5-20 & 5-21 WOD

5-21

Well, Hello Helen!

See board

NOON OPEN GYM TODAY!
Make up a missed workout, work on goals!

5-20 WOD

WarmUp
Run or Row 400m
1 Lap Spiderman
2 Rounds
10 SupineRow
10 WallSquat
WarmUp BackSquat
1) BackSquat
** Base the percentages from 90% of your 1RM
Set 1 75% x 5 reps
Set 2 85% x 3 reps
Set 3 95% x 1++ reps
2) 5 Sets
Sprint 50m
6 PowerClean @70% of 1RM
12 KTE
Rest :45
GroupCoolDown

Next upcoming event:

StarLight Wod Sat. May 30th 5:00pm- Bring you favorite clean eating dish to share or meat to BBQ!

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5-19 WOD BRING YOUR A GAME!

Upcoming Events:
Memorial Day WOD- MURPH
Open for the 9:00am class only
May 30th Starlight Wod potluck/BBQ 5:00pm
June 5th- BarBell Club Friday’s in June 6:30pm. RSVP! Serious Gains in the 6 week program
June 6th- CFSWP Girls Night Out! 6:00pm Thai Peacock – downtown Portland
June 7th Clean Eating Challenge kick off
2:30pm measurements / pictures 3:00pm Test with a baseline workout!
RSVP: info@cfswp.com

Bring it!

Tuesday

WarmUp
Run or Row 400m
3 Rounds
10 KipSwing
10 PassThru
10 OHS
WarmUp Snatch

1) EMOM10 1 PowerSnatch + 1 Snatch + 1 OHS

2) ForTime
21 Thruster
21 PullUp
Run 400m
15 Thruster
15 PullUp
Run 400m
9 Thruster
9 PullUp
Run 400m

GroupCoolDown

5-18 WOD

Mon
  WarmUp
    Run or Row 600m
    3 Rounds
      10 PushUp
      10 SupineRuw
      10 Squat
  1) BenchPress
       ** Base the percentages from 90% of your 1RM
       Set 1 75% x 5 reps
       Set 2 85% x 3 reps
       Set 3 95% x 1++ reps
  2) EMOM10
       1 Clean + 1 FrontSquat + 1 PushPress + 1 BackSquat + 1 PushPressFromBehindTheNeck
  3) EvilWheel 3×10
  GroupCoolDownc166a0ca64d0416f9397bf163645cc56

5-12 – 5-15 Work Out Of The Day!

5-15

WarmUp
Row 500m
BandyHam
2 Rounds
7 PullUp
14 Lunge

1) DeadLift
** Base the percentages from 90% of your 1RM (add 10b as you did last week)
Set 1 70%+10# x 3 reps
Set 2 80%+10# x 3 reps
Set 3 90%+10# x 3++ reps

2) 3 Sets
On a 3:00 running clock
Row 500m
AMRAP SquatClean 135/95#
Rest 3:00

GroupCoolDown

Ab Challengers add 2 more today (your number +18)!

IT”S TIME TO TRAIN! TESTING IS COMING IN 3 WEEKS!

5-14

WarmUp
Row 500m
4 PosBarHang
2 Rounds
:10 HSH
7 PushUp
7 SupineRow
7 WallSquat

1) Press
** Base the percentages from 90% of your 1RM
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3++ reps

2) Take 20:00 to work on Gymnastic skill(s)

3) Row 500m ForTime (go all out)

GroupCoolDown

5-13

WarmUp
Run or Row 400m
1 Lap Lunge+PassThru
2 Rounds
5 PullUp
10 PushUp
15 Squat
1) BackSquat
** Base the percentages from 90% of your 1RM
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3++ reps
2) “Cindy”
AMRAP20
5 PullUp
10 PushUp
15 Squat
$$) Abs of Steel Challengers do 1/2 your number plus two more sit ups today (+14)
GroupCoolDown

5-12

WarmUp
Run or Row 400m
3 Rounds
10 KipSwing
10 PassThru
10 OHS
WarmUp Snatch
1) EMOM8 1 PowerSnatch + 1 Snatch
Rest 4:00
2) AMRAP8
6 Thruster
6 C2B
12 BoxJump
Rest 4:00
3) AMRAP8
6 DeadLift
6 RingDip
30 DU
GroupCoolDown

WOOOP WOOOP!
Time to hit new personal records folks, get in here this month for some great training. We are 3 weeks out for testing!

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5-11 WOD

  WarmUp
    Run or Row 600m
    3 Rounds
      10 PushUp
      10 SupineRuw
      10 Lunge
  1) BenchPress
       ** Base the percentages from 90% of your 1RM
       Set 1 70% x 3 reps
       Set 2 80% x 3 reps
       Set 3 90% x 3++ reps
  2) AMRAP15
       6 HangPowerClean 95/65#
       6 PushPress 95/65#
       6 FrontRacked Lunge 95/65#
       Run 200m
  Cool
    On Coach
Excuse our dust folks as we make improvements on the building. You guys rocks!

5-6 – 5-9 WOD

5-6 WOD

WarmUp
Row 600m
Cars: Hip Shoulder
3 Rounds
6 WallSquat
6 PushUp
WarmUp BackSquat
1) BackSquat
** Base the percentages from 90% of your 1RM
Set 1 65%+10# x 5 reps
Set 2 75%+10# x 5 reps
Set 3 85%+10# x 5++ reps
2) 21-15-9
PowerClean 135/95#
TTB
Cool
Group

5-7 WOD

WarmUp
Row 600m
Cars: Shoulder
3 Rounds
7 PushUp
7 SupineRow
14 Lunge
WarmUp Press

1) Press
** Base the percentages from 90% of your 1RM
Set 1 65%+5# x 5 reps
Set 2 75%+5# x 5 reps
Set 3 85%+5# x 5++ reps

2) 21-18-15-12-9-6
HR PushUp
KBS 24/16 kg

Cool
Group

$$$ GOAL WORK
Ab Challengers do 1/2 your number add 2 today!

5-8 WOD

WarmUp
Run 600m
3 Rounds
5 Inchworm+PushUp
10 WallSquat
WarmUp Deadlift

1) Deadlift
** Base the percentages from 90% of your 1RM
Set 1 65%+10# x 5 reps
Set 2 75%+10# x 5 reps
Set 3 85%+10# x 5++ reps

2) ForTime
Run 600m
15 HSPU
30 WallBall
100 DoubleUnder
30 WallBall
15 HSPU
Run 600m

Cool
$$ Bring Sally Up!

5-9 WOD

9am CrossFit Endurance with Coach Patrick. Catch the burn in this class.

Then meet up at PSU Lu’ua and watch Coach Mike and Coach Darren perform !

5-10 WOD Mother’s day bring a friend workout- have fun and toast. Every member that brings a friend is entrant a raffle to win a free week at CFSWP!

It’s going to rock

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5-5 WOD

  WarmUp
    Run or Row 400m
    5:00 DU work, 40 sec on 20 sec off
    2 Rounds
      1 len Lunge+PassThru
      10 Halo
      10 OHS
    WarmUp Snatch
  1) Snatch work up to a heavy triple
  2) Not Without My MedBall
     AMRAP18
       Run 200m w/ MedBall 20/14#
       20 MedBall Clean 20/14#
       20 steps OH Lunge 20/14#
       25 MedBall SitUp  20/14#
  GroupCoolDown
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