4/30 WOD

Meat orders from Proletariat Butchery are in!

Your name will be on your order in the gym’s refrigerator.
Make checks out to ‘Proletariat Butchery’ and put in enevlope on bulletin board.

As an added value service you may order quality, local meats from Proletariat Butchery and Zeph will deliver your cow, bacon, sausage, lamb, chicken to the gym for you to pick up.

Enjoy! — at CrossFit SW Portland.

Wednesday: Hello Cindy!

WarmUp
Row 500m or Run 400m
QuickHip
2 Rounds
5 ScapPullUp
5 ScapPushUp
5 Lunge+Twist 5/Leg
2 Rounds
5 PullUp
5 PushUp
5 Squat

“Cindy”
AMRAP20
5 PullUp
10 PushUp
15 Squat

Cool
Rest/Walk to track and back

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4/29 WOD

Tuesday:

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

1) AMRAP6
3 MuscleUp
10 KB Snatch 24/16 kg (5/Arm)
30 DoubleUnder
Rest 5:00

2) AMRAP6
5 HSPU
10 KBS 24/16 kg
15 WallBall
Rest 5:00

3) AMRAP6
10 Pistol (5/Leg) (scale: DBLunge 35/20#)
10 SitUp
Row or Run 200m

Cool
Roll

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4/28/WOD

Monday:

WarmUp
Run 400m
4-PosBarHang
3 Rounds
6 Inchworm+PushUp
6 SupineRow

1) 4 Sets
PushPress x 3 reps
Rest :90
StrictPullUp x MaxReps-1
Rest :90

2) 4 Rounds ForTime and RepsPerRound

Run 400m
AMRAP Unbroken PushUp

** PushUp notes:
Chest on floor is the bottom, arms locked is the top.

– Resting at the bottom is breaking the set.

$$$ 3x 20 GHD

Cool
SmashPec
Roll

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4/26 WOD

Saturday:
9:00am CF w/coach Jen K

Warm up:
Row 750m
Mob – shoulders; hamstrings
10 scap push-ups
10 kossacks
1 len stretching lunge
1 len spiderman

WOD: “Running Bear”

5 Rounds for Time
7 bear complex (115/75)
400m run

*1 bear complex = power clean, front squat, push press, back squat, push press

$$ 1 min burpee AMRAP

4/25

DSCN5371

WarmUp
Row 500m or Run 400m
Mob: hip and ankle
2 Rounds
10 PassThru
5 ScapPullUp
2 Rounds
1 Len Lunge+Twist
1 Len BearCrawl
WarmUp FrontSquat

1) FrontSquat 5×3 @33X1 (3 sec pause in bottom)

2) 5 Rounds ForTime
1 RopeClimb 15′
10 KBS 24/16 kg
10 Burpee

Cool
Roll

4/24 WOD

Thursday:

WarmUp
Row 500m or Run 400m

3 Rounds
5 Inchworm+PushUp
5 Bootstarpper
10 SpidermanLunge (in place, 5/Leg)

Clean WarmUp

1) EMOM16
Even: PowerClean x 4 reps @70% 1RM
Odd: RingDip x 6 reps (adv: 3 MuscleUp)

2) Row 1K @80-90%(hard)
Rest 3:00
Row 1K @80-90%(hard)
** Runners run 800m

Cool
Roll

4-22 WOD

This marks the end of the longest, and most rigorous, qualifying season in masters competition history. Master’s Qualifiers are over, congrats to everyone who participated and a shout out to our coach Troy who did an outstanding job. At 5 p.m. PT on Wednesday, April 23, the Leaderboards will become official.
http://games.crossfit.com/article/masters-qualifier-over
troy IMG_1734-4

Tuesday:

WarmUp
Run 400m or Row 500m
BandyHam+QH
3 Rounds
2 WallWalk
10 SingleLegDeadLift

1) Take 15:00, build to heavy triple in DeadLift, NOT a 3RM.
Use perfect technique.

2) “Dianne” (Benchmark WOD)
21-15-9
DeadLift 225/155#
HSPU

Record in your CFSWP book

Cool
SmashHams/LowBack
Roll

$$$100 abmat sit ups for time
hspuIMG_1728

4-21 WOD

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WarmUp
Run 400m
2 Rounds
8 PushUp
8 SupineRow
8 Lunge+Twist

1) 3 Sets
PushPress x 5 reps
Rest :90
StrictPullUp x MaxReps-1
Rest :90

2) AMRAP12
10 PushUp
10 KBS 24/16 kg
10 BoxJump

Cool
SmashShoulder
Roll