August 2011

9.1.11 WOD

by Jeff, Coach on August 31, 2011 · 1 comment

Skill/Strength:
3-3-3-3-3 Deadlift

or

3-3-3-3-3 Snatch Grip Deadlift

WOD:
10 HSPU
30 OH Squats - 115/75
50 KB Swings - 53/35
30 Front Squats - 115/75
50 KB Swings - 53/35
30 Back Squats - 115/75
10 HSPU

*HSPU modification will be accumulating 60 seconds in a static handstand hold.

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8.31.11 WOD

by Jeff, Coach on August 30, 2011 · 7 comments

Weekend Schedule Update:
Saturday, September 3rd:
The 8:00am class will be as scheduled.. The 9:30 and 11:00 classes are canceled.

A group of us will be heading down to CrossFit Lake Oswego to participate in the 31Heroes WOD/Fundraiser. The event starts at 10:00am and all are welcome to join! If anyone is interested in carpooling, I’ll be leaving from the gym around 9:15-9:20.

If you’d like to come down to participate, there is a sign-up on the gym whiteboard. Please put your name on the list if you are thinking of coming down, so that we have an idea of how many people to expect! Also, don’t forget to register for the event on the 31Heroes website. The cost is $31 and the proceeds will be going to a great cause. Hope to see you all there!

Monday, September 5th:
All regularly scheduled classes are canceled. There will be an programmed WOD and open gym from 3:30-5:30pm.

Skill/Strength:
Choose your own Adventure… skill practice and progression development.
(this could be anything from Double-Unders to Muscle-Ups or Snatches)

WOD:
In 20 Minutes:
Buy-in: 2000m Row

then,

AMRAP of:
30 Double-Unders
Max Rep Muscle-Ups*

*If you can not do muscle-ups, alternate rounds of Pull-Ups and Ring Dips.

i.e.
30 Double-Unders
Max Rep Pull-Ups
30 Double-Unders
Max Rep Ring Dips

Awesome* Video of the Day:

*Plus or minus some not-so-full-range-of-motion push-ups…

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8.30.11 WOD

by Jeff, Coach on August 29, 2011 · 11 comments

Skill/Strength:
1-1-1-1-1-1-1 Push-Jerk or Split-Jerk

WOD:
5 Rounds of:
400m Run
6 Clean & Jerks (Ground-to-Overhead) - 155/105*
12 Bar-Facing Burpees

*The prescribed weight for this workout is meant to be heavy. As an optional modification, scale to a relatively light weight and double the C&J reps (i.e. if 95lbs would be “heavy,” scale to 65 or 75 and do 12 reps each round).

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8.29.11 WOD

by Jeff, Coach on August 28, 2011 · 3 comments

Skill/Strength:
5×5 Box Squat

WOD:
15 Ring Push-Ups
15 Front Squats - 135/95
30 Box Jumps - 24/20
12 Ring Push-Ups
12 Front Squats - 135/95
24 Box Jumps - 24/20
9 Ring Push-Ups
9 Front Squats - 135/95
18 Box Jumps - 24/20
6 Ring Push-Ups
6 Front Squats - 135/95
12 Box Jumps - 24/20
3 Ring Push-Ups
3 Front Squats - 135/95
6 Box Jumps - 24/20

Question of the Day: Preliminary T-shirt design… thoughts?

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8.27.11 WOD

by Jeff, Coach on August 26, 2011 · 1 comment

Skill/Strength:
5-5-5-5-5 Deadlift

WOD:
In order, complete the following 3 events for time:

Event #1:
500m Row
30 Dumbbell Squat Cleans

Event #2:
250m Sandbag Run
30 Burpees

Event #3:
100m Overhead Walking Lunges
30 KB Swings

Start each event no later than 10 minutes after the start of the previous event (i.e. start Event #2 at 10 minutes and Event #3 and 20 minutes.)

Score = Total Time.

“Every second counts.”

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