Workout of the Day

Spokane fitness

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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


Friday is CrossFit For Hunger Day… the anticipation is killing me!


SKILL: 30 x Rind Dips or Ring Push-ups (if you cannot do ring dips) for time

WOD: 2 sets, for time: Row 1000 meters, followed by 30 x burpees (1:1 work to rest ratio on sets)

Record slowest of the two sets!


Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


4 Days Until CrossFit For Hunger

30+ Athletes Registered so far

… We need those on the fence to pull the trigger and register


SKILL: 2:00 for maximum reps of Double-Unders

WOD: 1. Overhead Squats 5-4-3-2-1

2. for time: 400 meter sprint with medicine ball held overhead! (men 20# ball, women 14# ball)

CrossFit For Hunger 2010

Only 5 days away from the food drive and crazy maniac workout competition.

Remember, we are not closing registration until the competition starts on Friday, so anyone and everyone it is NOT too late to compete.

Doors open at 6pm on Friday, WODs and standards announced around 6:30 pm.  You will know your heat assignment on a short notice so make sure to be ready to go by 6:30 pm.

Athletes: entry fee is still 20 food items

Spectators: entry fee is still 10 food items

1st WOD: 5 Minute AMRAP – most reps wins!

5 Burpees (Jump over barbell each rep)

7 Deadlifts (135/95 )

9 Wall Ball Shots (20/14 lb med balls – 10 & 8 ft targets)


7 Days Left Until CrossFit For Hunger 2010, it’s NOT too late to register.

Should we announce the first workout to everyone who has registered?  Or wait until the day of?

WOD: 1. Front Squats 5-5-5-5-5 2. 150 yards Plate Push for time

Top 3 women '09 CF For Hunger

Top 3 women '09 CF For Hunger


CrossFit For Hunger ’09 from dan staton on Vimeo.

Fund Raiser workout competition for 2nd Harvest Food Bank
Spokane, WA

8 Days Until CrossFit For Hunger 2010… sign up ASAP!

SKILL: Row 10 pulls for maximum WATTS (2 attempts)

WOD – for time:

50 x Wall Ball Burpees

50 x Pull-ups

50 x Box Jumps


10 days until CrossFit For Hunger…

max deadlift + max effort push-ups

WOD: 7minute AMRAP of…

7 deadlifts (50%)

7 pull-ups

Some choices are easy.  Some choices are hard.

Don’t expect a hard choice to become an easy choice just because it becomes a clear choice.

Don’t wait for a hard one to become an easy one, it’s like waiting for bread to become dough.

If you are waiting for a sign, consider you just don’t want the responsibility of the choice.

If you want to turn a hard choice into an easy one, make it… Being Fit is a choice!


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