Bro Day

By: 0

CrossFit Spokane - CrossFitView Public WhiteboardWarm-up400m Run Pass Through Ring Row T Push Up Windmill T2B Stretch as neededWeightliftingBench Press (10,6,3,3,1,1,1)Skill WorkPull-ups (AMRAP)Test your Max Pull UpsWorkoutHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsExtra workAtlas Stone Lift Lift the Atlas Stone to…

Snatch it up

By: 0

CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)500m row/400m run 8 mins of: 10 SOTTS Press 5 inch worms 10 Russian KBS 20 sit-ups *stretch*WeightliftingSnatch Balance (3-3-3-3)MetconMetcon (Time)2 rounds for time: 20 power snatches 95/65 20 front rack lunges 95/65 20 burpees *this workout is meant to be fast and…

Squat,HSPU,DL

By: 0

CrossFit Spokane - CrossFitView Public WhiteboardWarm-up2 Rounds 200m Row 100m Arms Only 2rounds 10 Pass Through 5 Burpee 10 Ring Row 5 Bottom Up Press 10 Back Ext. Stretch as you goWeightliftingSumo Deadlift (5,5,5,5,5)WorkoutMetcon (AMRAP - Rounds and Reps)15min AMRAP 30 Air Squats 20 HSPU 10 DL 185/135RX+) 225/185 RX)…

Another 50

By: 0

CrossFit Spokane - CrossFitView Public WhiteboardWarm-upJump Rope Complex 1/2 Tabata (20sec/10sec) Pass Through Ring Row Push Up Sit Up SquatJump Rope Complex (Time)50 Double Foot 50 Single Foot Alternating 50 Single Foot Double Hop Alternating 50 Single Foot Alternating 50 Double Foot 50 DU'sSkill WorkKip/Butterfly Swing/Pull UpWorkoutMetcon (Time)For time 50…

A few 50’s

By: 0

CrossFit Spokane - CrossFitView Public WhiteboardWarm-upFoam Roll 30-50 Pass Throughs 400m Run 2min Drill 400m Run 2 min Drill Stretch as neededSkill WorkPractice DU's or TU'sWorkoutMetcon (Time)For time: 50 box jumps 24/20 50 kettlebell swings 53/35 50 knees-to-elbows 50 wall-ball shots 20/14 50 burpeesRX+) 30/24, 70/53, 30/25 RX) as above…

Recovery / Skill

By: 0

CrossFit Spokane - CrossFitView Public WhiteboardWarm-upFoam Roll 400m Run Group Stretch Lacrosse Ball Chest Shoulders 2 Rounds 10-15 Band Pass Throughs Band Pull Aparts KBS GHD Bottom Up PressSkill WorkBasic Tumbling Forward Roll Backward Roll Cart WheelWorkoutMetcon (Time)3 Rounds 400m Run 20 Wall Balls 40 Du's 20 Sit UpsRX+) 30/20,…