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Toes to bar, Thrusters

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Announcements

Feb 15th- Open Draft Party 6:30pm
——————————————————
Feb 23- Double Under Clinic 11AM (10 person limit)
—————————————————–
Feb 23- Sip and Paint show time 3:30 and painting starts at 4pm
——————————————————-
Feb 22- Friday Night Lights Begins (Crossfit Open)

CrossFit Spokane – CrossFit

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Warm-up

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

5 Toes to bar

10 Single arm Thrusters (50/35)

5 Toes to bar

10 Single arm Thrusters

(50/35)

*alternate rounds w/partner

Sumo Dead Lift, Shuttle Sprints

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Announcements

Feb 15th- Open Draft Party 6:30pm
——————————————————
Feb 23- Double Under Clinic 11AM (10 person limit)
—————————————————–
Feb 23- Sip and Paint show time 3:30 and painting starts at 4pm
——————————————————-
Feb 22- Friday Night Lights Begins (Crossfit Open)

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

Lacrosse Ball -3-4 mins.

Chest and/or Hamstring (On a Box)

2-3 min Jump Rope

Complete 20-30 of each: (In no particular order)

pass throughs

banded good mornings

ring rows

kipping swing

Lateral lunges

Lateral Hip Opener “Pretzel” – 2-3 mins

Banded Hamstring – 2-3 mins

Weightlifting

Sumo Deadlift (5,5,5)

40,50,60%

5,5,5

Workout

Shuttle Sprints 10 x 30 sec (10 Rounds for reps)

10 rounds

Sprint between 2 cones 10m apart 30sec AMRAP

Rest 30sec – 60sec between each round

Each 10m length is 1 rep

Extra work

3 – 4 rounds

30 sec Battle Rope

30 sec Slam Ball

60 sec Rest

Recovery

1-2min each side

Couch Stretch

Banded Hamstring

Pretzel Stretch

KBS, Sit up, Sprint

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Announcements

Feb 15th- Open Draft Party 6:30pm
——————————————————
Feb 23- Double Under Clinic 11AM (10 person limit)
—————————————————–
Feb 23- Sip and Paint show time 3:30 and painting starts at 4pm
——————————————————-
Feb 22- Friday Night Lights Begins (Crossfit Open)

———————————————————-
Feb 16- Self Defense seminar @10am
***RED Shirt Friday***
Help us show appreciation for our Military
Wear your Red shirts today
_________________________

CrossFit Spokane – MOVE

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Workout

Metcon (Time)

30-25-20-15-10:

Russian Kettlebell Swings

AbMat Sit-ups

10 Meter Shuttle Sprints

row, burpee, ohs

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Announcements

Feb 15th- Open Draft Party 6:30pm
——————————————————
Feb 23- Double Under Clinic 11AM (10 person limit)
—————————————————–
Feb 23- Sip and Paint show time 3:30 and painting starts at 4pm
——————————————————-
Feb 22- Friday Night Lights Begins (Crossfit Open)

———————————————————-
Feb 16- Self Defense seminar @10am

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

Lax Ball Chest

2 x 2min Drill (30 sec each)

*1st Set* *2nd Set

Jump Jacks Jump Jacks

Squat Burpees

Push Up Star Jumps

Mtn Climber Seal Jacks

1 min Plank 1 min Plank

1-2 x 10-12 each or 5-6 per side

Band Pass Throughs

Band Pull Aparts

Hang scap Pull up

Ring Row /Pull up

Windmill

Half kneeling Press

Stretch as needed

Weightlifting

Shoulder Press (5,5,5)

40,50,60 %

5,5,5

This is a Deload week so the weight and volume is lower.

Workout

Metcon (No Measure)

Bro Day

3 x 8-10 reps

1A) Landmine Barbell Row

1B) Bar Dips or Ring Dip

2-3 x 12-15 reps

2A) Lying Tricep Extension

2B) Close grip bench press

2-3 x 20-30 reps

3A) DB Bicep Blaster

3B) KB/DB Shrug

(1 Bicep Blaster)

*8 Reverse Curl

*8 Hammer Curl

*8 Curl

50 reps

Evil Wheel Roll Outs

Body Saw (on Sliders)

Plank Hold

Workout

Metcon (4 Rounds for reps)

AMRAP 3:

21/15 Calories row

21 Lateral Burpees (over bar)

Max Overhead Squats (75/55)

*rest 3 minutes

AMAP: 3

18/13 Calorie Row

18 Lateral Burpees

Max Overhead Squats (95/65)

*rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/85)

*rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Burpees

Max Overhead Squats (135/95)
If there are any limitations that cause the OHS to be very uncomfortable then stick with front squat. If you can handle the front squat but it is still a difficult movement, then stuck with light weight to help work through limitations.

