December 21st, 2011 and New location- update

New location coming January 2012.

You will find us right behind Lincoln High School in Goose Hollow!

CFSWP

1226 SW 16th Avenue, Portland, OR.
Soft grand opening – January!

Stay tuned!
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WOD
CrossFit SW Portland
December 21, 2011
Wednesday

Option A or B

Function
A. Clean – build to a tough 1 – go for a 1RM if you feel it – rest LONG b/t sets
B. Max Broad Jump – 5 attempts; rest 1 min b/t attempts
C. 100 wall balls for time (do amrap unbroken, then chip away, no pacing allowed)
or wall ball scaled – thrusters!

Being
part 1:
A. Clean and Jerk – 6 sets of 2 – aggressive weight but clean; rest as needed
B. Hang Power Snatch TnG x 10; rest 1 min x 3
C. 15 chin ups; rest 1 min x 4
rest 6+ hours
part 2:
Run 400 m @ 90%
rest 2 min x 5 – same pace per set
——————————————————-

Day 51 of the 100 day Burpee Challenge! WOOO HOOO!

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