WOD 1.30.15

It’s time for the first gym gathering of 2015. Let’s put that hard earned fitness to use with some Cosmic Bowling!
The place: Mt Hood Lanes in Gresham
The time: Saturday, Jan 31st 6:30-8:30pm
The details: Bring $14 to partake in the festivities. This is not designed to be a dinner outing, so please don’t show up hungry. We will likely migrate to edgefield for the after party, so be ready. Anyone to break 250 gets a free private coaching session with your CFPDX coach of choice. See you there!

A.
bench press
5RM, 2×5 @90%
-rest 2 min btwn work sets

B.
1x
100 double under
50 OHS (45/35)
25 pull-up
50 jump lunge
100 double under
-12 min time cap

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WOD 1.29.15

It’s time for the first gym gathering of 2015. Let’s put that hard earned fitness to use with some Cosmic Bowling!
The place: Mt Hood Lanes in Gresham
The time: Saturday, Jan 31st 6:30-8:30pm
The details: Bring $14 to partake in the festivities. This is not designed to be a dinner outing, so please don’t show up hungry. We will likely migrate to edgefield for the after party, so be ready. Anyone to break 250 gets a free private coaching session with your CFPDX coach of choice. See you there!

A.
back squat
12×2
-box squat, 1″ above parallel, MODERATE stance (the athletes instep should now be placed on the outside edge of their “normal” squat stance), sets OTM

B.
AMRAP 5
10 KB S2OH
10 pike-up
…rest 2 min…
AMRAP 5
10 KB snatch
10 push-up
-score is 2 part, rounds and reps for the first amrap, then the second

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WOD 1.28.15

image
Sunshine…fitness fuel

A.
EMOM 10
2 cln DL +
2 pwr cln
-increase load across the minutes.

B.
10,8,6,4,2
CJ (135/95)
10 wall ball (30/20)
-12 min time cap

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WOD 1.27.15

Video is a little long, but is worth the 6 minutes of your life.  We will be focusing on the turkish get-up for the next two weeks.

A.
50 strict dip
-10 min cap
-goal is as few sets as possible to accumulate all 50 reps, ideal rep range for each set is 5-15.

B.
AMRAP 15
6 T2B
9 burpee
12 box jump (24/20)

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WOD 1.26.15

A.
Back Squat
8RM, 2×8 @90%
-rest 2 min btwn work sets
-increase loading from last week

B.
“Helen”
400m run
21 KBS 53/35
12 pull-up
-15 min time cap

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WOD 1.24.15

A.
Hamstring Hammer Time

B.
ABdomination

C.
EMOM 12
1. 15 Thruster
2. ME push-up
3. ME deadhang
-score is loading used for thruster and total number of push-ups, sets must be unbroken
-goal of the deadhang is to hang for the entire min allocated to that movement
-perform the common, uncommonly well

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