

[...] to Bar x 10-15 reps Rest 90 seconds Conditioning Three sets for max reps of: Pull-Ups x 60 seconds Rest 30 seconds 95/65 lbs Thrusters x 60 seconds Rest 30 seconds Double Unders x 60 seconds Rest 30 [...]

[...] two) Metcon (AMRAP – Reps) Three sets for max reps/calories: 60 seconds Row for calories 30 seconds Rest 60 seconds Kettlebell Swings (53/35) 30 seconds Rest 60 seconds Renegade Rows (2 x 45/30) 30 [...]

[...] 10/8/14 Strength Four sets of: Push Press x 2-4 reps Rest 60 seconds Plank from Rings x 60-90 seconds Rest 60 seconds Conditioning Five sets against a 60 second running clock of: 10 Heavy Kettlebell [...]

CrossFit Black Storm – CrossFit test test A): Snatch Balance (1 rep, Every other minute for 12 minutes (6 sets)) B): Metcon (AMRAP – Rounds and [...]

CrossFit Black Storm – CrossFit “If you’re too busy learning the tricks of the trade, you may never learn the trade.” — John Wooden A1): B [...]

Announcements Check in on Facebook at the box today and get a free Kill Cliff or FitAid. Must show FB wall to coach, limit one per week. CrossFit Bl [...]

CrossFit Black Storm – CrossFit Basics A): Push Press (5 sets of 3 reps) *add weight only as proper movement allows B): Metcon (AMRAP – Rounds [...]

[...] up for spotting! Conditioning In teams of two, alternate to complete 5 sets each of: 20 Kettlebell Swings (24/32 kg) 20 Hand-Release Push-Ups CrossFit Basics A) Four Sets of: Plank from Elbows x 45- [...]

[...] Saturday TEAM WOD!! In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (53/35) 400 Meter Run* 100 Barbell Thrusters (65/45 lbs) 400 Meter Run 80 Burpees 400 Meter [...]

[...] ) Rest 2-3 minutes Conditioning Three sets for times of: 250 Meter Row 20 Wall Ball Shots 20 Kettlebell Swings (70/53) Rest 3 minutes [...]

[...] 1-2 minutes between sets Conditioning Three sets for times of: 100 Double-Unders 30 Kettlebell Swings 20 Box Jumps *Rest 2 minutes CrossFit Basics (Fitness) Strength/Skill Four sets of: [...]

[...] Max Reps OR Pull-Ups x 3-5 reps @ 51X1 Rest 60 seconds Conditioning For time: 50/30 Push-Ups 250 Meter Run 30 Russian Kettlebell Swings (70/53) 250 Meter Run 50/30 Push-Ups 250 Meter Run 30 Russian [...]

[...] reps Rest 90 seconds Conditioning For time: 15 Hang Power Cleans (135/95 lbs) 15 Ring Dips 400 Meter Run 12 Hang Power Cleans 12 Ring Dips 400 Meter Run 9 Hang Power Cleans 9 Ring Dips 400 Meter Run [...]

[...] sets Conditioning Three rounds for time of: Handstand Push-Ups x 10 reps Pull-Ups x 20 reps 250 Meter Run [...]

[...] Four rounds for time of: 14 Alternating Dumbbell Snatch (45/30 lbs) 14 Toes to Bar 400 Meter Run (20:00 time cap) BONUS WORK *on own time after workout, skip cool down and stretch after this [...]

[...] minutes, 2 sets of:) 1 rep @ 101-105%, set a new or current 1 rep max!!! B): Metcon (Time) 50 Wall Ball Shots (20/14 lbs) 25 Toes to Bar 40 Wall Ball Shots 20 Toes to Bar 30 Wall Ball Shots 15 Toes to [...]

[...] Kelly” In teams of two: 30 minute AMRAP of: 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14) *Team members will alternate tasks, with only one member working at any one time. [...]

[...] ) Rest 60 seconds Three minutes of Burpee Box Jump-Overs Rest 60 seconds Three minutes of Wall Ball Shots Note reps achieved for each of the three elements. For box jump-overs and wall ball shots, [...]

[...] x 3-5 reps Rest 60 seconds B. Four rounds for time of: 10 Toes to Bar 15 Box Jumps (24/20) 20 Wall Ball Shots (20/14 @ 10′/8′) [...]

[...] Pull-Ups x 10-15 reps (or practice kipping pull-up) Rest 3 minutes Conditioning Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters [...]

[...] reps Rest 45 seconds Dumbbell Push Press x 8-10 reps Rest 45 seconds Conditioning Four sets for max reps of push press Against a 2-minute running clock, complete: Row 300 Meters Barbell Push Press * [...]

[...] -minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups: Row 500 Meters 10/6 Dynamic Push Ups (on to 45/35 competition plates) Pull-Ups x [...]

[...] , Every two minutes, for 4 minutes- 2 sets) @75-80%. Report weight of successful set of 10, or max reps and weight said set. B): Metcon (AMRAP – Rounds and Reps) In teams of two, alternate sets to [...]

[...] and do Yoga at 7pm. If you choose to rest today, try to make Yoga for recover purposes. CrossFit Basics: A. Four sets of: Front Squat x 6-8 reps @ 3011 Rest 60 seconds Double-Under Practice x [...]

[...] .” -Bobby Unser Workout of the Day Rest Day Attend Yoga and get centered in body and mind! CrossFit Basics A. Four sets of: Dumbbell Walking Lunges x 20 steps Rest 45 seconds Plank Hold x 45 seconds [...]

[...] CrossFit Black Storm – CrossFit Basics This workout is for our Basics Program, members who have been doing CrossFit for less than [...]

[...] CrossFit Black Storm – CrossFit Basics Our CrossFit basics program is designed for those less than one month into CrossFit at Black Storm. For our full [...]

CrossFit Black Storm – CrossFit “You have to learn the rules of the game. And then you have to play better than anyone else.” -Albert Einstein [...]

CrossFit Black Storm – CrossFit “If we did all the things we are capable of doing, we would literally astonish ourselves.” – Thomas A.Edison [...]

CrossFit Black Storm – CrossFit “To think too long about doing a thing often becomes its undoing.” – Eva Young A): Clean (Take 15 minutes an [...]

CrossFit Black Storm – CrossFit *To be complete during open gym time! A): Weighted Pull-ups (Five sets of: 2 reps) 30 seconds rest between sets, [...]