Hang cleans, bike, pull up, du

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Announcements

Feb 15th- Open Draft Party 6:30pm
——————————————————
Feb 23- Double Under Clinic 11AM (10 person limit)
—————————————————–
Feb 23- Sip and Paint show time 3:30 and painting starts at 4pm
——————————————————-
Feb 22- Friday Night Lights Begins (Crossfit Open)

———————————————————-
Feb 16- Self Defense seminar @10am

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

Foam Roll / Lax Ball

Jump Rope Complex

2-3 x through

10 Pass Through / Ring Row

2 TGU

10 KBS

10 Cossack Squats

10 GHD Sit Up

Stretch as needed

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’s

Skill

Hang Clean

Review and Practice

3 Position Clean (3,3,3,3,3,3,3,3)

3-Position Clean

(Off the Floor, Below the Knee, Mid Thigh)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Cleans (135/95)

30/21 Calorie Bike

15 Pull-ups

60 Double Unders

Workout

Clean, ring row, jump rope, row

By: 0

Announcements

Feb 15th- Open Draft Party 6:30pm
——————————————————
Feb 23- Double Under Clinic 11AM (10 person limit)
—————————————————–
Feb 23- Sip and Paint show time 3:30 and painting starts at 4pm
——————————————————-
Feb 22- Friday Night Lights Begins (Crossfit Open)

———————————————————-
Feb 16- Self Defense seminar @10am

CrossFit Spokane – MOVE

View Public Whiteboard

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 DB Hang Cleans

30/21 Calorie Row

15 Ring Row

75 Jump rope

Fight Gone Bad

By: 0

Announcements

Feb 15th- Open Draft Party 6:30pm
——————————————————
Feb 23- Double Under Clinic 11AM (10 person limit)
—————————————————–
Feb 23- Sip and Paint show time 3:30 and painting starts at 4pm
——————————————————-
Feb 22- Friday Night Lights Begins (Crossfit Open)

———————————————————-
Feb 16- Self Defense seminar @10am

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

Partner 1000m Row

Then:

Banded hip stretches

And Pass Throughs

Then

2x 8-10 Each

Push Press

Wall Ball

Box Jump

1000m Partner Row (Time)

1000 meters for time split between two partners.

5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters.

There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.

For example, if they land at 97 or 103, penalty is 3 burpees.

Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.

They can sit ready on the erg as they wait.

Workout

Fight 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 (Calories)
1-minute rest
Follow the order on the sheet not the order on the screen.

Recovery

ROM WOD

or

5-10min Stretch

Row, snatch, pull up

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Announcements

Feb 15th- Open Draft Party 6:30pm
——————————————————
Feb 23- Double Under Clinic 11AM (10 person limit)
—————————————————–
Feb 23- Sip and Paint show time 3:30 and painting starts at 4pm
——————————————————-
Feb 22- Friday Night Lights Begins (Crossfit Open)

———————————————————-
Feb 16- Self Defense seminar @10am

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

Lax Ball Chest

20-30

Band Pass Throughs

Band Pull Aparts

Row 200m/100m Arms Only/Row 200m

1-2 x 5-10 each

Cuban Press

Renegade Row

Half kneeling DB Press

Wrist / Forearm Stretch

Roll Over V-sit

Weightlifting

Bench Press (5,5,5 12+,12+)

40,50,60% 65-70%

5,5,5 12+,12+

After the 3 warm up set perform 1-2 sets of a 4x Drop set.

Workout

Metcon (No Measure)

***Bro Day***

1-2 WU Sets

3 x 12-15reps

1A) DB Fly (incline or flat bench)

1B) Straight arm push down

Use a Pull Up band or the cable in the turf room

2-3 x 12-15 each

2A) BB Curl

2B) Narrow Grip Push Up (tricep focused)

2-3 x 12-15 / 15-20each

3A) 12-15 Elbow Supported DB Rotation

3B) 15-20 DB / KB Shrug

Extra / Bonus:

50-100 Band Pull Aparts

Workout

Metcon (3 Rounds for reps)

3 Rounds:

3 min AMRAP: Calorie Row

2 min AMRAP: DB Snatch (50/35)

1 min AMRAP: Pull-ups

Rest 2:00
If you’re comfortable with the BB Snatch this is an option. (95/65)

Extra work

2-3 sets 10-15 R/L

GHD Anti Rotation Sit Ups

3 rounds of fun

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Announcements

Feb 15th- Open Draft Party 6:30pm
——————————————————
Feb 23- Double Under Clinic 11AM (10 person limit)
—————————————————–
Feb 23- Sip and Paint show time 3:30 and painting starts at 4pm
——————————————————-
Feb 22- Friday Night Lights Begins (Crossfit Open)

———————————————————-
Feb 16- Self Defense seminar @10am

CrossFit Spokane – MOVE

View Public Whiteboard

Workout

Metcon (3 Rounds for reps)

3 Rounds:

AMRAP 3: DB Snatch

AMRAP 2: Ring row

AMRAP 1: Burpees

Rest 2:00

Nasty Girls Love DT

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Announcements

Feb 15th- Open Draft Party 6:30pm
——————————————————
Feb 23- Double Under Clinic 11AM (10 person limit)
—————————————————–
Feb 23- Sip and Paint show time 3:30 and painting starts at 4pm
——————————————————-
Feb 22- Friday Night Lights Begins (Crossfit Open)

———————————————————-
Feb 16- Self Defense seminar @10am

CrossFit Spokane – CrossFit

Three Sets for Time:
50 Air Squats
7 RIng Muscle Ups
1 Round of “DT”

“DT”
12 Deadlifts (185/125)
9 Hang Power Cleans
6 Shoulder to Overhead

*same bar for all movements*

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