December 28th, 2011

CrossFit SW Portland
‎12.28.2011
Wednesday

CF classes this Wednesday: 8:15am,9:15am, 4pm and 6pm (noon class RSVP)

Function or being WOD options!

Function
A. Clean and Jerk – build to a tough double in a few sets
+
Run 400 m @ 90%; rest walk 2 min x 2
+
3 rounds for time AFAP:
20 double unders
10 burpees

Being
part 1:
A. Clean and Jerk – build to a tough single in a few sets – NOT a 1 B. Chin Ups – 20 unbroken x 3; rest 2 min
C. 10 burpees AFAP; rest 30 sec x 4
rest as needed
part 2:
Run 400 m @ 80%; rest 1 min x 2
+
run 2000m @ race pace
+
Run 15 min @ Z1 easy

————————

100 day challengers do 58 burpees!

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Start thinking about YOUR New Years resolution’s& fitness goals!
CFSWP will help you get there in 2012!

See you here on New years at 4pm! Team-WOD!

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