WOD 3.28.15

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 2 weeks.
The 0900 class will now be allocated to our Foundation program members.
At 1000 we will run the Open workout.

THINGS TO KNOW:
There will be coffee provided for competitors, judges, and spectators…FUEL!!!
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.

See you in the gym,
CrossFit PDX

A.
“15.5”
27,21,15,9
row (cal)
thruster (95/65)

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WOD 3.27.15

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

B.
exercise surprise

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WOD 3.26.15

A.
Front Squat
10×2
-box squat, normal stance, 1″ below parallel
-sets OTM

B.
5x
5 push press (155/105)
10 ball slam (30/20)
200m run
Rest 1 min
-20 min time cap

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WOD 3.25.15

A.
12x (CJ complex)
1 clean +
1 front squat +
1 jerk
-sets OTM
-increase weight every 4 min

B.
1x
100 burpee
-start this workout with 5 DL (225/155), and perform 5 DL OTM until all burpees have been completed
-15 min time cap

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WOD 3.24.15

image
RX’d or Scaled…everyone is getting fitter.

A.
Push Press
5RM, 2×5 @90%
-rest 2 min btwn work sets
-performed from the rack
-warm up with sets of 5

B.
5x
300m row
-rest approx. 2 min btwn efforts
-post times for all 5 pieces

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WOD 3.23.15

We are finishing the 4th week of the 2015 CrossFit Open. It is exciting to see everyone participating putting up such excellent performances. There is wildly evident improvement in the entire gym’s fitness compared to last year. The coaches are honored to see our work paying off in these “testing” environments each week. Keep it up.

A HUGE thanks to all the members that have taken the judges course. Your help on Saturday or any other day you have judged a competitor is a major factor to making the Open a successful event at the gym. With that said, Saturday is the day we have designed to have all participating competitors complete this workout. Fridays general workouts will be designed in a way that provide an environment to perform the Open workout for anyone who absolutely cannot make it in on Saturday. However, if you are needing to do your Open workout on Friday, you will need to plan to have someone there to judge you. The coach in that class cannot devote their undivided attention to ONE single member in order to judge them during class time. We are here for all of you. Please come prepared if you are planning on performing an Open workout during Friday or Mondays class time.

See you in the gym,
CrossFit PDX

A.
Back Squat
4RM, 2×4 @90%
-rest 2 min btwn work sets
-increase weight from last week

B.
3x
10 C2B pull-up
30 wall ball (20/14)
50 double under
-12 min time cap

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