7-31 WOD

Tuesday

A. 4 Sets
HangSquatClean x 3 reps
Rest 30 sec
Dips x MaxReps(-1)
Rest 2 min

B. 4 Rounds for time
Run 400m
50 AirSquats

$$ HollowRocks – 3 sets of alot

7-30 WOD

Monday

Warm up/mobility = see board.
A. 4 Sets
CGBP x 3-6 reps @20X1
Rest 30 Sec
SupineRow x MaxReps-1 @2121
Rest 2 min
B. 5 Rounds for time
Row 250m || Run 200m
25 PushUp

ROLL

7-29 WOD

Sunday

Warm up/mobility = see board
In teams of total/6 with one partner working at a time, complete the following for MaxReps.
3 Rounds / 2 min each station
WallBall (20/14 lb)
PullUp
PushPress (95/63 lb)
RopeAscent 15′
ProwlerPush (220/145 lb) || SledDrag (90/60 lb) [a gym length == 1 rep]
Rest

ROLL

7-24 WOD

  Wednesday
    DK’s Farwell Wod :0(
    A. 10 min SplitJerk practice
    B. 10,000 Pounds
         lift 10,000 pounds of weight in doing
           ONE Deadlift
           ONE BackSquat
           ONE PowerClean
         in as few rounds as possible.
       * working with a partner or two is good.
       * scaling is good
       * Purists may want to restore Press for Power Clean

WOD 7-20

Friday

Photo By Mary Bernsen.

Warm up/mobility = see board
A. 4 Sets
Clean x 1.1.1 reps (squat clean)
Rest 10 sec
TallBoxJump x 1.1.1.1.1 (step down, rest 5 sec betwixt)

B. 15-9-6 reps of:

Cleans 135 pounds
Ring dips

ROLL

See you Sat at 7pm for CrossFitter’s night out. RSVP if you can make it at info@crossfitswportland.com. Sasquatch Brewery in SW Portland.