Triathlon

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Ant/Post Compartment Smash 8 mins. 8 goblet squats 8 mtn. climbers 8 pass throughs 8 Russian KBS Ladder DrillsWeightliftingFront Squat (5-5-5-5-5-5)MetconMetcon (Time)50/35 cal. airdyne 100 DUs 800m medball carry 35/25 100 DUs 50/35 cal. airdyne

Chipper

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m run/500m row Dynamic Mobility Long DB ComplexGymnasticsPistols (1-1-1-1-1-1)Review and Practice Pistols/ProgressionsMetconMetcon (Time)For Time: 80 Pull-Ups 60 Sit-Ups 40 Pistols (20 per leg) 30 Cal. Row 20 DB Push Press 55/35RX+: 100,80 GHD Sit-Ups,60,40,20 @ 100/70

Cleans/Cleans/Cleans

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upJump Rope Complex Pass Throughs Ring Rows Bottom Up Press KBS Single Leg DL Stretch as needed (Wrist/Forearm)Jump 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 WorkBurgenr WU (Clean…

Team workout

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upFoam Roll 200-300 Jump Rope (Varying foot pattern) 2x 10-15 Pass Through Ring Row DB Thruster KBS Back Ext. Stretch as you goSkill WorkReview, Practice and Warm Up Push Press/Push Jerk Front Squat Hang Clean Dead LiftWorkoutTeam: Run, S2OH , FS, PC, DL (Time)Team of…

Recovery / Skill

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-up2-3 min Run, Bike or Row Stretch 2 rounds 10-15 each Pass Through Ring Row T2B Push Up LungeWeightliftingFront SquatFind 1 RM 10,8,5,3,1,1,1WorkoutMetcon (AMRAP - Reps)12min AMRAP 200m Run 15 Box Jump 24/20 15 KBS 53/35RX+) 70/53, 30/24 RX) 53/35, 24/20 Lvl1) 35/18, 20/16Extra work50,…

Fight Gone Bad

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2-3 rounds 200m run 10 ring rows 10 band pull aparts 10 sit-ups 10 squats 10 pass throughsMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row…