1-1 Happy New Year!

Tuesday 5:00pm and 6:00pm class only!

WarmUp
Row 500m
Mob: Bandy Ham
1 Len Inchworm
1 Len Spiderman
16 Burpee
A. DeadLift 10 x 2 @75%; Rest exactly 60 sec
B. 5 Rounds for Time
12 HR PushUp
18 KB Swing (2/1.5 pood)
24 DoubleUnder
C. GHD BackExt 3 x ALOT
Cool
Roll

Time to train!

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12-31 WOD Holiday hours… Last class is at 4:00pm

Monday
WarmUp
Row 500m
Mob: Bandy OH Shoulder
2 Rounds
7 PushUp
10s HSH
14 Squat
A. 4 Sets
Press x 5 reps @21X1
Rest 60 sec
PullUp x 10 reps @21X0
Rest 60 sec
B. ( Run 400m; Rest 90 sec ) x 4
C. AbRollout 3 x ALOT
Cool
Roll

Happy New Years!
Open New Years day from 5:00pm and 6:00pm WOD.

12-30 WOD

Sun
A. In Teams of 3, with one partner working at a time
AMRAP12
C+J x 5 reps
DU x 16 reps or Burpee x 8 reps
Rest 6 min
B. In Teams of 3, with one partner working at a time
AMRAP12
PullUp x 5 reps (RX or Jumping, no bands)
KBSwing x 16 reps (1.5/1 pood)

100 situps for time.

12-29 WOD

Saturday: 9:00am – open gym.

This week come in and work on your goals or your goat! Or come do a WOD that you missed last week.

Jump into fitness with our New Year’s special for new customers only. It’s time to set those 3,6 and 12 month fitness goals. Start in January and save with 15% off a 3 month prepaid CrossFit package, 20% off a 6 month prepaid CrossFit package and 25% off a year membership.. It’s time to train at CrossFit SW Portland.

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12 Days of Christmas WOD

12 Days of Christmas WOD

First round, 1 rope climb. Second Round, 1 rope climb + 2 box jumps. up to 12 rounds total!

Men 135 / Women 95
This wod is performed kinda like the song “12 Days of Christmas”

1 Rope ascent
2 Box Jumps (30″ or higher)
3 Hand Stand Push Ups
4 Clean & Jerk 135#/95#
5 Push Ups
6 T2B
7 KB Swing 1.5 pood/1 pd
8 Double Unders
9 Ring Dips
10 Pistols
11 Pull-ups
12 power cleans 135/95

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12-20 WOD

WOD:

WarmUp
Run 400m
1 lap Inchworm
1 lap SpiderMan
3 Rounds
5 push ups
10 PassThrough
15 OHS

A. EMOM7 Front Squat x 3 reps @ 80%

B. 4 Rounds
10 wall balls
10 kettle bell swings 2 pood/1.5
10 wall ball sit up
10 box jumps 24′
10 calorie row
Rest 1 min

$$ GHD Back Ext 3 x alot
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Cool
Roll

12-19 WOD

Wednesday

Holiday schedule.

Dec 24th: we will have one 9:30am WOD. ’12 days of x-mas’
Dec 25th: closed
Dec 26th: reopen for the 5:30pm and 6:30pm class only.
Then resume regular schedule until Dec. 31st.
Dec 31st: closes after the 4pm class.
Jan 1st: reopen for the 5:30pm and 6:30pm class only.
Resume regular schedule.

Happy Holidays!

WOD:

WarmUp
Row 500m
1 Lap Spiderman
3 Rounds
5 PushUp
10 WallBall

A. 10 min to a heavy PowerClean+PushJerk

B. EMOM7
PowerClean+PushJerk x 3 reps (@80% of A)

C. 4 Rounds for time
5 LSitPullUp
15 Burpees

Cool
Roll
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12-18 WOD

Tuesday’s WOD

WarmUp
Row 500m
Mob: Bandy Ant Shoulder
2 Rounds
10 PushUp
10 SupineRow

A. 4 Sets
CGBP x 2-3 reps @20X1
Rest 30 sec
KBSwing x 10 reps (Heavier than last week)
Rest 2 Min

B. AMRAP13 (CFFB)
1 round consists of:
1 Push Press @70% of body weight
1 Pull Up
3 Push Presses @70% of body weight
3 Pull Ups
5 Push Presses @70% of body weight
5 Pull Ups

S$$ 50 burpees for time!

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