21-15-9 thrusters + Pullups 3…2…1…GO
CrossFit SW Portland Excellent work this summer athletes. You have worked hard and you those that make it in on a regular basis are now feeling and seeing some great results. Tammy and Kelly have had some great PR’s lately! Congrats gals! Reminder: The end of summer hydrostatic testing is now due. Please make your […]
9:00am Park WOD or 4pm CFSWP box WOD no 2pm or 3pm class today move: jog around park pass throughs bootstraps warm up: 3 rounds of 1o push ups 10 sit ups 10 jumping squats Three rounds for time of: 50 pound dumbbell Waiter walk, 100 meters, Right arm 50 ab mat Sit-ups, 200 singles […]
CrossFit SW Portland Upcoming events: This Friday, August 18th we will be having a paleo potluck for those that would like to stay for a bite to eat after the 6pm work out. If you plan on staying thenbring your favorite paleo dish! ; ) This Sunday, August 21st @ 9:00 am start. Park work […]
August 3, 2011 Wednesday 110803 CrossFit Games Event 8 Complete as many reps as possible in 3 minutes of: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24″ box 20 Sumo-deadlit high-pull, 108 pound kettlebell 30 Burpees 20 Shoulder to overhead, 135 pounds 120 foot Sled pull, […]
CrossFit SW Portland Tuesday: Meet up with Eva! Eva is NOT messing around. August 2nd, 2011 Tuesday “Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups See you tonight at 5pm at National Night out at Pendleton Park! demo for adults kids, free membership drawing for new […]
August 1, 2011 Perform the following tests: L-sit for time. Handstand walk for distance. (Can be scaled to handstand hold, plank hold or downward dog hold). Chest to bar weighted pull-up for load. (scaled with band if needed). Snatch 1 rep for load. $$ out benchmark: As many sit ups ad you can do in […]
CrossFit SW Portland Congrats goes to Kelly for getting her first pull up / chin up! woo hoo. This is just the first step to many more to come.. August 1st!
Sunday’s WOD: another awesome CF workout! by CrossFit SW Portland on Sunday, Muscle ups can be scaled into dips and pull ups with or with out bands. Sunday- July 31, 2011 Sunday For time: 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 50 yards 5 muscle ups 245 pound Deadlift, 10 […]
CrossFit SW Portland Fran challenge end date and hydro-static body fat weigh in. Sunday, August 28th. Be ready for her!