4-1 WOD

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WarmUp
Run 400m or Row 500m
3 Rounds
5 PullUp
5 KBS
10 StepUp

1) 4 Sets
WeightedPullUp x 3-4 reps @21X0
Rest :30
KBS x 15 reps heavy
Rest :90

2) AMRAP12
10 PullUp
20 BoxJump
Run or Row 200m

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Cool
Roll

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3-31 WOD

Monday

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WarmUp
Row 500m
3 Rounds
10 PushUp
10 SupineRow
10 AltLunge

1) 4 Sets
BenchPress x 5-7 reps
Rest :90
StrictTTB x MR-1
Rest :90

2) 4 Rounds ForTime
Row or Run 400m
15 HR PushUp
20 AlternatingLunge

Cool
SmashPec
Roll

3-30 WOD

Sunday:

2:00pm Crossfit 101
2:00pm Olympic Lifting w/ Coach Troy
3:00pm CF Open 14.5
4:00pm Team WOD/ Open gym

This is the last Sunday we will be offering 4:00pm team wod. Join us Sundays at 2:00pm for CrossFit 101 and Olympic Lifting then get your game face on for team wods every Sunday at 3:00pm. Team workouts are a lot of fun- be sure to join in on a team workout this Spring!

Have a friend that would like to get started with CF at CFSWP?

1st step: RSVP for a free introduction to CF offered every Sunday at 2:00pm. info@crossfitswportland.com

(or just skip to step 2)

2nd step: Join any beginner CrossFit 101 class offered every: Tue & Thur at 9:00am and 7:30pm, Sundays at 2:00pm. After 4th week – opportunity to test out and join regular CF program or continue in the beginner program until ready.

3rd step: Collect referral reward: Get a FREE month after your referrals third month at CFSWP! Yay!

#It’s Time To Train!
#CFSWP!

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OUTSTANDING WORK TODAY BY ALL! SO PROUD OF YOU FOR GIVING IT 100%. Nice finish Open Challengers! #CFSWP

3-29 WOD

Saturday: 9:00am w/ Coach Jen K!

Warm Up:
3x 2min on, 1 off – jump rope
Dynamic stretching: leg swings
10 front, 10 back, 10 R/L
Mobility – hamstrings
2x Cindy

WOD: 5 RFT or 30min
5 wall climbs
10 knees-to-elbows
15 wall balls (20/14)
20 DUs/3:1 singles
Steve back CrossfitFran-2

3-28 WOD

Here is 14.5

WarmUp
Row 500m or Run 400m
BandyFrontRack, BandyHam+QuickHip
3 Rounds
5 Thruster (bb)
5 InchWorm+PushUp

1) Warmup Thruster, Burpee. Get hot.

2) Open 14.5
21-18-15-12-9-6-3
Thrusters 95/65# (55+: 65/45#) (unofficials- scale as needed).
BarFacingBurpee (Jump, no stepping. Face the bar each rep)

Join us to cheer on our Open Challengers: 4:30 & 5:30pm official challengers go – followed by paleo potluck and toast. We will work in those that are not officially in the open – YOU GOT THIS!

Cool
Weep
Roll

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3-27 WOD

WarmUp
Row 500m or Run 400m
3 Rounds
10 PassThru
10 OHS
:10 HSH

1) Take 15:00 to work on the Gymnastic skill of your choosing. Handstand, MuscleUp, Rolls, etc.

2) In teams of 2, Complete
5 Rounds ForTime
16 BoxJumpOver 24/20″ (Alternate each rep, 8 each)
15m WheelBarrowWalk (partner 1 holds feet of partner 2 who walks on hands, 15m is length of matts)
16 MedBallSitUp (Face each other do situp toss ball to partner, 8 each)
15m WheelBarrowWalk (partner 2 holds feet of partner 1 who walks on hands, 15m is length of matts)

Cool
Roll

3-26 WOD

WarmUp
Row 500m
TSpine
3 Rounds
2 WallWalk or 8 InchWorm+PushUp
8 WallSquat
C+J WarmUp Together

1) Take 15:00 to work on C+J technique, if you feel good build to heavy(ish) single

2) AMRAP10
5 Thruster 95/65#
10 Burpee

Cool
SmashCuff/Quads
Roll

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3-24 WOD

WarmUp
Row 500m
Couch
3 Rounds
5 FrontSquat (bb)
10 PushUp

1) Take 20:00 to build to a heavy double in the FrontSquat

2) 5 Rounds ForTime
8 DB PushPress 45/25#
25m FarmersCarry 45/25#
8 DB Burpee 45/25# (no jump)
25m FarmersCarry 45/25#

Cool
SmashQuads
Roll

This is the 5th and final week of the CF Open, please join us Friday to toast to the Open Challengers and celebrate everyones success! Feel free to bring your favorite Paleo dish to share and enjoy post Open wod. The fun starts at 4:30pm and will continue until everyone has finished, all are invited – official and unofficial challengers to participate in this workout and celebration.

Excellent work by all. Many personal records have been made during the Open and it has opened our eyes on what we are great at and what we can improve on.