7-31 WOD

WarmUp
Run or Row 400m
1 Len KneeHigh
1 Len ButtKick
2 Rounds
:10 HSH
5 KipSwing

1) 5×3 HangPowerClean; Rest as needed

2) 10 Rounds ForTime
15 PushUp
100m ShuttleRun

Cool
Roll

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7-30 WOD

Congrats to those that decided to get back on track and eat clean for 30 days. We are here to support and cheer you on.

For those official clean eating challengers that would like before pictures and measurements taken…Shannon can take pictures before or after the 9:00am and noon class on Thursday, Friday and next Monday.

If these times do not work for you please email her directly to make an appt at shannon@crossfitswportland.com. Or you can choose to take your own, this is for your record.

Please note that shannon wods at noon on most MWF, so it will need to be at least 10min before or right after the noon workout. Thanks all and keep up the great work.

Good luck challengers!
You got this!

 

Fire for effect!WarmUp
Run or Row 400m
2 Rounds
8 SupineRow
8 SuperMan
8 Squat
WarmUp FS

1) Take 15:00 to find a heavy single PauseFrontSquat (3 second pause, rock bottom)

2) ForTime
50 WallBall 20/14#
15 KBS 24/16 kg
35 WallBall 20/14#
30 KBS 24/16 kg
20 WallBall 20/14#
45 KBS 24/16 kg

$$$ see board

Cool
Roll

#CFSWP # COMMUNITY!

7-29 WOD

WarmUp
Row 500m
1 Len SL
1 Len Inchworm
1 Lap Lunge+PassThru

1) AMRAP4
7 OHS 95/65#
7 C2B
Rest 4:00

2) AMRAP4
7 PushPress 95/65#
7 BarFacingBurpee
Rest 4:00

3) AMRAP4
7 PowerClean 95/65#
21 DoubleUnder
Rest 4:00

4) AMM(eters)AP4
Row

Cool
Roll

7-27 WOD

Sunday:

2:00pm Olympic Lifting – working on clean technique w/Darren
2:00pm CrossFit 101 (Beginners start here)

3:00pm Team WOD:

In Teams of two
(warm up and scaling options = see board)

For time:

40 partner medball sit ups

8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

7-26 WOD

Sat

WarmUp

Run or Row 600m
1 len Inchworm
1 lap Lunge+PassThru
2 Rounds
5 HollowRock
5 Superman
5 KipSwing
:10 HSH

ForTime
40 BoxJump 24/20″
20 TTB
40 wall-ball 20/14#
20 RingDip
40 wall-ball 20/14#
20 TTB
40 BoxJump 24/20″

$$) 50m Prowler ForLoad

Cool
Roll

7-24 WOD

IMG_0610
  WarmUp
    Run or Row 400m
    1 Len KneeHigh
    1 Len ButtKick
    2 Rounds
      10 SupineRow
      10 HollowRock
      10 SuperMan
    WarmUp FS
 
  1) EMOM8 FrontSquat x ( 1 pause + 1 regular ) reps @65-75% of 1RM FS
 
  2) 21-15-9
       MedBallClean 20/14#
       Burpee
 
$$ choose challenge  on board
  Cool
    Roll

7-23 WOD

Crossfit baby Joey!
Crossfit baby Joey!

Hello Helen

WarmUp
Run or row 600m
1 len Inchworm+PushUp
1 lap Lunge+PassThru
2 Rounds
5 PullUp
10 WallSquat

1) Take 15:00 to work on Strict or Kipping PullUp, HSPU, MU progressions

2) “Helen”
3 Rounds ForTime
Run 400m  ( row if raining)
21 KBS 24/16 kg
12 PullUp

$$) EvilWheel 3×10

Cool
Roll

7-22 WOD

Catch the Master athletes compete on ESPN. Go to crossfitgames.com for updates schedule.

WarmUp
Row 500m
QuickHip
2 Rounds
10 PassThru
7 OHS
WarmUp for #1 together
1) EMOM9 1 PowerSnatch + 1 Snatch @65-75% of 1RM Snatch
2) “Power Elizabeth” (benchmark workout log your results)
21-15-9
PowerClean 135/95#
RingDip
Cool
Roll
DSCN3193

7-21 WOD

Monday we will be working on shoulder strength then a medium conditioning wod, working those shoulders.

images

See board for July Challenge. Keep up the great work all! T-shirt preorders should be here by Aug 1st.

WarmUp
Run or Row 400m
2 Rounds
7 PushUp
7 SupineRow
7 AirSquat

1) 3 Sets
BenchPress x 4 reps
Rest :60
SingleArm KB Row x 10 reps/arm
Rest :90

2) 3 Rounds ForTime
20 KBS 24/16 kg
10 SingleArm KB Press 24/16 kg
Row or Run 400m

3) GHD BackExt 3x(15-25 reps)

Cool
Roll