January 20th, 2012

CrossFit SW Portland
‎01.20.2012
Friday

OPEN GYM Fridays at 6pm! Do skill work (example: pull up or muscle up transition work) or do a WOD but get some!

(warm up,skill,Mob = see board)

then

WOD: Option A or B

A. function
A. Standing Press – build to a 1RM – record weight in lbs
B. Weighted Chin Up – build to a 1RM – record weight of BWT + weight added as score in lbs
(record score as press weight divided by total chin up load + BWT – i.e. 165# press/185# BWT + 30# db = 165/215 = 76.7%)

OR

B. being
5 min @ 80% constant pace effort:
10 lunges
10 double unders
10 sit ups
rest 3 min actively
5 min AirDyne @ 80% constant pace effort
rest 3 min actively
5 min @ 80% constant pace effort:
10 step ups alternating
10 push ups
10 back extensions
rest 3 min actively
5 min AirDyne @ 80% constant pace effort
rest 3 min actively

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100 day challengers for 81 burpees!
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January 21st, 2012

Sat rest day (or come on in for a work party at the box noon – 4pm).
See you Sunday at 2pm,3pm and team WOD at 4pm! Cheers!

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