Saturday, February 6 WOD
Feb0
Yep, Chuck Liddell does Crossfit.
WOD: 10 Rounds
7 Pullups
11 DB Squat Cleans (35/20)
13 Hand-walk Pushups
17 Broad Jumps
Friday, February 5 WOD
Feb0
BIG morning classes at FTP! DON’T FORGET… we are trying a 7 a.m. CLASS next week!! We hope to see some of you there.
Here is what we suffered with today:
20:00 AMRAP:
10 x Box Jumps
10 x Overhead Squats
10 x Burpees
10 x Wall Ball Shots
Huge, hard-working 6a.m. class!
9 a.m. always brings it!
check out these pipes!
Nice work this week, everyone!
Thursday, February 4 WOD
Feb1
Papa M. and his people... Crossfit FTP's finest!
POWER CLEANS! YES!!
Strength and power are essential components of Crossfit. Today’s focus was on developing your power.
WOD #1: 5 x 3 Power Cleans.
Each set must be done continuously, without taking your hands off the bar. back to back reps required.
Want to see how its done? Check this out! Pyrros Dimas, weighing 83 kg (182#) Clean and jerk of 213 kg… that’s 468.6#!!! Amazing!
Pyrros Dimas World Record Clean & Jerk (no sound)
We also threw in some fun for the upper body….
WOD #2:
21-18-15-12-9
TRUE Push-ups (chest must hit the ground - no exceptions!)
Double-Unders
Ring Dips
Hope you enjoyed!
Wednesday, February 3 WOD
Feb0
9 ROUNDS for time:
5 x Thrusters (115#/75# or more)
5 x STRICT Pull-ups
FTP ANNOUNCEMENT: new trial class at 7a.m.
Feb0
Starting next Monday, February 8 we are going to try an additional class… at 7 a.m.!!
We are going to try it for one week… and see how attendance goes. This class is 100% dependent on ATTENDANCE… so if you like the idea of a 7 a.m. option, SHOW UP!
Hopefully this will open things up for morning Crossfitters and give you early morning people another option for killer wods.
Tuesday, February 2 WOD
Feb1
“HELEN GOT BIGGER!”
Helen (3 rounds) is just not big enough for Spokane Crossfitters, so we fattened her up for your Met-Con enjoyment.
6 Rounds, for time:
400 meter Run
21 x KB Swings (53/30)
12 x Pull-ups
Crossfitters are the toughest people around... just ask Blaze's hands!
Monday, Feb. 1st WOD
Feb0
Happy February! Lots of strength and power this month… starting with today’s WOD:
Start with
5 x 5 Back Squats (record load lifted for sets)
Followed by “KAREN” - 150 Wall Ball shots FOR TIME! Ouch!!
How those legs feelin, folks??
Can you tell how much Becky loves Wall Ball?
Tiger and Dup can't get enough Wall Ball action!
Saturday, January 30 WOD
Jan0
Yes we are, and we're proud of it.
WOD:
Announcement - Starting Feb. 1st, Saturdays are no longer free at FTP… we will now charge $5 (non-members) to workout with us on that day. First-timers still get to try us out for free one time, regardless of the day of the week. ALL proceeds will go to our “Equipment Fund” so we have more kick ass toys at CrossFit.
Wednesday, January 27 WOD
Jan2
Strength day…. SHOULDERS!
Yep, legs got a break today. Shoulders didnt though! Check it out.
FIRST….
5-4-3-2-1 SHOULDER PRESS (add weight each set to find 1RM)
NEXT….. using the weight of your 1RM Shoulder press
5 push press + 5 push jerk, followed by 20 sit-ups
4 push press + 4 push jerk…. 20 sit-ups
3 push press + 3 push jerk…. 20 sit-ups
2 push press + 2 push jerk…. 20 sit-ups
1 push press + 1 push jerk
Post top weight lifted.
That’s right…. the 6p.m. class made the website!!
Tuesday, January 26 WOD
Jan0
“BADGER” - one of the toughest wods we have had this month…. and everyone rocked it! Nice work today with this Hero WOD.
“Badger” consists of
3 Rounds, for time:
30 x Squat Cleans (95#/65#)
30 x Pull-ups
800 meter Run
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, December, 2007.
