8-17 WOD

Sunday Funday!

2:00pm CrossFit 101

2:00pm Olympic Lifting

 

2:00pm & 3:00pm
Open gym: make up a missed wod, work on your goals or goats

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Save the date reminder:

Save the date and join us:

”End of Summer WOD!”
When: Sunday, August 31st, 3:00pm
What: Benchmark WOD (no team today)

*Followed by toast and paleo potluck- bring your favorite dish!

We will raise a glass to Kelsey who is finishing up her last 2 weeks at OHSU nursing school, Natasha for baby #2 is coming soon and way to go to those completing the clean eating challenge on that day! Yay!

So much to celebrate, so be sure to get in here and join us for a great wod and toast! Bring a friend and we will scale it for them.

#CFSWP #Community #FitnessFun

 

8-16 WOD

Saturday’s WOD: 9:00am

Let’s get fired up with Coach Huston!

WarmUp
Run or Row 600m
1 Len Inchworm
1 Len Lunge+Twist
2 Rounds
:15 HSH
15 KBS light
WarmUp the Sumo

1) EMOM7 SumoDeadLift x 2 rep @70% 1RM DL

2) ForTime
Run 1 mile
4 Rounds
15 SitUp
15 BackExtension (SuperMan)
Run 1 mile

Cool
Roll

8-14 WOD

WarmUp
Run or Row 400m
1 Len Lunge+Twist
1 Len SpiderMan
2 Rounds
6 SuperMan
6 HollowRock
6 KipSwing

1) Take 15:00 to work on MuscleUp or HSPU progression

2) ForTime
Run 600m
15 HSPU
150 DoubleUnder
15 HSPU
Run 600m

Cool
Roll

8-13 WOD

WarmUp
Run or Row 400m
3 Rounds
:10 HSH
6 V Up
10 Cossack
WarmUp FrontSquat

1) EMOM6 FrontSquat x ( 1 pause + 2 regular ) reps @80% of 1RM

2) 6 Sets
2 Rounds
5 PullUp
10 PushUp
15 Squat
Rest 1:00

Cool
Roll

Samantha at the Tough Mudder last weekend. Great work Sam!

8-12 WOD

WarmUp
Run or Row 400m
2 Rounds
5 InchWorm+PushUp
10 RussianTwist
5 BootStrapper

1) EMOM7
DeadLift x 3 reps @65%

2) 5 Rounds ForTime
10 RenegadeRow 35/20#
25m OH Lunge 20/14# (use medball)
10 Burpee
25m OH Lunge 20/14# (use medball)

Cool
Roll

8-11 WOD

Monday:

WarmUp
Run or Row 400m
3 Rounds
5 PullUp
5 PushUp
10 WallBall
WarmUp Movements

1) AMRAP10
6 PowerClean 135/95#
9 RingDip (comp: 6 MuscleUp)
Run 200m

Rest 5:00

2) AMRAP10
6 Thruster 115/75#
9 C2B
Row 250m

Cool
Roll

 

Save the date and join us:

”End of Summer WOD!”
When: Sunday, August 31st, 3:00pm
What: Benchmark WOD (no team today)

*Followed by toast and paleo potluck- bring your favorite dish!

We will raise a glass to Kelsey who is finishing up her last 2 weeks at OHSU nursing school, Natasha for baby #2 is coming soon and way to go to those completing the clean eating challenge on that day! Yay!

So much to celebrate, so be sure to get in here and join us for a great wod and toast! Bring a friend and we will scale it for them.