5-31 WOD no am classes join us at 7pm for our Annual Starlight WOD/BBQ!

StarLight WOD hint:

Beat your time from last year and bring/wear long socks!
We will start the warm up at 7:00pm and run first heat. If you want more time to do mobility you may come at 6:30pm. See you all tonight!Bring your favorite paleo friendly dish to share and drink to toast to post WOD!

2013_RegWorkoutsGraphic_Team
Event 6 & 7 ( In teams of 2)

A few pictures from StartLight WOD

5-30 WOD

Friday

WarmUp
Run 400m
3 Rounds
7 PullUp
7 WallSquat
WarmUp BackSquat
1) EMOM7 BackSquat x 2 reps @75%

2) z.mod:
ForTime
Run 400m
40 WallBall 20/14#
20 BurpeeBoxOver 24/20″
10 PowerClean 185/120#
10 MuscleUp
10 PowerClean 185/120#
20 BurpeeBoxOver 24/20″
40 WallBall 20/14#
Run 400m

d.mod:
ForTime
Run 400m
30 WallBall 20/14#
20 BurpeeBoxOver 24/20″
10 PowerClean 135/95#
10 C2B
10 PowerClean 135/95#
20 BurpeeBoxOver 24/20″
30 WallBall 20/14#
Run 400m

s.mod:
ForTime
Run 400m
20 WallBall 20/14#
10 BurpeeBoxOver 24/20″
10 PowerClean 95/65#
10 PullUp
10 PowerClean 95/65#
10 BurpeeBoxOver 24/20″
20 WallBall 20/14#
Run 400m

Cool
Roll

5-29 WOD

Friday

WarmUp
Run 400m
3 Rounds
7 PullUp
7 WallSquat
WarmUp BackSquat

1) EMOM7 BackSquat x 2 reps @75%

2) z.mod:
ForTime
Run 400m
40 WallBall 20/14#
20 BurpeeBoxOver 24/20″
10 PowerClean 185/120#
10 MuscleUp
10 PowerClean 185/120#
20 BurpeeBoxOver 24/20″
40 WallBall 20/14#
Run 400m

d.mod:
ForTime
Run 400m
30 WallBall 20/14#
20 BurpeeBoxOver 24/20″
10 PowerClean 135/95#
10 C2B
10 PowerClean 135/95#
20 BurpeeBoxOver 24/20″
30 WallBall 20/14#
Run 400m

s.mod:
ForTime
Run 400m
20 WallBall 20/14#
10 BurpeeBoxOver 24/20″
10 PowerClean 95/65#
10 PullUp
10 PowerClean 95/65#
10 BurpeeBoxOver 24/20″
20 WallBall 20/14#
Run 400m

Cool
Roll

5-28 WOD

WarmUp
Row 500m
BandyOverHeadShoulder
2 Rounds
10 PassThru
6 OHS
6 PushUp
C+J WarmUp

1) 5 x ( 1 PowerClean + 2 SplitJerk ) @60-70% of 1RM SplitJerk; Rest :60

2) 4 Rounds ForTime
200m FarmersCarry 40/25#
3 WallClimb
9 FrontSquat 115/75#

Cool
Roll

*Our next Getting Started class starts the first Tuesday in June. RSVP now!

posterimage15

5-24, 25 &26 WOD

Saturday:
9:00am CF with coach Jenn K
Noon- 4:00pm Paint party phase 2 continues

Sunday:
2:00pm Oly w/ coach Troy, 2:00pm crossfit 101 w/coach steve, 3:00pm Team WOD & open gym w/coach Steve

Monday:
Open for 2 classes only: 9:00am and noon. Join us for Murph!

What do our members get from CFSWP?

CFimg-try-crossfit
Refer a friend to CFSWP and after their third month you get one month free! Yay!
AND KidFit Summer Camp starts in July, inquire at info@crossfitswportland.com.

5-23 WOD

BOOM! Get ready to break in the new wall ball line!

Top of orange line is 10′ bottom is 9′.

WarmUp
Row 500m or Run 400m
1 Lap Lunge+Twist
2 Rounds
7 PullUp
7 WallBall
WarmUp BackSquat

1) 5 Sets
BackSquat x 3-5 reps @75-80% of 1RM
Rest :90

2) 8 Rounds ForTime
6 BurpeePullUp
12 WallBall 20/14#

$$$ Choose a goat to work on.

Cool
Roll
crossfit+wall+ball

5-21 WOD

Brief update and holiday schedule:

Zeph our local butcher from Proletariat will be in Friday afternoon with meat samples and is available for Q&A and taking orders. He has more sausage and other great quality meats available now.

Saturday: phase 2 begins -join us for 1 more paint party from noon-4:00pm. We will make a toast at 4:00pm.

Sunday: regular schedule

Memorial Day schedule:
Monday 5/31 we are open for 2 classes –
9:00am and noon. (Open gym will be available as well as Murph at noon on 5/31).

Get ready for a great Hero WOD. Hello Murph!

Wednesday:

WarmUp
Row 500m
BandyHam+QuickHip
2 Rounds
10 PassThru
10 Halo
5 OHS + 5 DropSnatch
Snatch WarmUp

1) 6 x 2 MidHangSnatch (work technique and speed, 65-75%ish, try more weight than last week)
Rest :90 betwixt sets

2) 3 Rounds ForTime
Row or Run 400m
6 PowerSnatch 95/65#
12 RingDip

Cool
Roll

5-20 WOD

Tuesday:

WarmUp
Run 400m or Row 500m
1 Lap Spiderman
2 Rounds
6 PullUp
12 Squat

1) AMRAP10
Run 200m
10 DB SquatClean 35/25#
10 PullUp

Rest 5:00

2) AMRAP10
Row 250m
10 TTB
30 DoubleUnder

$$$ You choose.

Cool
Roll

do-something-today-that-your-future-self-will-thank-you-for