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Row/T2B/Burpee, Bench Press

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Announcements

Barbells for Boobs Saturday October 27 @ 9am. This will also be our Halloween workout. Dress up, bring some food and be ready to have a great time celebrating an amazing cause!!!
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“Row Big or Row Home” Marathon Row event (42,195 meters). November 10 . Heats are 6-10am, 10am-2pm, and 2pm-6pm. Row individually or row as a team of 4. 80’s theme! Proceeds go to MyChoice Spokane. Register through Wodify events.
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Row clinic:
Oct 28th at 1030am
Nov 3rd at 0830am
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CrossFit Spokane – CrossFit

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Warm-up

Lax Ball Chest

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

OH Band Stretch

Band Pass Throughs

Shoulder Bands

Plank DB Raise

Scap Push Ups

T-Push Ups

Weightlifting

Bench Press (10,8,6,3,3,3)

Workout

Metcon (AMRAP – Reps)

**AMRAP 4:

27/20 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes

**AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

**AMRAP 4:

15/10 Calorie Row

15 Burpees

15 Pull-ups

The variation on pull-up should be something that you feel comfortable doing at least 10 without dropping.

DU / Air Squat / KBS, Back Squat

By: 0

Announcements

Barbells for Boobs Saturday October 27 @ 9am. This will also be our Halloween workout. Dress up, bring some food and be ready to have a great time celebrating an amazing cause!!!
_______________________________________________________________________
“Row Big or Row Home” Marathon Row event (42,195 meters). November 10 . Heats are 6-10am, 10am-2pm, and 2pm-6pm. Row individually or row as a team of 4. 80’s theme! Proceeds go to MyChoice Spokane. Register through Wodify events.
________________________________________________________________________________

CrossFit Spokane – CrossFit

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Warm-up

Lax Ball Feet

Foam Roll

Run, Bike, Row

1-2x through

Pass Through

Scap Shrugs (from PU bar)

Strict T2B

w/ 1 DB

5x SLDL

5x OH Lunge

5x Windmill

5x Half Kneeling Press

***Stretch***

Quads, Calfs…

Weightlifting

Back Squat (10,8,6,3,3,3)

Only your best form and Range Of Motion (your depth of the squat) matters for these.

Getting 5lbs more but, crappy looking squats does not count, at least not here;)

If you’re not not sure about what your “Best Squat” looks like then do a few with a light weight or PVC and have your coach look at you and fix it if needed.

Then you will know your Squat standard for these and the workout.

Workout


Metcon (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25 KBS

Fist Bumps and Cheering (No Measure)

Start of Workout:

Before the start of the workout give your Team / Classmates a “Fist Bump” prior to starting.

End of Workout:

When you finish your workout stick around and cheer your Team / Classmates on until they are finished too.

Extra work

2-3x

Banded Anti Rotation ABC’s

Cool Down

Don’t forget to Stretch

Strongman Sunday

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CrossFit Spokane – CrossFit

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Warm-up (No Measure)

Partner Med-ball Medley

Atlas Stone Ladder (2-2-2-2-2)

Lift as much as possible as form allows

Each stone to each shoulder

Metcon (Time)

Strongman Cardio

3-5 rounds each for time

100′ Sled sprint (4x45s/2x45s)

100′ Farmers carry (70s/50s) rx+(100s/70s)

100′ Sled Sprint (4x45s/2x45s)

Rest as needed between efforts

(score is slowest round)

Saturday Chipper Partner WOD

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CrossFit Spokane – CrossFit

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Warm-up (No Measure)

Foam roll (Glutes, Upper back, Lats)



Row drills

20 strokes of each

-legs only

-legs+hips

-arms only

-arms+hips

-full

1-2 rounds

10 Kip swings

10 A-T-Y

:20 Side plank each side

Single arm complex

5 Deadlift

5 Swings

5 Press

5 Front squat

Metcon (Time)

Teams of 2

100/80 Cal row

100 Single arm Dumbbell push-press (50/35)

100 Toes-to-bar

100 Dumbbell snatch (50/35)

100/80 Cal bike

(Time Cap 30:00)

Score is time + 1 second for each unfinished rep

Cool Down

200m Single-arm Farmers carry

(100m each arm)

Rope Climb and Running

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CrossFit Spokane – CrossFit

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Warm-up

Lax Ball Chest or Foam Roll

Bike 800m or Run 400m

1-2 rounds

Pass Through

Ring Rows

TGU

Bird Dog

Scap Push Up (on elbows)

***Stretch***

Spiderman

Down Dog

Your “Fav”

Skill Work

Review & Practice Rope Climb technique

Workout

Metcon (AMRAP – Reps)

