January 2nd, 2012

CrossFit SW Portland
January 2nd, 2012
Monday

No AM classes today, see you at 4pm or 6pm today. Our regular schedule starts back tomorrow.

New classes added, check the updated schedule to learn more!

Coach Ann is in the CFSWP box every Tue. and Thur. AM for the 6am, 7am and 8:30am class! Check out one of her AM classes!

WOD A or B
(warmup,Skill, Mob)

Then

A.
function
for time:
100 walking lunges
50 wall balls
25 ring dips
50 wall balls
100 walking lunges

OR

B.
being
part 1:
for time:
8 clean and jerk – 135#/95#
25 double unders
Row 250 m
20 double unders
8 clean and jerk – 135#/95#
20 double unders
Row 250 m
25 double unders
8 clean and jerk – 135#/95#
rest 4+ hours
part 2:
Run 1K

———————————————————-
CrossFit SW Portland ‎100 day challengers…do 63 burpees!

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