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Workout of the Day

crossfit spokane

Viewing posts tagged crossfit spokane

Tuesday May 22nd

 

Snatch Pulls:

4 sets of 2

60 second rest btw sets

Thruster:

7 sets of 3

60 seconds of rest btw sets

Conditioning:

“Elizabeth”

21-15-9

Squat Clenas (135/95)

Ring Dips

A reminder that Monday-Thursday will be regular hours at Crossfit Spokane Valley…We will be closed Friday because we will all be in at the Northwest Regional Competition…Regular hours on Saturday 8:00, 9:00 and 10:00am with Jake the Snake…and we will be closed on Monday for the holiday. 

Love to see as many faces as possible at the Regional Event!

HALLOWEEN DEMONS

3 ROUNDS FOR TIME

1000 METER ROW

20 DEADLIFTS (135/225)

20 PUSH-UPS

20 DOUBLE UNDERS

REMINDER: LAST DAY AT CURRENT LOCATION IS NOVEMBER 12…FIRST DAY AT NEW LOCATION IS NOVEMBER 15.

Men’s Easy To Read Results

OVERALL PLACE:

1.  Tyler

2.  Brandon F.

3.  Kyle M.

4.  Josh B.

5.  Matt N.

6.  Brian G./ Glen K.

7.  Pat H./ Brayson

8.  Cam M.

9.  Chris C./ Josh P.

10.  Conn W./ Scott E./ Mike S.

11.  Cody M./ Bob T.

12.  Chase/ Rick A.

13.  Mark R.

14.  Mr. Bill

EVENT 1:  AMRAP

1.  Tyler 112

2.  Brandon 110/ Josh B. 110

3.  Matt N.  105

4.  Kyle M.  104

5.  Pat H. 102

6.  Brayson 95

7.  Glen K. 93

8.  Brian G. 90

9.  Josh P. 89

10.  Mike S. 78

11.  Chris C. 77/ Scott E. 77

12.  Cam M. 76

13.  Conn W. 75

14.  Rick A. 67

15.  Cody M. 66

16.  Mark R. 65

17.  Chase 63/ Bob T. 63

18.  Mr. Bill 47

EVENT 2:  1RM ground to overhead:

1.  Kyle M. 245#

2.  Tyler 225#/ Brandon F. 225#

3.  Matt N. 205#/ Josh B. 205#

4.  Conn W. 195#

5.  Pat H. 185#/ Cam M. 185#

6.  Chris C. 175#/ Brayson 175#

7.  Chase 155#/ Glen K. 155#/ Cody M. 155#/ Rick A. 155#

8.  Brian G. 135#/ Mark R. 135#/ Mike S. 135#/ Josh P. 135#/ Scott E. 135#

9.  Mr. Bill 120#

10.  Bob T. 115#

Event 3:  Chipper

1.  Tyler 4:17

2.  Brandon 4:32

3.  Brian G. 5:00

4.  Kyle M. 5:09

5.  Glen K. 5:21

6.  Cam M. 5:26

7.  Matt N. 5:31/ Josh B. 5:31

8.  Brayson 6:03

9.  Pat H. 6:06

10.  Josh P. 6:19

11.  Chris C. 6:31

12.  Bob T. 6:39

13.  Scott E. 6:55

14. Mike S. 7:32

15.  Conn W. 7;36

16.  Chase 8:04

17.  Cody M. 8:08

18.  Mark R. 8:17

19.  Rick A. 8:21

20.  Mr. Bill 9:43

Aftermath

Yesterday over 47 athletes competed in CrossFit FTP’s annual “CrossFit for Hunger. Admission to the event was 10 non-perishable food items for spectators and 20 for competitors. Overall, we raised two truck beds full of food for 2nd Harvest Food bank to distribute locally to those in need. The atmosphere during the event was absolutely amazing. Fans cheered, laughed, and grimaced as they watched their favorite athlete get through the workout.

