Saturday 11/1/14

WOD:
20 min AMRAP
200 m run
15 KB swings (53/35)
15 KB goblet squats (53/35)

*Score for rounds and reps

R.E.D. Friday 10/31/14 – Happy Halloween!

Feel free to wear your costumes into the gym!

WOD:
“Fight Gone Bad”
3 rounds
1 min – Wall balls (20/14)
1 min – Sumo deadlift high pull (75/55)
1 min – Box jump (20)
1 min – Push press (75/55)
1 min – Row for calories
1 min – Rest

*Score for total reps

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Thursday 10/30/14

Strength:
Strict press
6-6-6-6-6 – start at medium weight and build to a 6 rep max (or close to it)

WOD:
15 min AMRAP
10 push ups
15 sit ups
60 ft bear crawl

*Score for rounds and reps

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Wednesday 10/29/14

Happy Birthday to Trice! We’re so proud to see all the changes you’ve made in your life since you started with us. The results show it too! Hope you have a wonderful day.

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WOD:
With a 12 min running clock…
3 min of… Ground to overhead (135/95)
3 min of… Double unders
2 min of… Ground to overhead (135/95)
2 min of… Double unders
1 min of… Ground to overhead (135/95)
1 min of… Double unders

*Score for total weight moved (G2O) and total reps (Double unders). G2O should be a variation of a clean & jerk. No snatching.

Strengh/Skill:
EMOM for 10 min
Odd min – 8 strict toes to bar
Even min – 10 HEAVY Russian KB swing

*Score for heaviest weight of KB swing. If a 70# KB is too light, try swinging two 44# bells. We’re focusing on getting that perfect hip hinge with a ton of power coming from the glutes.

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Tuesday 10/28/14

Strength:
Front squat
8-8-8 @ 75% of 1 RM
– Max set of strict pull ups between sets. If you don’t have strict pull ups, do 5 negatives.

WOD:
2 min AMRAP
10 wall ball (20/14)
10 med ball cleans (20/14)

Rest 1 min

2 min AMRAP
Burpees

Rest 1 min

2 min AMRAP
10 wall ball
10 med ball cleans

*Score for total reps

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Monday 10/27/14

Strength:
Hang power snatch
5-5-5-5 @ 70% of 1 RM
– 10 back extensions (GHD) between sets

*Work on moving those feet and sending your hips back to catch in that partial squat position. It should look exactly like a full squat snatch except your hips aren’t going below parallel.

WOD:
For time
20 hand stand push ups
30 toes to bar
40 DB snatches (45/25) – 20 each arm
50 double unders

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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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