WOD 7.1.15

CFPDX BBQ:
This Friday 7/3/15 @ 1930
Let’s get together, grill some food, drink beverages and shoot off some fireworks. Bring something to share for the feast!
See you in the gym,
CrossFit PDX

A.
8x
750m row
-parter up, alternate rounds
-make transitions AFAP
-score is slowest round for each person

B.
T2B
3x 20/ME
-rest as needed btwn sets
-these sets should be unbroken
-modify movement to achieve appropriate set size

By |June 30, 2015|WOD|0 Comments

WOD 6.30.15

CFPDX BBQ:
This Friday 7/3/15 @ 1930
Let’s get together, grill some food, drink beverages and shoot off some fireworks. Bring something to share for the feast!
See you in the gym,
CrossFit PDX

A.
3x
KB swing (RUS) (M)
burpee
box jump (L)
REST
-1 min at each station
-score is total reps

B.
Pull-up Negatives
3×5
-2 min rest btwn sets

By |June 29, 2015|WOD|0 Comments

WOD 6.29.15

A.
Front Squat
5×5 (H) (75% 3RM)
-20 thoracic extension over roller after each work set
-the important focus here is to increase loading from 4 weeks ago when we performed this exact set scheme.

B.
AMRAP 9
3 hang power clean (H)
wall ball (H) (up ladder by 3)
-score is total reps

By |June 28, 2015|WOD|0 Comments

WOD 6.27.15

A.
Ring Support Hold
5×30 sec or ME (whichever is least)
-rest 60-90 sec btwn sets

B.
1x
100 push-up
800m seld pull (H)
60 wall ball (M)
40 abmat sit-up
-20 min time cap
-push-ups, sled pull and wall ball should be shared as a team of 2, spilt work as needed. Each member must complete the 40 abmat sit-up individually to finish the workout.

By |June 26, 2015|WOD|0 Comments

WOD 6.26.15

A.
Pull-up
7×3 AHAP
-90 to 120 sec rest btwn work sets

B.
AMRAP 9
3 wall walk
6 deadlift (M)
12 jump lunge

By |June 25, 2015|WOD|0 Comments