November 23rd, 2011

CrossFit SW Portland
November 23nd, 2011
Wednesday

Warmup+Skill+ Mobility WOD – see board
9:15am
Noon- Getting Started Intro-RSVP
6PM Team turkey WOD-RSVP


9:15am
Function
A1. Single Arm DB Power Clean x 1/Single Arm DB Push Press x 5 – L; rest 20 sec
A2. Single Arm DB Power Clean x 1/Single Arm DB Push Press x 5 – R; rest 20 sec
A3. Single Arm DB Power Row Standing – L @ 20X0; 5-8/arm; rest 20 sec
A4. Single Arm DB Power Row Standing – R @ 20X0; 5-8/arm; rest 120 sec
(3 sets – try to add weight per set)
+
AMRAP Double Unders in 30 sec; walk 30 sec rest x 10 for total reps
Being
100 TGU not for time – 16/12 kg – slow and steady

6:00PM ~~~~Surprise~~~~ team turkey WOD!

See you tomorrow! Don’t forget those burpees. Tomorrow is day 23 of the 100 day burpee challenge!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s