12-1 WOD

Sunday:

2:00pm CrossFit 101
2:00pm Oly
3:00pm Open gym
4:00pm Team WOD (In teams of three)

ROLL

11-30 WOD

Saturday:
Warm Up:
Jump rope (3x 2min on, 1min off)
Mob – Couch 2min/leg
Dynamic stretches
1 len spiderman
1 len stretch lunge

WOD: 5 rounds for time
Run 400m
30 Jump and touch (12″ above reach)
30 Wall balls

$$
3x 20 v-ups

11-28 WOD

Happy ThanksGiving

WarmUp
Row 500m
BandyHam+QuickHip
Get the depth gauges out
3 Rounds
5 PullUp
10 PushUp
15 AirSquat

“Chelsea”

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

or

1) “Cindy”
EMOM20
5 PullUp
10 PushUp
15 AirSquat

Cool
LocateLungs

$$$100 situps for time.
GoEat!

BLACK FRIDAY DEALS NOW UNTIL NOV 30th!
Shop these ‘Black Friday Deals’ at CFSWP! Offer expires Nov. 30th at midnight.

All:
2 year prepay plan: unlimited CrossFit ($100.00 a month). (Normally $175 if paid month-to-month). Prepayment required – non refundable plan. May freeze up to 10x no longer then 2 weeks at a time.

1 year prepay plan: unlimited CrossFit ($125.00 a month). (Normally $175 if paid month-to-month). Prepayment required – non refundable plan. May freeze up to 4x no longer then 2 weeks at a time.

New Members only: (May use for gifts. Must use before March 2014. Expires 30 days after first use.)
1 month unlimited CrossFit $140 (normally $175)
3x a week CrossFit $125 (normally $150)

*December’Getting Started Program’- Pay the full rate and 50% of your dues will be donated to Foothills soccer club for the Wilson turf fund.

#3…2…1…GO!

11-27 WOD

WarmUp
Row 500m
T-Spine
2 Rounds
5 TigerPushUp
10 Squat

1) AMRAP6
7 PowerClean 115/75#
7 RingDip
21 DoubleUnder
Rest 5:00

2) AMRAP6
5 BurpeePullUp
10 KBS 32/24kg
20 WalkingLunge
Rest 5:00

3) AMRAP6
3 ManMaker 35/20#
25m FarmersCarry
12 DB Snatch 35/20#
25m FarmersCarry

Cool
Roll
DSCN4785

11-26 WOD

WarmUp
Row 500m
BandyHam
1 Len Inchworm
1 Len Spiderman
SnatchWarmUp

1) 5 x 3-PositionSnatch(Hip,Knee,Floor) @65% or 1RM Snatch, focus on speed and technique; Rest Exactly :60

2) ForTime
25 MedBallSitUp 20/14#
25 Burpee
20 MedBallSitUp 20/14#
20 Burpee
15 MedBallSitUp 20/14#
15 Burpee
10 MedBallSitUp 20/14#
10 Burpee
5 MedBallSitUp 20/14#
5 Burpee

Cool
Roll

DSCN4409

11-25 WOD

Monday:

WarmUp
Row 500m
BandyAntShoulder 2/min
2 Rounds
10 SupineRow
10 Lunge+PassThru

1) 4 Sets
PushPress x 3-5 reps
Rest :60
AlternatingFrontRackedLunge x 6 reps (3 a leg)
Rest :60

2) AMRAP10
15 KBS 24/16kg
15 WallBall 20/14#

Cool
SmashGlutes
Roll

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11-24 WOD

Sunday:

2:00pm CrossFit 101
2:00pm Olympic Lifting
3:00pm Open Gym / Mobility
4:00pm Turkey WOD- Annual Team WOD!

The annual CFSWP Turkey WOD is THIS SUNDAY, 11/24 at 4PM.The 4pm class is a FREE community WOD, so members please share with your friends that have been looking for an excuse to try their first CF class. — at CrossFit SW Portland.

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