Workout Of The Day

5-18 WOD

CrossFit SW Portland — Sat, 18 May 2013 00:04:19 +0000

Saturday: 9:00am CrossFit with coach Jen and 11:00am Functional Fitness Bootcamp with coach Cody Heeter!

Could back squatting Cecilia be the surprise cash out?

Sat. 9:00am with Jenn K

Warm Up:
Row 500m
Mob – shoulders
Dynamic stretching – high knees, butt kicks, high kicks
10 inchworms w/ push-ups
20 air squats (pause for :30 on every fifth squat)

WOD: AMRAP 20
10 pull-ups
15 wall balls (20/14)
20 box jumps (24/20)
200m run

$$ surprise cash out!

then

11:00am Functional Fitness Bootcamp with Cody Heeter!

Foam Roll
Handwalks x 5
World’s Greatest Stretch x 5ea
Drop Lunge x 5ea
500m Row

Mini Band walks
Skill work

“The Hurricane”
#1 Row
#2 Jump Rope
#3 Tire Flips
#4 25m Lateral Shuttle Run
#5 Walking Lunges w/ (25/15#) plate overhead
:30 work / :30 rest x 5 then rotate

“Thunderstruck”
Wall ball to the ACDC song “Thunderstruck”

Cookie Jar:
Prowler Push

Foam Roll

5-17 WOD

CrossFit SW Portland — Fri, 17 May 2013 05:12:40 +0000

Friday: (6:30pm- competitor class & open gym for experienced athletes).
WarmUp
Row 500m
Mob: Couch
2 Rounds
5 PullUp
10 FS (pvc or BB)
1) 4 Sets
BackSquat x 6-8 reps @20X1
Rest 60 sec
Strict (C2B or COVP) PullUp x MR(-1)
Rest 90 sec
2) 5 Sets
3 min Running Clock
Row 500m
AMRAP KBS 1.5/1.0pd
Rest 3 min
Cool
Pigeon
Roll
Check in prize:

*limited supplies to see an up and coming movie: See trainer for details.
WOD, Check in on our FB page and receive movie pass for two!

5-16 WOD

CrossFit SW Portland — Thu, 16 May 2013 05:16:55 +0000

Thursday

Row 500m
Mob: BandyHam
1 Len Spiderman
1 Len Inchworm
1) 15 to build to heavy single DeadLift, No Slop.
2) 4 Rounds
10 DeadLift TnG, @60% of 1
10 RingDip
Rest 45 sec
Cool
BB Hamstring Roll
Roll

5-15 WOD

CrossFit SW Portland — Wed, 15 May 2013 05:38:54 +0000

Wednesday:

WarmUp
Row 500m
3 Rounds
8 PushUp
8 BootStrapper
1) 7×1 3-Position Clean (HiHang, Knee, LowHang); Rest 90 sec
2) 5 Rounds
10 Thruster 95/65#
10 Burpees
Run 300m
Cool
Roll

5-14 WOD

CrossFit SW Portland — Tue, 14 May 2013 05:21:29 +0000

Tuesday

WarmUp
Row 500m
Mob: PulsingBandyLunge
2 Rounds
7 PushUp
14 WalkingLunge
1) 4 Sets
BB AlternatingLunge x 6-8 steps (6-8 a leg, BB in FrontRack)
Rest 90 sec
HSPU x MaxReps (add deficit if getting more than 10)
Rest 90 sec
2) 5 Rounds for Time
5 PowerClean 185/125#
10 Burpee
Cool
Roll

5-13 WOD

CrossFit SW Portland — Mon, 13 May 2013 04:39:51 +0000

Monday

WarmUp
Row 500m
Mob: Bandy OHShoulder
2 Rounds
6 PushUp
6 BootStrap

1) 4 Sets
PushPress x 3-5 reps
Rest 90 sec
TTB x 10-15 reps
Rest 90 sec

2) AMRAP12
10 PushUp
10 SupineRow
20 DoubleUnder

Cool
Ball Pec
Rol

5-12 Happy Mother’s Day!

CrossFit SW Portland — Sun, 12 May 2013 14:22:31 +0000

Sunday:

9:00am class only today
Team WOD- Join us to celebrate all our amazing moms today!
In teams of 2

Mother’s Day WOD

100 burpee pullups
400m run
100OHS (95/65)
400m run
100 box jump overs
400 m run
100 T2B
400m run

Record your time and get ready to retest next Mother’s Day!

5-11 WOD

CrossFit SW Portland — Sat, 11 May 2013 22:37:07 +0000

Saturday’s classes 9:00am CF & 11:00am Functional fitness Boot Camp

9:00am With coach Jen K

Warm Up:
Row 500m
3x jump rope; 2min on, 1 off
Mob – ant shoulder
PVC walking lunge
2x
10 scap push-ups
15 wall squats

WOD: 3 Rounds
15 Push ups
15 Thrusters (95/65)
15 Push ups
15 Bulgarian Pull Ups
15 Push ups
15 Travelling KB swings (1.5/1)
15 Push ups
1 Rope climb

$$ tabata abs

11:00am with coach Cody Heeter

Functional Fitness bootcamp

5-11 PSU LU’AU

CrossFit SW Portland — Sat, 11 May 2013 14:52:17 +0000

5-10 WOD

CrossFit SW Portland — Fri, 10 May 2013 22:30:46 +0000

Friday

WarmUp
Row 500m
Mob: Couch
2 Rounds
5 PullUp
10 OHS (pvc or BB)
1) 5 Sets
FrontSquat x 2 reps @20X1 (Heavy)
Rest 90-120 sec
2) 5 Rounds
7 OHS 135/95#
7 (C2B|PullUp)
Cool
Pigeon
Roll

6:30pm Open gym and Competitors class begins!