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cfsv, crossfit spokane valley, elk 101, extreme elk magazine, how to get into elk shape, misfit athletics -

1. Weakness warm-up 100 calorie row - 5:25 2. Met-Con For time: 40 Bar facing burpees 20 Deadlifts 275/185lbs 20 Bar facing burpees 10 Deadlifts 275/185lbs 10 Bar facing burpees 5 Deadlifts 275/185lbs 7:16 3. OLY EMOM for 6 Rounds 3 Back squat @70% #285 4. Interval Work AMRAP 4 Minutes x3 rest 2:00 between AMRAPS 12 Shoulder to OH #155 12 Box jumps 24/20″ 12 Calorie row 189 reps

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crossfit spokane, misfit athletics -

Oh man, today I woke up and knew it was going to a rough day of training. By the way, spring is in the air! 1. Warm-up 100 Double-unders Row 250m 100 Double-unders Done! 2. Met-Con AMRAP 10 Minutes 30 Wallballs #30 Wall Ball 20 Box jump overs 24″ 10 Power cleans 165lbs 3 Rounds in 11:23 - wall ball sets felt good, however, box jump overs sucked for me today. 3. OLY EMOM for 6 Rounds 3 Back Squat @70% #280 - didn't feel light, it should though. Add 5lbs to last week. These are meant to be smooth...

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crossfit spokane valley, misfit athletics, open prep, outlaw way -

Signed up for the 2015 CrossFit Open Yet? Do it! Met-Con For Time 20 Muscle Ups 30 Thrusters 100/70 40 Bar Facing Burpees 50 Calorie Row 10:36 Olympic Lifting Every 90 Seconds for 6 Rounds 4 Touch and Go Squat Cleans @65-75% Start at 65%, only work up if they feel smooth. #185,205,215,225,230,230 Interval Work AMRAP 3 Minutes 10 Power Snatch 115/75lbs 10 CTB Pull Ups -Rest 1 Minute- AMRAP 3 Minutes 8 Power Snatch 135/95lbs 8 CTB Pull Ups -Rest 1 Minute- AMRAP 3 Minutes 6 Power Snatch 155/105lbs 6 CTB Pull Ups 2 rds + 1, 2 rds,...

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