6-30
WarmUp
Run or Row 400m
3 Rounds
10 KipSwing
10 WallSquat
WarmUp C+J
1) EMOM8 2 Clean+Jerk
2) 5 Rounds ForTime
Row 500m
12 PullUp
16 KBS 24/16 kg
GroupCoolDown
6-29 WOD
6-27 & 6-28 WOD
6-27 CrossFit Endurance with Coach Patrick.
6-28
NEW (The new Oly time is 3:00pm- this class can be anywhere from 60-90 min in length)
1:00pm KidFit
2:00pm CrossFit 101
3:00pm Olympic Lifting
Open gym available for experienced athletes during all classes. Work on a missed workout, goals or goats, this is not an instructor lead class. Ask us about our Open gym pass – now available for $99 a month.
Happy Birthday Sam!
6-26 WOD
WarmUp
Row 500m
4 PosBarHang
1 Len InchWorm
1 Lap SpiderMan
1) Take 15:00 to find a heavy PushPress single
2) “Jackie”
ForTime
Row 1000m
50 Thruster 45/35#
30 PullUp
GroupCoolDown
6-24 & 6-25 WOD
6-25
WarmUp
Run 400m
BandyHam
2 Rounds
10 PushUp
10 GobletSquat 24/26 kg
10 KBS 24/26 kg
1) EMOM7 DeadLift x 3 reps
2) “Hall”
5 Rounds ForTime
3 Clean 225#
Sprint 200m
20 KB Snatch 24 kg 10/arm
Rest 2:00
GroupCoolDown
6-24
WarmUp
Run or Row 400m
Couch
2 Rounds
:10 HSH
10 PullUp
10 WallSquat
1) EMOM10 BackSquat 1 pause + 1 regular
2) AMRAP20
Run 400m
2 Rounds
7 OHS 95/65#
7 C2B
GroupCoolDown
Brief update:
CrossFit SW Portland is excited to host the World’s best Bootcamp this August.
Have a friend that is not ready for CrossFit but interested in starting their personal transformation? WBBC transformation machine will be here Aug 22nd. Don’t let this opportunity pass them up.
Interested in more information contact shannon@cfswp.com
6-23 WOD
WarmUp
Run 600m
3 Rounds
5 HPC
5 FrontSquat
5 PushJerk
1) EMOM7 2 Clean + 1 Jerk
2) ForTime
25 WalkingLunge
20 PullUp
50 BoxJumps 20″
20 DoubleUnder
25 RingDips
20 KneesToElbow
30 KBS 32/24 kg
30 SitUp
20 DB HangSquatClean 35/20#
25 BackExtension
30 WallBall 20/14#
3 RopeClimb
GroupCoolDown
6-22 WOD
WarmUp
Run or Row 600m
4 PosBarHang
2 Rounds
8 SupineRow
8 PushUp
12 Lunge+Twist
1) BenchPress 4 x 5 reps; Rest :90
2) 21-15-9
PushPress 95/65#
PullUp
Burpee
GroupCoolDown
6-21 WOD
6-21 WOD
Sunday:
Happy Father’s Day!! Here is to all our badass dads.
Make it a great day and come in for the 2:00pm workout today.
2:00pm CrossFit 101
2:00pm Olympic Lifting Club
2:00pm open gym
Open only at 2pm today.
*New Sunday schedule starts next week. Stay tuned!
1pm KidFit
2:00pm CrossFit 101
2:00pm Open gym
3:00pm Olympic Lifting Club (this class runs 60-90 min).
No kidfit or team today.
Happy Birthday Jo and Jill!
6-17 WOD
WarmUp
Run or Row 400m
QuickHip
2 Rounds
:10 HSH
10 SupineRow
10 Squat
1) BackSquat
Set 1 5 reps @50%
Set 2 5 reps @60%
Set 3 3 reps @70%
Set 4 2 reps @80%
Set 5 1 rep @90%
2) 5 Rounds ForTime
10 BB Lunge 95/65#
20 MedBall RussianTwist
20 MedBall VUp (scale: ToeTap)
10 MedBall Slam
GroupCoolDown
6-18 WOD
WarmUp
Row 500m
BandyHam
2 Rounds
10 PushUp
10 GobletSquat
WarmUp DeadLift
1) EMOM14
1: DeadLift x 3 reps 225/155#
2: HSPU x 5 reps
2) ForTime
Run 1000m
40 KBS 24/16#
20 GobletSquat 24/16#
50 DoubleUnder
20 GobletSquat 24/16#
40 KBS 24/16#
Row 1000m
GroupCoolDown
6-19 WOD
Friday:
KidFit 2:00pm
BarBell Club 6:30pm
WarmUp
Run 400m
2 Rounds
10 PassThru
10 OHS
1) Take 15:00 to find a heavy OHS triple
2) “Nancy”
5 Rounds ForTime
Run 400m
15 OHS 95/65#
GroupCoolDown
Open Father’s Day for the 2pm class only.
Happy early Birthday Jill C!
BOOM!
Great work today all.
Great job today guys with Nancy and hitting a heavy triple. Nicely done Sarah for 100b triple on your OHS.
AND BarBell Club, the chicken was squeezed EVEN MORE tonight!
Great work Jeremy, Jill and Ethan for conquering and hitting a new PR tonight with their squat clean.
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