Saturday 10/25/14

Reminder: Class is changed to 10 AM. Also, please be sure you have a hard copy of your registration with you. If you still haven’t registered yet, you can do so here – http://www.raiderproject.org/raider-gear/raider-project-wod-registration

Raider Project WOD:
With a partner
Insert

2000 m row
500 m team movement

Actions on
25+5 hang squat cleans (95/65)
75 KB swings (53/35)
25+5 barbell burpees (95/65)
75 box jumps (20″)
25+5 burpee pull ups
75 wall balls (20/14)

Extract
2000 m row
800 m team movement

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Missing Krista and Steph in the picture.

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R.E.D. Friday 10/24/14

Quick reminder that the 5:30 and 6:30 class are cancelled. We’ll be over at Spokane Valley cheering on Matt! If you plan on coming with us, bring ten food items per person for your entry fee!

WOD:
5-10-15-20-25
Deadlift (185/125)
Box jump (30/24)

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Thursday 10/23/14

Happy Birthday to JJ! Way to go coming in here first thing in the morning and killing the WOD on your special day. Even though we haven’t known you for very long, we’re happy to have you as a part of the community. Keep up the good work!

CrossFit Games Open 14.5

WOD:
21-18-15-12-9-6-3
Thrusters (95/65)
Bar facing burpees

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Wednesday 10/22/14

WOD:
With a partner
6000 m row

*Partners switch every 500 m

Alternate Solo-WOD:
6 rounds
500 m row
Rest 2 min

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Tuesday 10/21/14

WOD:

“Amanda”

9-7-5
Muscle ups
Snatch (135/95)

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Monday 10/20/14

Pre- WOD:
“Bring Sally Up” squat challenge

*Check it out on Youtube. It’s loads of fun!

WOD:
15 min AMRAP
30 ft OH plate lunge (45/25)
10 bumper plate ground to overhead (45/25)
10 sit ups

*DON’T DROP THE PLATES! 5 burpee penalty if you do. Score for rounds and reps.

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Saturday 10/18/14

WOD:
5 rounds
10 push ups
20 KB swings (53/35)
30 double unders

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R.E.D Friday 10/17/14

Deadlift:
1 rep max deadlift – “If you don’t want it picked up, you better bolt it to the floor!”

You guys have done awesome all week hitting some solid PR’s! I’m so proud of everyone. This is our last max day so lets end it with a bang!

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Thanks to everyone who wore red today. Let’s keep it up!

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Thursday 10/16/14

Rest/Recovery:
If you have come in and done maxes for the last three days, then I don’t want you doing any kind of workout. You can come in and we’ll go through some mobility stuff to help recover from a brutal three days. If you missed any of the lifts this week, then today will be your chance to make those up. Priority is back squat, then push press, then C&J, then snatch. Rest up because we’re finishing the week off with a 1 rep max deadlift! Getting strong, staying strong!

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Wednesday 10/15/14

Clean & Jerk:
1 rep max clean & jerk

*Same routine as yesterday. PR city!!!

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Tuesday 10/14/14

Snatch:
1 rep max snatch

*We’re going to spend a ton of time warming up and going over technique for this. This is definitely a good day to do some mobility on your own!

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Monday 10/13/14 – MAX WEEK!!!!

Here it is! We’re going to be spending all week getting some good 1 rep maxes. I highly advise you to come in a little early and work on some mobility beforehand. We’re also in the final stretch for the nutrition challenge yay!!!! Make sure to log all your meals by midnight Wednesday night/Thursday morning.

Back Squat:
20 min to establish a 1 rep max
– Rep scheme: 7-5-3-1-1-1-1

Push Press:
15 min to establish a 1 rep max

Be smart with your time management. Once the time runs out…. you’re done.

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Saturday 10/11/14

WOD:
For time
1200 m run
20 ring push ups
20 KB swings (53/35)
800 m run
20 ring push ups
20 KB swings
400 m run
20 ring push ups
20 KB swings

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R.E.D. Friday 10/10/14

WOD:
20 min AMRAP
20 double unders
20 pistols – 10 each leg
10 ring rows

*Score for rounds and reps

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Thursday 10/9/14

Skill:
Snatch balance
3-3-3-3-3 – Just like split jerks on Tuesday, these should not be very heavy. Hold the bottom position for 2 seconds before standing back up. NO MISSED REPS!

WOD:
For time
50 burpee pull ups

Scaled WOD
5 rounds
10 burpees
10 pull ups

*Scaled WOD is for those who do not have pull ups yet and still require a band.

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Wednesday 10/8/14

HAPPY BIRTHDAY SUZI! So impressed with all your dedication, we love the drive that you bring to every WOD. Thanks for being one of our longest standing members, you are appreciated.

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WOD:
For time
20 burpee box jumps (24/20)
30 hang power snatch (95/65)
40 lunges – 20 each leg
50 deadlifts (95/65)
40 sit ups
30 shoulder to overhead (95/65)
20 burpee box jumps (24/20)

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A few upcoming events and a schedule change….

PLEASE READ – IMPORTANT SCHEDULE CHANGES: Hey guys, a few changes coming up that I want to make sure everyone knows about. We are cancelling the 8am class. It shouldn’t make a difference to anyone right now as we haven’t had any attendance in the 8am class for quite a while. We do understand that some of you may need to work out in the morning and don’t really want to get up to be here at 6am, but feel that 9:30am is too late. So on Monday, Wednesday and Friday only, we are going to open a 7am and see if that gets any more traction. Just a quick reminder though, if you would like to attend the 6am or 7am, you MUST get your name on the list for that class before 10pm the night before. If your name is not on the list before 10pm the night before, I can not guarantee the gym will be open when you get there in the morning. Let me know if you have any questions!

We are participating in the Raider Project, a fundraiser put on by The Raider Project to raise money for the veterans who have served our country and are making the transition into the private sector. The proceeds will be given directly to these programs by The Gallant Few, a 501(c)3 non-profit organization. We will be doing this WOD on Saturday the 25th at 10am, bring friends and family! Registration is $25 a person. Check out more details here. Get a hold of us to let us know if you’re coming!

If you want a sooner heads up on these events, ask to join our Facebook group here.

Raider Project WOD
I’ve heard a lot of people mention that they don’t have a partner for the Raider Project WOD. That’s ok! Sign up anyways and we’ll find you one! Did I mention there will be FREE BEER afterward? Here’s the link to sign up: http://www.raiderproject.org/…/raider-project-wod-registrat…

Again, please print out a hard copy of your registration and bring it into the gym on Saturday.

Tuesday 10/7/14

Strength/Skill:
Split jerk
5-5-5-5-5

*We’re not going heavy. This is mostly a technique day to get us ready for C&J’s next week. DO NOT GO HEAVY!

WOD:
3 rounds – 3 min AMRAPs
500 m row
Toes to bar

*Rest 3 min between rounds. Score for max toes to bar.

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Monday 10/6/14

WOD:
5 rounds
10 hang power cleans (115/75)
20 KB swings (53/35)
30 double unders

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Saturday 10/4/14

WOD:
5 rounds
400 m run
3 rope climbs
20 wall balls (20/14)

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