15min AMRAP

200m Run

2 Rope Climbs

10 Sit Ups

10 Squats

Cool Down

OH Band Stretch

Van-Damme Training


OHS, Burpees

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CrossFit Spokane – CrossFit

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Warm-up

Warm-up (No Measure)

Jump Rope Complex

6-8 mins. of:

Pass throughs

SOTTS Press

OH circles (crossover symmetry bands)

Goblet Squats

GHD sit-ups

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

Weightlifting

Overhead Squat (3-3-3-3)

use this time to find a weight you can use for the workout

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

21 Overhead Squats (95/65)

21 Burpee Over the Bar

Max DUs

Rest 3:00

AMRAP 3

18 Overhead Squats (95/65)

18 Burpee Over the Bar

Max DUs

Rest 3:00

AMRAP 3

15 Overhead Squats (95/65)

15 Burpee Over the Bar

Max DUs

Rest 3:00

AMRAP 3

12 Overhead Squats (95/65)

12 Burpee Over the Bar

Max DUs
Score today is the total DUs after all four rounds. This should be a weight for the overhead squats that athletes could perform 30, 25, 20, and 15 repetitions unbroken respectively when fresh. Within the workout today, being able to go unbroken on each and every round will help meet the sprint stimulus of each AMRAP. Burpees today will be lateral over the bar with no need to stand to full extension on each.

RX+: 95/65; 115/85; 135/95; 155/105

Box Jump / Sit Up / Run, Deadlift

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CrossFit Spokane – CrossFit

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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.

Warm-up

Foam Roll w/ Thoracic Ext

1000m Partner Row / Burpee

1-2 x 10-20 Each

Band Pass Throughs

Band Pull Aparts

Scap Push Ups

Mini Band Walk w/ Squats

SLDL

KBS

Roll Over V-Sit

Down Dog

Weightlifting

Sumo Deadlift (5,5,5,5,5)

We are testing next week.

Today is meant to be practice build to a moderately heavy set of 5 reps

Workout


Metcon (AMRAP – Reps)

Team of 2

12min AMRAP

P1) Runs 200m

P2) Box Jump

P1) Box Jump

P2) Runs 200m

P1) Runs 200m

P2) Sit Up

P1) Sit Up

P2) Runs 200m…

Record the team total of Box Jumps and Sit ups when the timer ends.

Cool Down

2 min Walk or Bike

w/ your partner and another group (Double Date:)

Pretzel Stretch

Couch Stretch

Lynne

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CrossFit Spokane – CrossFit

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Warm-up

Lax Ball Chest / Foam Roll

1-2 Rounds 10 min “ish”

200m Row 100m Arms Only

20 Pass Throughs

ATY Drill

10-15 Push Ups

10-15 Back Ext

10-15 Hip Ups (w/ sliders)

***Stretch as needed***

Wrist/Forearms/Lats/Chest…

Weightlifting

8-10 min

Warm Up your bench press and Pull Up / Ring row

Build up and find a good working weight for this workout

Get a few reps heavier than your workout weight then drop it down for the workout

Workout


Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
The weight on the Bench Press BB, DB or Multi Grip Bar should be a weight that you can do about 15 reps on your first set.

The Pull Ups/ Ring rows should be set so you can do at least 15 reps on your first set.

Its OK to use Bands or Ring Rows as long as the quality is good an chin is above the bar:)

Rest as much as you need between each round, but no more than about 2 min “ish”.

Extra work

2-3 rounds

Single arm Farmer Walk across the gym R/L.

AHAP w/ perfect upright posture.

Cool Down

Please Stretch chest and shoulder:)

5min

Run/Clean/Push Up/Squat

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CrossFit Spokane – CrossFit

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Warm-up

Lax Ball Feet and/or Chest

1 x 10-12 each

200m Run

Pass Through

Push Up

Hollow Rock

Superman Rock

Cossack Squat

Ring Row/Pull Up

***Stretch***

Down Dog, Spiderman, Samson…

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Skill Work

Hang Clean / Power Clean

Review / Practice / Warm Up

Workout

Metcon (Time)

For Time:

600 Meter Run

6 Rounds “The Chief” (135/95)

400 Meter Run

4 Rounds “The Chief” (135/95)

200 Meter Run

2 Rounds “The Chief” (135/95)

1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats.

Weight on the barbell should be something that athletes can go unbroken every single round.

Want to be able to cycle this barbell rather than getting stuck on it.


Cool Down

200m Walk w/ someone

Talk and get to know them better.

Optional: Hold hands and skip the last 30m to the door:)

Stretch

Fist Bumps and Cheering (No Measure)

Start of Workout:

Before the start of the workout give your Team / Classmates a “Fist Bump” prior to starting.

End of Workout:

When you finish your workout stick around and cheer your Team / Classmates on until they are finished too.