Workouts

Together We Will Endure

Glossary of Terms

  • AMRAP = As Many Reps/rounds As Possible
  • FT = For Time
  • SDHP = Sumo Deadlift High Pull
  • STOH = Shoulder To Overhead
  • DB = Dumbbell
  • WB = Wall Balls
  • UB = Unbroken
  • GTOH = Ground To Overhead
  • DU = Double Unders
  • TGU = Turkish Getups
  • EMOM = Every Minute On The Minute
  • EOMOM = Every Other Minute On The Minute
  • CTB = Chest To Bar
  • K2E = Knees To Elbows
  • T2B = Toes To Bar
  • OHS = Overhead Squat
  • ME = Max Effort
  • AFAP = As Fast As Possible
  • BURPEE OTB = Burpee Over The Bar

Monday Dec. 04

Info

A reminder for Holiday League Participants. The L'Arche donation box will be up until Wednesday of this week. We are at $305, and our goal by Wednesday is to hit $500. If you were not apart of the Holiday League and want a chance to give back this Holiday Season, this is a great opportunity.

Here is some background on L'Arche Spokane-

L’Arche provides a home and workplace where people with and without intellectual disabilities live and work together as peers, create inclusive communities of faith and friendship, and transform society through relationships that cross social boundaries. One of our members, Kevin, lives at L'Arche and comes to workout with us every Tuesday morning at 6:30AM. 

To all of Duratus, let's give back to a wonderful community this holiday season. The donation box is at the gym and will be up through Wednesday. Thanks for being apart of something much bigger than the workout on the board every week. We appreciate your kindness.

Strength

clean + front squat (jerk last rep of set)

2x4 @ 67.5%
2x3 @ 72.5%
2x2 @ 82.5%
1x2 @ 85%
1x2 @ 87.5%

then 3 sets of 10 Front, Side, and Rear Delt Flys
*rest as little as possible

Conditioning

20 minute EMOM
Even: 10 burpees
Odd: 12/10 cal row

CP

4 rounds
x20 GHDs
x10 axel bar STOH (165/115)

Friday Dec. 01

Info

All Saturday classes will be cancelled due to Holiday League.

If you are looking for details about Holiday League, you will find them under the Champions League tab.

Strength

deadlift
2x6 @ 67.5% (touch and go)
2x4 @ 77.5% (touch and go)
2x2 @ 85%+ (touch and go)
1x2 @ 90% (drop and reset)

*focus on smooth and controlled reps

Conditioning

8 minute AMRAP
x2 SDHP (95/65)
x2 HSPU
x4 SDHP
x4 HSPU

… climb the ladder

CP

E5MOM for 20 minutes
x30 alt pistols
x30 AAB cals
x10 MUs

Thursday Nov. 30

Info

Details about Holiday League are up under Champions League. Don't forget to post your scores for the two workouts before Friday at 5PM.

Strength

strict press
1x8 @ 72.5%
rest 3:00
1x6 @ @ 75%
rest 3:00
1x4 @ 77.5%
Immediately into ME at 50%

Conditioning

22-16-10-4
box jump overs (30/24)
alternating DB snatch (50/35)
single arm OHS

CP

death by burpee to 6' target

Wednesday Nov. 29

Strength

snatch (OHS last rep of set)
2x5 @ 65%
1x4 @ 75%
2x2 @ 82.5%
1x2 @ 85%

Conditioning

6 rounds
x8 DB STOH (40/30)
x12 DB back step lunge
x24 DUs

CP

weakness work

Tuesday Nov. 28

Strength

clean + front squat (jerk last rep of set)
2x5 @ 65%
1x4 @ 75%
2x2 @ 82.5%
1x2 @ 85%

Conditioning

10 minute AMRAP
x5 DBall GTOTs
x15 box jump overs

CP

12 rounds
200m row
x5 burpee OTE

Just add crossfitduratus.com to your favorite RSS reader for heaps of RSS fun!