Friday- WOD 1: Back Squat or Thursday’s WOD Open Gym at 6pm Saturday – trainers work out For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 185 pound Clean and […]
July 27, 2011 Wednesday We are ready for this thanks to Coach Ann’s running clinic! Three rounds for time of: Run 800 meters Rest 2 minutes Running clinic sign
July 19, 2011 TUESDAY “Manion” Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps See you at 8:30 am!
http://www.cycleoregon.com/weekend-ride/ Good luck CFSWP riders: Ann, Robert, Hannah and Zoey!! These pic’s are from last years Cycle Oregon..
July 12, 2011 Tuesday Skill: HSPU For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping. […]
July 10, 2011 Sunday Five rounds for time of: Run 400 meters 145 pound Deadlift, 20 reps 20 Push-ups 145 pound Deadlift, 10 reps 10 Push-ups Yep: Athletes: remember to post in your WOD books!
CrossFit SW Portland July 7, 2011- HERO WOD- YEP! THURSDAY “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
CrossFit SW Portland Wednesday July 6th Shan’s B-day WOD! July 6th- Get ready for Fight Gone Bad…Benchmark Workout! “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 45 women & 75 men (Reps) Box Jump, 20″ box (Reps) Push-press, 45 women & 75lb men (Reps) Row (Calories) […]
Brief Update: Our good friend Julianna Verboort would like to invite you to participate in Run For Congo Women. It sounds like a 5 K run/walk on July 23, 9:00am Willamette Park (flat course) great for families too. It is a fun way to support women in Congo. Please contact me if interested in attending. […]
New Summer schedule: Will add 8am clas back if we get 4 people or more. RSVP asap to let us know..who is interested. Mon: 9am, 11am, 4pm, 6pm Tue 8:30am Wed: 9am, 11am, 4pm, 6pm Thur: 9:00am and 5PM Fri: 9am, 11am, 4pm, 6pm – open gym Sat: no class Sun: 2pm, 3:00pm Intro, 4pm, […]