Blog Search

Kelly

By: 0

CrossFit Spokane - CrossFitWarm-up30-50 Pass Throughs 30-50 Ring Rows 400m Run Groups Stretch DB ComplexWeightliftingShoulder Press40,50,60% 70,70,70% 5,5,5 5,5,5WorkoutKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#1/2 Kelly (Time)5 Rounds 200m Run 15 Wallballs 20/14 15 Box Jump 24/20Extra…

Saturday

By: 0

CrossFit Spokane - CrossFitWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsMetconMetcon (Time)For Time: Teams of 3: 800 Meter Run 100 Box Jumps (24/20) 100 Thrusters (95/65) 100 Pull-Ups 100 Thrusters (95/65) 100 Box Jumps (24/20) 800…

Karen

By: 0

CrossFit Spokane - CrossFitWarm-upJump Rope Complex 8 Min ATY Drill Plank Hold 10-15 OHS 10-15 Back EXT 20- 30 sec Samson Stretch each sideJump 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 Press40,50,60% 75,85,95%…