WarmUp
Run 600m
2 Rounds
7 PushUp
14 Lunge (7 a leg)
1) AMRAP4
5 Thruster 95/65#
5 Burpee
Rest 4 min
2) AMRAP4
10 KBSnatch 24/26kg (5/arm)
10 AlternatingLunge (5/leg)
Rest 4 min
3) AMRAP4
5 ProneDBRow 45/25#
5 TTB
Rest 4 min
4) AMRAP4
Row for meters
Cool
Roll
WarmUp
Row 500m
2 Rounds
5 PullUp
5 PushUp
5 Bootstrap
1) 4 Sets
StrictPullUp x MaxReps(-1) @20X0
Rest 60 sec
StrictDip x MaxReps(-1) @20X0
Rest 60 sec
2) ForTime
Row 500m
15 KBS 2/1.5pd
25 Burpee
15 KBS 2/1.5pd
Row 500m
Cool
Roll
WarmUp
Row 500m
Mob: BandyOHShoulder
2 Rounds
7 TigerPushUp
7 FS (bb)
1) 7×2 Clean + 1 SplitJerk (ahap); Rest 90 sec
** 2 cleans followed by one split jerk
2) AMRAP12
5 PushPress @65% of body weight
10 PushUp
15 DoubleUnder
Cool
Roll
Sunday = Funday @ CFSWP! Join us!
2:00pm Olympic Lifting Class w/coach Troy
2:00pm Intro to CrossFit w/coach Steve
3:00pm Mobility/Open gym
4:00pm TEAM WOD
CFSWP burger night out at a paleo friendly restaurant, Dick’s Kitchen in NW Portland.
*Join us on Sunday, Aug 11th after the 4:00pm team WOD.
Saturday:
9AM – CrossFit
Warm Up:
3x 2min on, 1 off – jump rope
Mobility – Ant shoulders
1 len spiderman
1 len inchworm
3x Cindy
WOD:
100 weighted walking lunges (25/15)
25 push ups
100 DUs
25 push ups
100 ab mat sit ups
25 push ups
100 kb swings (24/16kg)
25 push ups
$$ 4x 400m run; rest 1:1
11AM – BOOTCAMP w/ jen K.
Warm Up:
Row 250m w arms
Row 250m w arms and hips
Row 250m w arms, hips and legs
Mob – hamstrings
Dynamic stretching (high kicks, butt kicks)
2x 10 wall squats
10 push ups
WOD: Luck of the Draw – 30min AMRAP
Hearts – burpees
Diamonds – med ball cleans
Spades – box jumps
Clubs – pull-ups
ACES – rope climb
**5 reps per card (face value for cards>5); face cards are 10
*run 200m btwn cards
$$ 3×20 sledgehammer hits (10/arm)
WarmUp
Row 500m
Mob: BandyHam+QuickHip
2 Rounds
5 BS (BB)
10 SupineRow
1) 6 Sets
BackSquat x 2 reps @90%
Rest 90 sec
2) “Karen” (benchmark workout- record your time)
150 WallBall ForTime
Cool
Roll
Thursday
WarmUp
Row 500m
Mob: BandyHam
1 Len Spiderman
1 Len Inchworm
1) 10 min Snatch technique
2) 10 min RopeClimb technique
3) 4 Rounds ForTime
5 HangSnatch (full uns) 95/75#
1 RopeClimb 15′
Cool
Roll
Wed
WarmUp
Row 1000m
3 Rounds
7 PushUp
14 Lunge (7 a leg)
1) AMRAP8
8 HR Burpee
15 KBS 24/16kg
10 OverheadBarBellLunge 95/65# (5 a leg)
Rest 6 min
2) AMRAP8
5 SlamBam
10 Pistol (5 a leg)
10 SupineRow
Cool
Roll
or
10K row for time!
Tuesday
Tue
WarmUp
Row 500m
2 Rounds
5 StrictPullUp
7 PushUp
10 Bootstrap
1) 4 Sets
WeightedPullUp x 2-3 reps @21X0
Rest 20 sec
StrictPullUp x MaxReps @20X0
Rest 20 sec
HSH x 30-45sec
Rest 2 min
2) 4 RoundsForTime
Run 400m
6 RenegadeRows 45/25#
Cool
Roll
Monday
WarmUp
Row 500m
Mob: BandyQuickHip
2 Rounds
7 TigerPushUp
7 FS (bb)
1) 7×1 Clean + 2 PushJerk (ahap); Rest 90 sec
2) AMRAP10
6 Shoulder2Overhead @60% of 1
8 BBAlternatingLunge (Front rack barbell and lunge, 4/leg)
10 TTB
Cool
Roll
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