12-30 WOD

Monday:

WarmUp
Row 500m
BandyLunge
2 Rounds
10 PushUp
10 Lunge

1) 3 Sets
PushPress x 5 reps
Rest :60
FrontRackedAltLunge x 10 Reps (5/Leg)
Rest :60

2) ForTime
Row 1K
100 DoubleUnder
30 KBS 32/24 kg
100 DoubleUnder
Row 1K

Cool
SmashGlutes

DSCN4969

0

Advertisements

12- 29 WOD Sunday

Sunday:

2:00pm CrossFit 101
(Dec athletes- make up day)

2:00pm Olympic Lifting
3:00pm Open gym
4:00pm Team WOD

There is still time to sign up for this day of FUN hosted onsite at CFSWP!
To Register yourself to Compete:http://www.thegaragegames.com/events/world-wide-wod-gym-resolution-2014/
A local competition with a level for everyone: beginner, intermediate and RX.

12-28 9:00am with Jenn K

Saturday CF fun with coach Jen K. 9:00am

Warm Up:
Run 600m (or row 500m)
Hamstrings/shoulders
20 air squats (hold every 5th for :30)
1 len inchworm
1 len stretching lunge

WOD: 5 RFT

50 air squats
25 box jumps
10 pistols
5 HSPUs

$$ 5x 1min plank (front, side – R, front, side – L, front)
Photo: Saturday CF fun with coach Jen K. 9:00am Warm Up: Run 600m (or row 500m) Hamstrings/shoulders 20 air squats (hold every 5th for :30) 1 len inchworm 1 len stretching lunge WOD: 5 RFT 50 air squats 25 box jumps 10 pistols 5 HSPUs $$ 5x 1min plank (front, side – R, front, side – L, front)

12- 27 WOD

WarmUp
Row 750m
Couch 2:00/Leg
3 Rounds
4 FrontSquat
4 C2B

1) 6 Sets
FrontSquat x 3 reps
Rest :30
StrictC2B x MR-2
Rest :90

2) AMRAP10
7 TTB
7 PushUp

Cool
SmashQuad
Roll
———————————-

Attention December Getting Started athletes:
Make up days for being closed over the holiday are being offered on Sunday, Dec. 29th at 2:00pm & Tuesday, Dec. 31st at 9:00am and 5:30pm- (we close at 6:30pm on Dec 31st). Excellent work this month, we look forward to seeing you in our regular CrossFit program in January.

Questions on how to get started? Please contact shannon@crossfitswportland.com.

Happy Holidays!

12 -24th, 25th & 26th

Merry Christmas
Have a wonderful time with friends and family.
Our gift to you: 100 burpees for time.

See you on Dec. 26th for a surprise workout when we reopen for 5:30pm & 6:30pm class only. Since their is no 7:30pm class, GS athletes -join us at 4:30 or 5:30pm.

Getting Started athletes:
*Getting Started athletes are welcome to make up missed holiday days this Sunday, Dec. 29th at 2:00pm, Dec. 31st for any of these classes: 9:00am, or 5:30pm. On Dec. 31st you will be introduced to the Olympic movements; Clean, jerk and snatch.

12-23 WOD

Monday

HappyHimages

Holiday Schedule reminder: 12/23 Last class is at 5:30pm. Dec 24 & 25th closed (will post travel WOD), Reopen Dec 26th at 5:30pm & 6:30pm.

——————————————————————————–
Monday
WarmUp
Row 500m
TSpine w/ Shoulder.flexion
2 Rounds
10 PushUp
10 SupineRow
10 Squat

1) Take 15:00 to find a heavy single C+J (any style)

jerkimages

2) 3 Rounds ForTime
10 PowerClean+PushPress(or PushJerk) @55% of #1
Run 200m ( or Row 200m if it’s nasty out )

Cool
SmashCuff
Roll

Merry Christmas
Merry Christmas

12-22 WOD

CF1460087_616797881702526_102035835_n

2:00pm CrossFit 101/Intro to CrossFit
3:30 Mobility
4:00pm Annual CFSWP Christmas Celebration!
12 Days Of Christmas WOD, followed by Paleo Potluck and toast (White Elephant -optional)

1016815_626004357471394_1567898333_n

12-20 WOD

12days
This SUNDAY, the FUN starts at 4pm! Join us. Open to Members, their friends and family.

WarmUp
Row 750m
Couch 2:00/Leg
3 Rounds
4 FrontSquat
4 C2B

1) 5 Sets
FrontSquat x 3-5 reps AHAP
Rest :30
StrictC2B x 4-6 reps
Rest :90

2) 15-12-9
Right KB Snatch 24/16kg
Left KB Snatch 24/16kg
PullUp

$$) 30 CandleSticks (don’t break hallow)

Cool
SmashQuads/Cuff
Roll

12-19 WOD

Thursday:

WarmUp
Row 750m
4-PositionBarHang (ClosePronated,WidePronated,CloseSupinated,WideSupinated: :30 each pos)
3 Rounds
7 SupineRow
7 TigerPushUp
7 WallBall
1) AMRAP4
3 MuscleUp
15 WallBall 20/14#
Rest 5:00
2) AMRAP4
6 HSPU
30 DoubleUnder
Rest 5:00
3) AMRAP4
6 HangPowerClean+PushPress 95/65#
6 FrontRackedAltLunge 95/65#
6 BarFacingBurpee
Rest 5:00
$$) AMMAP4
Row for meters
Cool
SmashCuff(lax ball)
Roll

DSCN4966

12-18 WOD

WarmUp
Row 750m
1 Len Inchworm
1 Len Spiderman
1 Lap Lunge+PassThru

1) Take 15:00 to build to a heavy TnG triple in the DeadLift, use perfect technique.

2) Open.11.2
AMRAP15
9 DeadLift 155/100#
12 PushUp
15 BoxJump 24/20″

$$) 100 BandyPullApart

Cool
SmashQuad(bb)
Roll

DSCN3833