Pullup, dip, OHS

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upRow 200m Arms only 300m Full 2 rounds 15 reps 20 Pass Throughs 10 Med ball clean / Wall ball 10 T2B 20 sec Samson Stretch persideWeightliftingShoulder Press5,5,5 3,3,3+ 40,50,60 70,80,90%WorkoutMetcon (AMRAP - Rounds and Reps)Complete as many rounds as possible in 20 minutes of:…

Thruster, Burpee

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upFoam Roll as a Group 400m Run 6 Min 10-2 each Pass Throughs PVC OHS Back/Hip Ext Ninja Push Up Stretch as neededWeightliftingBack Squat5,5,5 3/3/3+ 40,50,60 70,80,90%WorkoutMetcon (Time)3 Rounds 15 Squat Thruster 95/65 12 Burpees Time Cap 10 minRX+) 115/85 RX) 95/65 Lvl1) 65/ 45,…

Teams of 2

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upCoaches ChoiceMobilityHips and HamstringsWorkoutMetcon (Time)Teams of 2 800m carry (Med ball 20/14 & Plate 45/25) 20 Partner Wheel barrels (10 each) in turf room (Hold their feet and walk) 30 Partner wallballs ( 30 total over the pullup bars) 40 Burpees onto plate (20 each)…

Michael

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-up400m run Group stretch Plate DrillWeightliftingDeadlift5,5,3. 5,5,5+ 40,60,60 65,75,85WorkoutMichael (Time)3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.To learn more about Michael click hereRX)GHD…

DU, BB Carry, Burpee

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upFoam roll 200 jump rope singles 6 min 5-10 each Pass through Black burns T push-up Mtn climbers Stretch as neededWeightliftingBench Press5,5,3 5,5,5+ 40,50,60 65,75,85%WorkoutGood Friday Workout (Time)100 double unders 800m barbell carry (95/65) 100 burpeesRX+) 115/85 RX) 95/65 Lvl1) 300 singles, 75/45, modified Burpees

Recovery / Skill

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upRun 400m or Row 500m 8min 10 Pass throughs 8 Band good mornings 8 DB Thrusters 30 sec Handstand holdSkill WorkBurgener WUWorkoutWarm-up400m Run or 500m Row 8min 10 Pass throughs 8 Band good mornings 8 DB thrusters 30 sec Handstand holdSkill WorkBurgenerMetcon (Time)3 rounds 200m…

Summer Transformation Challenge

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This is your chance to LOOK and FEEL your BEST [video width="640" height="360" mp4="http://crossfitspokane.com/wp-content/uploads/2017/06/CrossFit-could-be-your-resolution-solution.mp4"][/video] KXLY 4 We have your 6 Week Solution!!!   Are you 30’s, 40’s or 50+? Are you feeling out of shape, slow, sluggish and decreasing confidence with yourself? Have you lost your edge, want to gain…