2 May
Warm Up
1) Row 5 min
2) Short Squat Seq w/Bootstrappers
Mobility
Instructor’s choice, do also b/t rounds
WOD
A. Row 200m @100%, rest 3 min x 3
(alt. with others)
+
8 min rest while setting up part B
+
2 Rounds, all out:
15 KB Swings 53/36lbs
15 Ball Slams 25/15lbs
15 Burpees
15 Airdyne cals
rest 8 min b/t rounds actively
30 Apr
Warm Up
1) Run Seq
2) Short shoulder Seq
Mobility
3 x 30 Toe Raises @wall
(inward, neutral, outward)
+
Shinbox Spinal Twist Switches
WOD
Custom Goals Training – 10 min
+
7 Rounds:
Run 150m
7 C2B Pullups
7 Push Presses 115/85lbs
7 KB Swings 70/53lbs
27 Apr
Warm Up
1) 2 rounds:
150 single skips
10 Squats
3/3 T-Pushups
3/3 Cossack Squats
Mobility
Box Lunge focus
WOD
Custom Goals Training
+
A. Front Squat: 3 x 5 @20X1, rest 3 min
B. Bent BB Row: 3 x 8-10 @30X1, rest 2 min
+
3 rounds all out:
10 Wallballs 20/14#
10 Burpees
10 Jump Switch Lunges
rest 4 min b/t rds.
26 Apr
Warm Up
1) Row 5 min
2) Shoulder Seq
Mobility
Powell raise: 3 x 8/arm
+
Seal Stretch
Elbow rotations
WOD
“Broken Angie”
10 rounds for time:
10 Pullups
10 Pushups
10 Situps
10 Squats
24 Apr
Want to get better at handstands?
Want to learn to get into one?
Want to learn to balance in one?
Or do you simply want to go upside-down without freaking out?
Crossfit Portland has two workshops coming up that’ll put you on the path to do all this, and more.
Nicolo Kehrwald will be conducting Beginning Handstand and Intermediate Handstand workshops this Saturday, April 28.
Attendance in each is capped at 10 so all attendees can receive direct and personal attention.
Handstands for Beginners
Time: 11:30-2 p.m.
This workshop will help you learn handstand-specific body awareness as well as teach you how to kick up, bail out, and balance using your wrists.
It will feature handstand specific warm-up, body-line and core awareness drills, various kicking up and bailing out drills, some one-on-one hand-spotting with the instructor and partners, and finally handstand conditioning and endurance work.
Pre-req: Absolute beginners totally welcome!
Cost: $60/members, $75/non-members.
Intermediate Handstand
Time: 2:30-5:30 p.m.
Okay, so you have a handstand for a couple seconds.
Are you ready to take it to the next level?
This workshop will focus primarily on hand-spotting the straight handstand as well as various handstand shapes, such as the tuck and butterfly.
Fundamentals of press handstand work as well as one-arm handstand basics will also be covered. Expect one-on-one hand-spotting from the instructor as well as partner-assisted stretching, handstand conditioning, and handstand endurance work.
Pre-requisite: Must be able to hold 5-second free handstand.
Cost: $70 for members. $85 for non-members.
Beginner Handstand: click here to enroll!
Intermediate Handstand: click here to enroll!
24 Apr
Twelve days ago, ScottW did a sneak peak of Mikey’s progress and commitment to her training. You can see it here.
In her own words, “Just one and a half months ago, I barely had a knee pushup…”
Yesterday, she did something new to her. I am so excited for you Mikey – way to follow the plan!!! The chin up is getting closer and closer too…
Prowler 500
We are doing the Prowler 500 this Saturday! Teams of 6, 3 men, 3 women. Sign up online for the Saturday class (8, 9, 10 am) and lets do this.
Make your team, start one, or just join one! Put your name down on the Upcoming Events window-calendar when you come to the gym.
Not sure what to expect? That’s the fun part of CrossFit! Here is a snippet of the action
Warm Up
1) Jog 600m
2) 2 trips Sampson Lunge
1 trip Inchworm
2 trips Crabwalk
1 trip Bear crawl
Mobility
50 steps ea: blade, instep, heel walks
+
Death stretch focus
WOD
3 rounds:
Run 800m
20 Burpee Box Jumps 24/20″
Bear Crawl Length of gym and back
630