During the event, three workouts tested athletes in multiple aspects of their physical capabilities. The first workout was a 5 minute AMRAP (as many rounds as possible) and included 5 burpees with a jump over the Olympic barbell, 7 deadlifts (135m/95w), and 9 wall ball shots. Top competitors averaged 4.75 rounds in this fire-breather workout. Directly following the first WOD athletes had 3 minutes to get a score for their one rep max lift of ground-to-overhead. The third an final WOD was a metabolic storm that began with a 30 calorie row. Next, athletes took an Olympic weight plate (45m/25w) overhead and performed walking lunges for 30 yards, followed by 30 “show me push-ups”, after that it was 30 anchored sit-ups, and then 30 over-the–box box jumps. Competitors showed a tremendous amount of heart throughout this workout.

What a successful event! It’s thanks to everyone who showed up that this was possible. Thank you coaches for helping orchestrate the judging, thank you athletes for bringing your “A” game, and thank you to everyone who came to support this wonderful cause. We appreciate everyone for helping execute another successful year of CrossFit for Hunger!

-Montana

CrossFit For Hunger 2010 is in the books.  KC and I are working on the new valley gym this weekend, so it’s safe to say I won’t have time to produce a video of the event just yet, but please keep checking back in as I will try to get in done this week.  Thank you everyone for an amazing event.  Here is the Women’s Final Results, the Men’s will be up sooner than later.

-Bulldog

WOMEN’S FINAL RESULTS

  1. Jenni N.
  2. Stacie K.
  3. Melissa R.
  4. Jessica A
  5. Shani S
  6. Amy M / Angela G
  7. Brie A
  8. Sara MAV
  9. Sarah T
  10. Angie W
  11. Janet G
  12. Alica C / Juliann
  13. Desiree P
  14. Andrea (h-chick) / Audrey
  15. Elaine / Jessica
  16. Alisha W.
  17. Rochelle G.
  18. Mrs. Bill
  19. Ann F
  20. Carol
  21. Kathy

WOD # 1

  1. 107 – Jenni N.
  2. 100 – Becca M.
  3. 98 – Stacie K / Brie A.
  4. 96 – Melissa R. / Amy M.
  5. 90 – Angela G.
  6. 88 – Shani S. / Angie W.
  7. 84 – Alicia C. / Sara MAV
  8. 83 – Janet G / Jessica A
  9. 78 – Juliann H.
  10. 77 – Desiree P.
  11. 76 – Sarah T.
  12. 75 – Alisha W. / Andrea (h-chick)
  13. 74 – Audrey
  14. 66 – Elaine
  15. 65 – Jessica
  16. 64 – Mrs. Bill
  17. 60 – Rochelle G.
  18. 54 – Kathy / Carol
  19. 52 – Ann F.

WOD # 2

  1. 125 – Jenni N.
  2. 120 – Shani S
  3. 115 – Melissa R. / Amy M. / Jessica A.
  4. 105 – Sara T. / Andrea (h-chick) / Desiree P. / Stacie K.
  5. 100 – Janet G. / Alicia C. / Angela G.
  6. 95 – Brie A. / Rochelle G. / Becca M. / Alisha W. / Audrey / Jessica / Sara MAV
  7. 85 – Juliann H. / Angie W.
  8. 75 – Mrs. Bill / Ann F. / Carol S.
  9. 70 – Kathy
  10. 65 – Elaine

WOD # 3

  1. 5:18 – Jessica A.
  2. 5:47 – Jenni N.
  3. 6:19 – Stacie K.
  4. 6:21 – Melissa R.
  5. 6:40 – Angela G.
  6. 6:42 – Shani S.
  7. 6:44 – Brie A.
  8. 6:54 – Becca M.
  9. 7:09 – Amy M.
  10. 7:12 – Sara MAV
  11. 7:17 – Sara T
  12. 7:30 – Rochelle G
  13. 7:32 – Angie W.
  14. 7:33 – Juliann H.
  15. 7:39 – Janet G.
  16. 7:42 – Audrey
  17. 8:25 – Elaine
  18. 8:32 – Desireee P
  19. 8:38 – Alicia C.
  20. 8:46 – Jessica
  21. 8:52 – Andrea (h-chick)
  22. 9:07 – Ann F.
  23. 9:16 – Mrs. Bill
  24. 9:58 – Carol S.
  25. 10:00 – Kathy / Alisha W.

Friday

Game Day!

If you’re not participating, competing, etc. …

Then come on down for some fun -The Dumbbell Complex:

For Time:

21-15-9 (35’s / 20’s)

Dumbbell Thrusters

Dumbbell Front Squats

Dumbbell SDHPs

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