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DL, Burpee, Push Press

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CrossFit Spokane – CrossFit

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Warm-up

5 Min Row Test (Distance)

Row for max meters

Weightlifting

Deadlift (5)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

21 Deadlifts (135/95)

15 Burpees

9 Push Press (135/95)

Partner Wod

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CrossFit Spokane – CrossFit

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Workout

Metcon (AMRAP – Rounds and Reps)

Teams of 2

24:00 AMRAP

2 Rope climbs

8 Burpees + Push-up

16 Jump Lunges

*alternate rounds w/partner

(RX+ = wear a weight vest + Burpee to 6″ target)

Individual day

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CrossFit Spokane – Comp Prep Class

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Warm-up

Warm-up (No Measure)

3 rounds (15:00 clock)

15/12 Cal Row

10 Cossack Squats (R/L)

10 Half Kneeling Press (R/L)

15 Ring Rows

20 Glute Bridges

20 Shoulder Taps

Workout

Metcon (AMRAP – Rounds)

Death by-

EMOM

5 Thrusters

*start at 95/65 – add 20/10# every 5:00 until reps cannot be completed in the minute

Metcon (Time)

Row 1000m

Metcon (AMRAP – Reps)

2 rounds

Max C2B Pull-ups

2:00 rest between sets

Bike, Row, Carry

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Starts Monday June 17
Limited to 12 People
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CrossFit Spokane – CrossFit

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Warm-up

2-3 min

Run/Bike/Row

5min

Samason Stretch

Down Dog

Roll Over V-sit

8min 10-15each

KBS

RFE Split Squat

Plank hold

Front Kick / Back Kick

Weightlifting

Front Squat (5-5-5-5-3-1+)

40,50,60 75,85,95%

5,5,5 5,3,1+

On you last set immediately perform AMRAP of backsquat

Squat Clean (5-5-5-5-3-1+)

40,50,60 75,85,95%

5,5,5 5,3,1+

On you last set immediately perform AMRAP of back squat

Workout

Metcon (Time)

For Time:

21

Row Calories

Bike Calories

200 Meter Farmers Carry (25/15)

15

Row Calories

Bike Calories

200 Meter Farmers Carry (25/15)

9

Row Calories

Bike Calories

Note:

Plate Pinch Carry

RX+) Hypoxic Training

Hold your breath while walking

DU, Squat, Snatch

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Announcements

***28 Day Transformation Challenge***
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Weigh In Sat Jun 15
Starts Monday June 17
Limited to 12 People
___________________________

CrossFit Spokane – CrossFit

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Warm-up

Lacrosse ball bottoms of feet

EMOM 8 Min:

M1: 50 Jump Rope

M2: 10-15 Wall Ball

M3: 50 Jump Rope

M4: 8-10 Glute Bridge

Then:

Pass Throughs, Scap Push Ups, Up Dog/Down Dog

Weightlifting

Shoulder Press (5-5-5-5-3-1+)

40,50,60 75,85,95%

5,5,5 5,3,1+

On you last set of shoulder press, perform AMRAP of push press and/or Push Jerk

Workout

Metcon (Time)

3 Rounds:

50 Double Unders

25 Air Squats

15 Power Snatch (95/65)
Note:

If you are not comfortable w/ the Snatch or you can’t do it proficiently then do Hang Clean, Power Clean or KBS in place of it.

Workout

Bro Day (Landmine Row) (No Measure)

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

Baker’s Dozen

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Announcements

***28 Day Transformation Challenge***
Win a 3 Day Weekend Vegas Trip
For Getting a HOT & SEXY Body
Weigh In Sat Jun 15
Starts Monday June 17
Limited to 12 People
___________________________

CrossFit Spokane – CrossFit

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Warm-up

400m Run

Group mobility / Stretch

Barbell Complex / WU

3-5 Each

Stiff Leg DL

DL

Dent Row

Shrug

Shrug High Pull

Hang Clean

Front Squat

Press

Push Press

Push Jerk

Workout

Metcon (Time)

Teams of 2, For Time (30 Minute Cap):

80/50 Calorie Bike

50 Box Jump Overs (24/20)

50 Power Cleans (155/105)

50 Toes to Bar

50 Push Jerks (155/105)

50 Box Jump Overs (24/20)

80/50 Calorie Bike

50 Box Jump Overs (24/20)

50 Power Cleans (135/95)

50 Toes to Bar

50 Push Jerks (135/95)

50 Box Jump Overs (24/20)

80/50 Calorie Bike

C&J, Box Jump Over

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Announcements

***28 Day Transformation Challenge***
Win a 3 Day Weekend Vegas Trip
For Getting a HOT & SEXY Body
Weigh In Sat Jun 15
Starts Monday June 17
Limited to 12 People
___________________________

CrossFit Spokane – MOVE

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Workout

Metcon (No Measure)

EMOM 10x Min:

Min 1: 10 DBL DB Hang Clean & Jerk

Min 2: 10 Up/Down BJ Over

Extra work

1 Min Glute Bridge Hold

Rest 30 Sec

30 Sec Single Leg Glute Bridge Hold(right)

Rest 30 Sec

30 Sec Single Leg Glute Bridge Hold(left)

KBS, Squat, Row

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Announcements

***28 Day Transformation Challenge***
Win a 3 Day Weekend Vegas Trip
For Getting a HOT & SEXY Body
Weigh In Sat Jun 15
Starts Monday June 17
Limited to 12 People
___________________________

CrossFit Spokane – CrossFit

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Warm-up

2×10-12

Medball Clean

1/2 Moons

GHD Sit Ups

Weightlifting

Deadlift (5,5,5 5,3,1+)

40,50,60 75,85,95%

5,5,5 5,3,1+

Workout

Metcon (AMRAP – Reps)

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (53/35)

Front Squat (115/75)

Calorie Row