2-28 WOD

Thursday
warm up/mobility = see board

1) 20 Min C+J technique
2) Open.11.3
AMRAP5
SquatClean (165/110#)
Jerk (165/110#)

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2-27 WOD

Wednesday;
Warm up/ mobility= see board

1) 3 Rounds
10 Thruster 95/65#
10 PullUp
Rest 7 min
3 Rounds
10 DeadLift 225/155#
10 HSPU
Rest 7 min
20 PowerSnatch 135/95#

2-26 WOD

Tuesday
warm up/mobility = see board
1) Skill 15 min DoubleUnder
2) ForTime
50 WallBall (unbroken)
50 DoubleUnder (unbroken)
40 WallBall (unbroken)
50 DoubleUnder (unbroken)
30 WallBall (unbroken)
50 DoubleUnder (unbroken)
20 WallBall (unbroken)
50 DoubleUnder (unbroken)
10 WallBall (unbroken)
50 DoubleUnder (unbroken)
3) 100 EvilWheel ForTime

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2-25 WOD

Monday
warm up/mobility=see board

1) PushPress (5, 3, 1), (5, 3, 1); Rest as needed
* The second wave should be heavier than the first
2) ForTime
30 WallBall (unbroken)
50 WalkingLunge
15 MuscleUp
50 WalkingLunge
30 WallBall (unbroken)
ROLL

2-24 WOD

Sunday:
Open gym 2:00 & 3:00pm
Intro to CrossFit at 3:00pm-RSVP.
4:00pm team WOD

Sunday WOD option during OPEN GYM and TEAM WOD!
Warmup/mob=see board
1) 15 min to heavy C+J
2) ** In teams of 2, alternating movements, complete:
AMRAP16
1 C+J @55% of 1
1 Round Cindy

2-23 WOD Bring a Friend & Community Day

2:00-5:00pm- EVENT
2:00pm Kipping Clinic

3:00-5:00pm heats will run through for the below wod.

In teams of two – share the work run together

400m run with med ball
50 wall ball partner toss
75 burpees (one partner holds ball overhead)
75 med ball sit ups
100 jumping squats (other partner holds planks)
400m run with med ball.

———————————
Thank you for joining us tonight! what a great night at CFSWP: A few of us went to Dick’s Kitchen for dinner and drinks and to play pool after at the Gypsy! Nice night all!

Welcome: Ian, Keith and Michele to CFSWP!

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Thanks Richard from Dick's Kitchen from stopping by our community and Bring a friend day.
Thanks Richard from Dick’s Kitchen for stopping by.

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Winners of tonight’s raffle:

Scott Harris won: Dick’s burger certificate donated by DK’s.

Amanda Elder won a month of CrossFit SW Portland membership.

Keith Van Houston won a CFSWP paleo tracking book.

Eric Lancaster won a 30 min massage with Ryan.

Meat package won by Troy Stange donated by Proletariat Butchery

Thank you Dave Norman for coming out and shooting footage of the event!

2-20 WOD

Wednesday:
warm up/mobility = see board
AMRAP7
3 MuscleUp
9 HRPushUp
12 BoxJump (24/20′)
Rest 5 min
AMRAP7
5 Thruster (135/95#)
10 PullUp
40 DoubleUnder
Rest 5 min
AMRAP7
7 DeadLift (185/125#)
14 Burpee
100m ShuttleRun

2-18 WOD

2-18 WOD – Monday

No 6am or 8:30am class today- regular schedule for the remainder of the day.

Warm up and mobility see board.
then 5 min. Handstand Hold / 5 min. walking & forward rolls

2) AMRAP12
50 Squat
30 PushUp
15 PullUp

3) 150 SitUps ForTime or 15 min DU