WOD 12.31.14

If you did not receive an email from CrossFit PDX with the new link to the Wod Sign-Up Doc, please let us know with an email and we will send you a new invite. Also, if you are unable to edit the new Wod Sign-Up try to delete the old Wod Sign-Up sheet before linking up to the new one.

The SUN should be out this week. It will likely be COLD, but dry enough for us to bring our fitness outside. Please dress accordingly when gearing up for the gym this week.

Holiday Hours:
Monday: regular hours
Tuesday: regular hours
Wednesday: regular hours, except 1830 is closed
Thursday: closed
Friday: regular hours
Saturday: regular hours

A.
50 strict pull-up
-accumulate in as few sets as possible
-12 min time cap
-score is number of sets needed to accumulate 50, not total time.

B.
1 mile sled pull (90/55)
-partner up, alternate as much as possible to keep the cadence as fast as possible, walk together for the entire mile.
-20 min time cap

By |December 31, 2014|WOD|0 Comments

WOD 12.30.14

The SUN should be out this week. It will likely be COLD, but dry enough for us to bring our fitness outside. Please dress accordingly when gearing up for the gym this week.

Holiday Hours:
Monday: regular hours
Tuesday: regular hours
Wednesday: regular hours
Thursday: closed
Friday: regular hours
Saturday: regular hours

A.
EMOM 10
1 snatch DL +
2 hang squat snatch (power position) +
1 snatch push press
-increase load across minutes

B.
3x
20 hang squat snatch (45/35)
400m run
-15 min time cap

By |December 30, 2014|WOD|0 Comments

WOD 12.29.14

If you did not receive an email from CrossFit PDX with the new link to the Wod Sign-Up Doc, please let us know with an email and we will send you a new invite.
Also, if you are unable to edit the new Wod Sign-Up try to delete the old Wod Sign-Up sheet before linking up to the new one.
Don’t squat on the old Wod Sign-Up, snatch yourself a cup of coffee, clean your desktop and press on the link for a whole new experience. ¬†And, please sign up for your workouts!

Holiday Hours:
Monday: regular hours
Tuesday: regular hours
Wednesday: regular hours
Thursday: closed
Friday: regular hours
Saturday: regular hours

A.
Back Squat
4×3
-approx. 80% of 1RM
-sets OT2M

B.
3x
10 CJ (135/95)
20 squat
-at exactly 9 minutes, perform 100 abmat sit-up with a 5 min time cap
-score is time for couplet and time for sit-ups.

By |December 29, 2014|WOD|0 Comments

WOD 12.27.14

A.
AMRAP 3
partner medball throws
-alternate every 15 reps
…1 minute rest
AMRAP 6
burpee T2B
-alternate every 5 reps
…1 minute rest
AMRAP 12
row (meters)
-alternate every 250m

-partner workout, partner up and accrue as many reps/meters as possible in the given time.

By |December 27, 2014|WOD|0 Comments

WOD 12.26.14

group pic
Post “12 Days of Xmas” wod group pic.

A.
Overhead Squat
-10 min to establish a heavy double
-1×2@90%, 1×2@85%, 1×2@80%
-drop sets OT2M

B.
5x
hang power snatch 75/55
wall ball 20/14
wall sit
-work for 1 min at each station with 1 min rest between rounds.
-score is total reps

By |December 26, 2014|WOD|0 Comments