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Heavy Deadlift, HSPU

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-up500m Row or 400 Run 2 x 10-15 Pass Through PVC OHS Ring Row KB SDHP T2B Stretch as neededWeightliftingBack Squat5,5,5 5,3,1+ 40,50,60 75,85,95%WorkoutMetcon (Time)For Time 15/12/9 Deadlift BW + 100/70lb HandStand Push UpsRX+) 2x BW, Strict HSPU RX) +100/70lb, HSPU Lvl1) BW, PIKE/DB press...

Recovery / Skill

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upJump Rope Complex 2 x 10-15 each Pass throughs Band pull aparts Bottoms Ups Press Goblet Squat GHD Sit UpJump 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'sWeightliftingShoulder Press5,5,5…

Deads and Dubs

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 rounds: :40 on, :20 off 1. row for cals 2. Jump rope 3. Hand Release Push Ups 4. Good morningsMobilityWarm-up (No Measure)MetconMetcon (AMRAP - Rounds and Reps)10 min. AMRAP 15 Deadlifts 155/105 45 DUs *rest 5 minutes*Metcon (AMRAP - Reps)6 min. AMRAP…

Pat

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-up400m Run Group stretch Garbage Ball (if there is enough people) or CrossFit Warm UpWorkoutPat (Time)Wearing a 20-lb. vest, 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75 lb. 25 push-ups 50-ft. front-rack lunge, 75 lb.

Recovery / Skill

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5 mins. of mobility/foam rolling 100 DUs then hurdle drillsSkill WorkDeadlift (5-5-5-3-3-3+)WorkoutNancy: Metcon (Time)2 rounds of "Nancy" 400m run 15 OHS 75/45Karen: Metcon (Time)1/3 of "Karen" 50 wallballs RX+ 100Cindy: Metcon (AMRAP - Rounds and Reps)5 min. AMRAP of "Cindy" 5 pullups 10…

Helen or Jackie

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m run/500m row then 8 mins. of: 8 ring rows 5 in. worm push-ups 8 DB Thrusters 15 SOTTS pressSkill WorkMuscle up practice/progressionWorkoutHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsJackie (Time)For Time: 1000m Row 50…

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,…