Monday, March 8 WOD
Mar0
5-4-3-2-1
Deadlifts (235#/155#)
Overhead Squats (115#/75#)
Plate Pushes (50-40-30-20-10yds)
With this WOD, complete 5 x Deadlift, then 5 x OH Squats, then 50 yds Plate Push. Move to 4 x DL, 4 x OHS, 40yds PP…. work down to 1 rep each lift, 10 yds plate push.
After completion of this sprint WOD, complete 3 x 250 Row with 1:1 rest to row ratio. If your row took 1:00, you get 1:00 rest.
Drewski OH Squats 210#!
CrossFit Affiliate Team Tryouts ‘10
Mar3
Top 3 Men:
- Brian Graves aka Snatchmaster
- Brian Roberts aka B-Rob
- Brandon Whichman aka Brick
Top 3 Women:
- Wendy Iris aka Hemi
- Amy Mead aka Chinook
- Melissa aka The Rookie
Affiliate Tryouts 2010 from dan staton on Vimeo.
Thursday, March 4 WOD
Mar1
‘09 Crossfit Games Chipper
If it is good enough for the Crossfit Games final WOD, its good enough for us! What a nasty chipper! But everyone stayed tough and fought through every squat clean, thruster, and lunge. Nice work everybody! Here is the fun:
FOR TIME:
15 x Squat Cleans (155/95)
30 x Toes to Bar
30 x Box Jumps (24″/20″)
15 x Muscle-ups (sub 30 x pull-ups AND 30 x ring dips)
30 x DB Push Press (40/20)
30 x Double-Unders
15 x Thrusters (135#/75#)
30 x Pull-ups
30 x Burpees
300 feet of Walking Lunges with plate held overhead (45#/25#)
Coach Holla shows us how its done.... perfect form, Rx'D!
STILL TIME!!
Mar0
Hey ladies and guys!
If you are still thinking about joining us on Saturday for Affiliate Cup tryouts…. there is time to join us!! DO IT!
email Coach B-Rob at brianroberts528@hotmail.com to confirm your attendance.
This is going to be an awesome day of tough WODs, sweat, a little pain (in a good way) and tons of support. Wanna see how you stack up to some of Spokane’s best?? Come see!
You can also come watch the action, and support your fellow crossfitters. Hope to see you there!
Wednesday, March 3 WOD
Mar0
TABATA THIS!!!
“Tabata” is a term used to describe this very intense method of training both the cardiovascular and muscular system. Incredible improvements in both cardiorespiratory and muscular fitness will come from Tabata, and the research supports this claim! Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Here is how it works:
Select your exercises and perform them, one at a time, in this manner:
8 sets…. 20 seconds work, 10 seconds rest. Complete AS MANY REPS AS POSSIBLE in each of the 8 sets. Then, after a short rest, move on to the next exercise and start again.
The movements we used today were:
ROWING
SQUATS
PULL-UPS
PUSH-UPS
SIT-UPS
Anyone feel it today? Tabata hurts, and it works! Fantastic job today, crossfitters!
Tuesday, March 2 WOD
Mar1
Thrusters and Pull-ups… and some more Thrusters and Pull-ups!
Crossfit staples, so we worked on both skills today in tough fashion!
5 Rounds for MAX REPS each round:
THRUSTERS with 2/3 Body Weight
PULL-UPS
No time limit today. Post total reps for 5 sets of thrusters and 5 sets of pull-ups
Scott (a.k.a. "Ph.D.") got Rx'D Pull-ups today, first time! This is, however, a picture of him finishing his thrusters. Great work today!
WE WANT YOU!
Mar1
There is still time!
Come workout with us on Saturday, march 6 at 10am. Crossfit FTP gym (North). Try out for the Affiliate Cup teams… get in awesome workouts and have some fun with us!
Everyone is invited and there is plenty of room for you!
email B-Rob if you want IN! Come on, Northside, represent!
Monday, March 1 WOD
Mar0
March is gonna be FUN!!!
Started off with a BANG! Something new…. ROPE CLIMBS!
5 Rounds of the following:
1:00 Wall Ball (as many reps as you can get)
1:00 Rope Climb (as many times up and down)
Run 400 meters.
Time Interval is 6:00…. which emans you have 4:00 to run 400 meters, recover, and go at the Wall Balls and Rope Climbs again.
Add your total wall balls AND rope climbs together for the 5 rounds to get a total score!
- Melissa… record number of rope climbs for the ladies today!
The aftermath.... what a tough WOD today!
Snatch-master makes it look easy
Saturday, February 27 WOD
Feb0
5 Rounds:
20 Burpees
20 Box Jumps
20 Wall Balls
20 SDHP (#95/65)
For time:
Cote didn't let a little blood derail his effort.
Friday, February 26 WOD
Feb1
FRAN FRIDAY!!
21-15-9
Thrusters (95#/65#)
Pull-ups
Gotta love FRAN. Crossfit at its best. Tough as they get, simple, effective. And the best part is the anxiety it creates!!
Many first-timers… “Fran Virgins” today tore her up for the first time. Great job everyone!! Some fast times and awesome efforts at FTP today. Be proud!
ALSO: Keep an eye on the mainsite link to the Crossfit Games throughout this weekend. KC and Ubus are in Monroe representing at the Sectional Crossfit games competition! Two of the best crossfitters out there are going to hammer out those tough WODS and make us proud!!
Mt. Spokane Baseball finishes up their Winter training with “Team Franish” Good luck this Spring with your season, guys!
