WOD 2.28.15

SCHEDULE CHANGE:
In efforts to provide an opportunity for everyone to perform the Open workouts at CrossFit PDX, the Saturday schedule will be modified over the next 5 weeks.
The 0900 class will now be allocated to our Foundation program members.
At 1000 we will run the Open workout.

THINGS TO KNOW:
Everyone is encouraged to come! There is little difference between these workouts and any others you participate in at the gym.
Please be prompt and be prepared to run through a general warm-up on your own.
At 1015 we will bring everyone together to run a warm-up specific to that days workout.
If you need a judge to confirm your score, please communicate with your peers to identify who can be there for you.
If you are unable to make the Saturday class to perform the open workout, general Friday workouts will be arranged in a way that will allow you to perform it during your typical class time.
If you must perform the Open workout on a Friday, you must sign up for class with “(open)” following your name, Ex. David (open).
Please don’t hesitate to ask any of the coaches if you have any questions or concerns.

The 2015 CrossFit Games Open started on Thursday. You have until this Monday at 1700 to sign up and submit your 15.1 score. This is a great event that we ALL can participate in. SIGN UP, test your fitness, find your limits and set new goals.

We NEED certified judges to make this a successful event at the gym. Completing the JUDGES COURSE will not only support your fellow gym members in their journey thought the Open, but it is also an excellent tool in learning how to identify quality movement vs. sub par movement. This will take your coaches eye and self awareness to the next level. The cost is $10, but as someone who does CrossFit regularly, it is well worth your time.

A.
EMOM 12
1 clean +
1 jerk
-increase load across the minutes, ideally peaking around set 8 or 9 and taking a couple drop sets.

B.
“15.1”
AMRAP 9
15 T2B
10 deadlifts (115 / 75)
5 snatch (115 / 75)

“15.1a”
1RM clean and jerk
-6 min time cap

-These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

C.
Cheer for your friends!

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WOD 2.27.15

SCHEDULE CHANGE:
In efforts to provide an opportunity for everyone to perform the Open workouts at CrossFit PDX, the Saturday schedule will be modified over the next 5 weeks.
The 0900 class will now be allocated to our Foundation program members.
At 1000 we will run the Open workout.

THINGS TO KNOW:
Everyone is encouraged to come! There is little difference between these workouts and any others you participate in at the gym.
Please be prompt and be prepared to run through a general warm-up on your own.
At 1015 we will bring everyone together to run a warm-up specific to that days workout.
If you need a judge to confirm your score, please communicate with your peers to identify who can be there for you.
If you are unable to make the Saturday class to perform the open workout, general Friday workouts will be arranged in a way that will allow you to perform it during your typical class time.
If you must perform the Open workout on a Friday, you must sign up for class with “(open)” following your name, Ex. David (open).
Please don’t hesitate to ask any of the coaches if you have any questions or concerns.

The 2015 CrossFit Games Open started yesterday. You have until this Monday at 1700 to sign up and submit your 15.1 score. This is a great event that we ALL can participate in. SIGN UP, test your fitness, find your limits and set new goals.

We NEED certified judges to make this a successful event at the gym. Completing the JUDGES COURSE will not only support your fellow gym members in their journey thought the Open, but it is also an excellent tool in learning how to identify quality movement vs. sub par movement. This will take your coaches eye and self awareness to the next level. The cost is $10, but as someone who does CrossFit regularly, it is well worth your time.

A.
Deadlift
3RM, 2×3 @90%
-all of these sets are TnG. the contact with the floor must be absolutely SILENT, even when lowering the bar to the floor after the 3rd rep.
-rest 90-120 sec btwn work sets.
-15 min time cap

B.
20,10,5
hang squat snatch (75/55)
60,30,15
double under
2 min REST (exactly)
…then…
100 abmat sit-up
-15 min time cap

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WOD 2.26.15

The 2015 CrossFit Games Open starts this Thursday. This is a great event that we ALL can participate in. SIGN UP, test your fitness, find your limits and set new goals.

We need certified judges to make this a successful event at the gym. Completing the JUDGES COURSE will not only support your fellow gym members in their journey thought the Open, but it is also an excellent tool in learning how to identify quality movement vs. sub par movement. This will take your coaches eye and self awareness to the next level. The cost is $10, but it is well worth it.

A.
Back Squat
12×2
-box squat, at parallel, wide stance
-sets OTM

B.
30,20,10
KB S2OH (53/35)
KBS (USA)
box jump (24/20)
-15 min time cap

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WOD 2.25.15

The 2015 CrossFit Games Open starts this Thursday. This is a great event that we ALL can participate in. SIGN UP, test your fitness, find your limits and set new goals.

We need certified judges to make this a successful event at the gym. Completing the JUDGES COURSE will not only support your fellow gym members in their journey thought the Open, but it is also an excellent tool in learning how to identify quality movement vs. sub par movement. This will take your coaches eye and self awareness to the next level. The cost is $10, but it is well worth it.

A.
10x (CJ complex)
1 pwr cln +
1 frnt sqt +
2 split jerk (1L+1R)
-sets OTM
-ideally peaking around min 6 or 7 and taking a couple drop sets

B.
3x
500m row
3 min REST (approx)
-post time for each piece

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WOD 2.24.15

The 2015 CrossFit Games Open starts this Thursday. This is a great event that we ALL can participate in. SIGN UP, test your fitness, find your limits and set new goals.

We need certified judges to make this a successful event at the gym. Completing the JUDGES COURSE will not only support your fellow gym members in their journey thought the Open, but it is also an excellent tool in learning how to identify quality movement vs. sub par movement. This will take your coaches eye and self awareness to the next level. The cost is $10, but it is well worth it.

A.
Strict Pull-up
10×5
-sets OTM

B.
5x
15 thruster (75/55)
200m run
-15 min time cap

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WOD 2.23.15

The 2015 CrossFit Games Open starts this Thursday. This is a great event that we ALL can participate in. SIGN UP, test your fitness, find your limits and set new goals.

We need certified judges to make this a successful event at the gym. Completing the JUDGES COURSE will not only support your fellow gym members in their journey thought the Open, but it is also an excellent tool in learning how to identify quality movement vs. sub par movement. This will take your coaches eye and self awareness to the next level. The cost is $10, but it is well worth it.

A.
Back Squat
6RM, 2×6 @90%
-rest 2 min btwn wrk sets
-increase weight from last week

B.
AMRAP 7
power clean (135/95)
burpee over bar
-up ladder by 3s
-score is total reps

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