6-30 WOD

Reminder we will be closed Fri and Saturday, enjoy the 4th and we will see you back here Sunday at 3:00pm.
(Getting Started at 2:00pm) for Fight Gone Bad followed by paleo potluck and toast!

WarmUp
Run or Row 400m
BandyHam
3 Rounds
7 KB DeadLift
7 KBS
7 SitUp

1) 6×2 DeadLift @85% of 1RM; Rest :90-2:00

2) AMRAP15
7 TTB
7 GobletSquat 24/16 kg
27 DU

$$$ As many sit-ups as possible in 2 minutes.

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6-29 WOD

Get in here all for Sunday Funday at CFSWP!

2:00pm Getting Started CrossFit 101 class with head coach Steve
2:00pm Olympic Lifting- all levels welcome with coach Troy
3:00pm Team WOD

2:00-3:00pm Open Gym

Happy late Birthday to Sam W.

6-28 WOD

Saturday 9:00am WOD with coach Jenn K!

1 last Jen’s torture den before she goes! We love you Jen K and will miss seeing you at the box – especially Saturday mornings!

Warm Up:

Row/Run

Mob – bandy shoulder (int)

Dynamic stretching

2x 10 front swings, 10 back swings, 10 L & 10 R

“FR.E.A.K”

For time:

21 Thrusters (95/65)

21 Pull-ups

Run 400m

30 KB swing (24/16kg)

30 Pull-ups

50 Double unders

50 Sit-ups

Run 400m

30 Box jump (24/20″)

30 Wall balls (20/14)

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6-27 WOD – Death by burpees!

If you have a friend that is interested in starting up with CFSWP refer them to our free intro to CrossFit class offered every Sunday at 2:00pm and our next 4 week beginner course starts July 1st, offered every Tue and Thur at 9:00am and 7:30pm and Sundays at 2:00pm. It’s Time To Train!

Friday: Get Ready for Friday!

WarmUp
Run or Row 400m
Mob: hip, ank
3 Rounds
6 JumpSquat
2 WallClimb
WarmUp that BackSquat

1) 5×5 BackSquat @70% of 1RM; Rest :90

2) “Death by Burpee”
Minute 1 = 1 burpee, minute 2 = 2 burpee … minute 27 = 27 burpee

Cool
Roll

CFSWP t-shirt -pre-order

We are ordering new Next Level t-shirts.
Taking pre-orders now for our next CFSWP t-shirts, designed by coach Troy.

Email shannon@crossfitswportland.com with your pre-order color and size. To ensure you get the color in the size you want, we suggest you pre-order. The cost is $20.00 if you pre-order or $25.00 if purchased at the box.

Colors available: Indigo or midnight blue.

Email me directly if you have any questions, Men and ladies cut available

CFSWPortlandIndigo2 copy(1)
SWPortlandWomensKG1 copy

SWPortlandWomensMN1 copy

CFSWPortlandMidnightNavy2 copy

6-26 WOD

Thursday:

WarmUp
Run or Row 400m
BandyHam

3 Rounds
7 KB DeadLift
7 KBS
7 Inchworm+PushUp

1) 4×3 DeadLift @80% of 1RM; Rest :90-2:00

2) 3 Rounds ForTime
Run 400m
10 DeadLift (@55% of 1RM or 225/155# whichever is less)
10 RingDip

Cool
Roll

$$$ 3x 20 EvilWheel
— with Jennifer Cho
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6-24 & 6-25

6-24 WOD

Tuesday:

WarmUp
Row 500m
1 Len Inchworm
1 Len Spiderman
1 Len Lunge+Twist
5:00 DoubleUnder practice

“The Ghost”

6 Rounds ForReps
1:00 of Rowing (For Calories)
1:00 of Burpee
1:00 of DoubleUnder
1:00 rest

Cool
Locate Lungs
Roll

6-25 WOD
Wednesday:

WarmUp
Run or Row 400m
2 Rounds
:10 HSH
8 PushUp
8 WallSquat
WarmUp C+J Togetherness

1) EMOM8 2 Clean + 1 Jerk @65-75% of 1RM C+J, the cleans are SquatCleans

2) 5 Rounds ForTime
5 HSPU
10 Pistol, alternating
15 PullUp
12 DeadLift 155/135# (try 55% of 1RM C+J)
9 HangPowerClean 155/135# (try 55% of 1RM C+J)
6 PushJerk 155/135# (try 55% of 1RM C+J)

Cool
Roll

6-23 WOD

Monday:

WarmUp
Run or Row 400m
BarHang accumulate :60
2 Rounds
7 PushUp
7 SupineRow
50m ShuttleRun

1) BenchPress – testing
Set 1 x 5 reps; Rest :60-:90
Set 2 x 3 reps; Rest :60-:90
Set 3 x 1 reps; Rest :60-:90
Set 4 x 5 reps; Rest :60-:90
Set 5 x 3 reps; Rest :60-:90
Set 6 x 1 reps; Rest :60-:90
** Make the second wave heavier than the first

2) AMRAP12
5 PullUp
10 WallBall
100m ShuttleRun

Cool
SmashPec
Roll

6-21 WOD

Saturday’s WOD is up! 9:00am CF W/Coach Jenn K.

HAPPY BIRTHDAY JILL C.

Warm Up:
Row 500m
Mob – box lunge
Dynamic stretching
1 len high kicks
1 len butt kicks

WOD: 21-18-15-12-9-6-3
Goblet squats (24/16kg)
Push press (75/55#)
Ring dips
Knees to elbows