2-29 WOD

Join us for 9:00am CF w/ Coach Jen K!

Warm Up:
Row 500m
Mob – shoulders
20 air squats (hold every 5th for :30)
10 scap push-ups

WOD: 10, 9, 8…1
Burpee pull-up
DB clusters (45/25)
Box jumps (24/20)
*Run 200m btwn round

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2-28 WOD

Feb. 28 Workout of the Day:

Open Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

Post rounds and reps completed to comments: http://www.crossfit.com/mt-archive2/009140.html. And/or register and submit your results as part of the 2014 Reebok CrossFit Games Open: http://games.crossfit.com./

For complete workout standards, video and scorecard, click here: http://games.crossfit.com/workouts/the-open/2014#tabs-1

Excellent work all on 14.1 today all!

2-27 WOD

WarmUp
Row 500m
3 Rounds
5 PullUp
5 PushUp
5 KBS 24/16kg
In teams of 2, AMRAP24
Run or Row 400m
5 PullUp
10 PushUp
15 KBS 24/16kg

* One partner completes row or run while the other AMRAPS triplet. Switch after run or row complete.
Cool
SmashHams
Roll

2-26 WOD

WarmUp
Row 500m
BandyLunge
3 Rounds
7 SupineRow
7 OHS
:10 HSH
SnatchWarmUp Together

1) 5×2-PostionSnatch(Hip,Floor) @65-75% of 1RM; Rest :90

2) AMRAP8
30 DoubleUnder
15 PowerSnatch 75/55#

Cool
SmashGlutes
Roll

2-25 WOD

WarmUp
Row 500m
Couch
3 Rounds
7 PushUp
7 Bootstrap
7 LateralLunge (7/Leg)
1) AMRAP4
3 MuscleUp
10 WallBall 20/14#
Rest 4:00
2) AMRAP4
6 HangPowerClean 115/75#
6 BarFacingBurpee
Rest 4:00
3) AMRAP4
16 KB Snatch 24/16 kg (8/Arm)
8 TTB
Rest 4:00
4) AMRAP4
10 HR PushUp
10 KBS 24/16 kg
Cool
SmashCuff
Roll

2-24 Monday

Monday:

WarmUp
Row 500m
BandyHam+QH
3 Rounds
5 PullUp
5 PushUp
5 BackSquat (bb)

1) 20:00 to find 1RM – end of cycle testing.

BackSquat, full depth, use pins or get a spot if needed.

2) ForTime
30 HSPU
50m SledDrag 180/120#
30 PullUp

Cool
SmashQuads
Roll

2-22 WOD

Sunday is Funday!

Aaron from Power Fitness Massage will be onsite at CFSWP from 2-5pm offering sport massages, first come first serve – economical rate.

Join us:
2:00pm Oly
2:00pm CrossFit 101
3:00pm KidFit (end of series-next one starts in April).
4:00pm Team WOD

2-22 WOD 9:00am Sat w/Jenn K

Saturday w/coach Jenn K at 9:00am

Warm Up:
Row 250m w arms, 250m w arms and hips, 250m arms, hips and legs

Stretch – Hamstrings
2x 10 Cossaks
10 Bootstrappers

WOD: 20min AMRAP
5 broad jump burpees
10 wall balls (20/14)
15 wall ball sit-ups
20 DUs

$$ Combine Cashout!
Test 40yd, vertical jump & broad jump — at CrossFit SW Portland.

motivational_quotes_28

2-21 WOD

Friday

WarmUp
Row 500m
Couch
1 Len Inchworm
1 Len Spiderman
1) 15:00 to heavy Thruster, a single.
2) AMRAP7
3 Thruster 100/65# (scale: 50% of what you found in #1)
3 C2B (scale: chin over)
6 Thruster
6 C2B
9 Thruster
9 C2B
reps+=3 (12->15->18->21…)
Cool
Weep
Roll

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2-20 WOD

Thursday’s WOD is up

WarmUp
Row 750m
4-PostionBarHang
3 Rounds
7 PullUp
7 Bootstrap
7 LateralLunge (7/Leg)
1) AMRAP5
6 HangPowerSnatch 95/65#
30 DU
Rest 5:00
2) AMRAP5
6 PushPress 95/65#
15 BoxJump 24/20″
Rest 5:00
3) AMRAP5
12 KBS 32/24 kg
12 WallBall 20/14#
Cool
SmashQuads
Roll

Join us for another great WOD!
Join us for another great WOD!