Monday, 08 October 2018

Happy Columbus Day!


Conditioning 1:

Columbus Row, 3-person team


For Time


Conditioning 2:

300m Run

25 Sit-ups

20 Shoulder Touches

15 Alternating Hand Raising Push-ups

10 Pistols

5 Muscle-ups


3 rounds for time

Compare to Friday, 14 October 2016


Stability Work:

10 Double Kettlebell Front Squats*

40m Kettlebell Waiter Walks*

50 second Low Plank

Rest 1 minute


3 rounds for quality

*Try to increase weight each round.



Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side



Post time and experiences to comments


  1. 2100m row w/Rhonda and Madeline

    18:00 cap
    through 7 st on third rd

  2. megancyork says

    Visit CrossFit Spokane Valley for a noon class.
    Min 1 – 1 power clean
    Min 2 – 2 burpees
    … So on and so forth.
    Got to minute 11. 85 lbs power cleans got heavy.
    It was so fun!!!

  3. Shadowed T, row was 8:20.
    CWOD: 18:27, banded MUs. Significantly better than last time.
    Went 15/20/25 (30 on last squts) on KB work because I doubted my shoulder. Thank I could do more next time.

  4. White Ape says

    “Columbus” team row:
    “Dr. Dennis Ape-Zilla”

    16:24 mod
    Did 30 second HS hold for touches
    Did 10 ring rows for MU’s

    Left Shoulder is still on the mend. 🙁

    Did FSQ with: 53, 62, 72
    Did right arm waiter walk with the same weights
    Did left arm with 35# all three rounds

    Tiring work!

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