CrossFit Portland

Submit new benchmark scores here.

Excellent work everyone on the benchmark and judging last night! I see we have some No Rep faithfuls in the making. Remember that as a judge you can be help your athlete by being informative, clear, and also loud!

The energy was great last night and I can’t wait for the Games Open now! Its going to be intense. Hey, have you signed up at Games.CrossFit.com??

Warm Up
1) Bar Complex, snatch

Mobility
Thread-the-Needle Rolls

WOD
A. Snatch: work up to a heavy single-quickly
B. Snatch: 6 x 5 reps, rest 90 sec (use 70% of today’s best)
C. OH Squat: 1 rep EMOM, add 10lb/m; 5lb/w each minute.
M start w/75lb, W/53lb.  Partners will add the weight.

Jump Start starts next week Tuesday, just a few spots left, sign up and START!

Warm Up
1) Demo Judging WOD #1
2) Your choice-4 min

Mobility
Death Stretch
+
Seal/Locust

WOD
CF PDX Benchmark #3:

Starting at minute 0:

WOD #1 is Judged
20-15-10 rep rounds for time:
Wallballs  20/14lb
Pullups

Starting at minute 18:
15-10-5 rep rounds for time:
Deadlift 185/125lbs
Burpees

Starting at minute 35:
Once, for time:
15 Power Clean to Overhead  115/85lbs
Run 1 block loop (around our bldg)
Row 200m

Submit the working time for each workout.

Jump Start starts next week Tuesday, just a few spots left, sign up and START!

Warm Up
1) Squat Seq, flow
2) Shoulder Seq

Mobility
Band Lat stretch
Locust
Kneeling Lunge

WOD
A. Back Squat: 3 x 2; rest 3 min
+
AMRAP in 20 min:
3 Wall Walks
3/3 Pistols
9 Pullups

A video of the movement standards for WOD 1 of the benchmark retest. You will see movement standard videos similar to this released by CrossFit during the Open.

The last 15 seconds is worth watching the whole thing in context!

Hey, have you signed up online for the CFPDX team yet??

Warm Up
1) your choice – 3 min
2) Bar Complex (after CGT)

Mobility
Spinal Rocks, Supine Scorpion

WOD
Custom Goals Training
+
For time, all out:
15 Power Cleans  115/85lb
15 Burpees
12 Power Cleans  115/85lb
15 Burpees
9 Power Cleans  115/85lb
15 Burpees
+
Hollow Rocks: 15 sec x 5; rest 15 sec

We are open again this Saturday and Sunday! Saturday is a shortened schedule, RESERVE YOUR CLASSES ONLINE!

Coach Brad will be leading the charge. We wish he was with us at the retreat but police duty calls.

Warm Up
1) Run 800m
2) Bar complex
+
Table Presses x 15 – 5 sec hold ev. 5 reps

Mobility
Death Stretch focus
Prone scorpion

WOD
A. Power Clean: work quickly to a heavy single
+
9 Rounds for time:
7 Power Cleans  135/95lbs
7 Ring Dips

We are open again this Saturday and Sunday! Saturday is a shortened schedule, RESERVE YOUR CLASSES ONLINE!

Coach Brad will be leading the charge. We wish he was with us at the retreat but police duty calls.

Warm Up
1) Your choice – 5 min
2) Instructor’s choice (after CGT)

Mobility
Death Stretch focus

WOD
Custom Goals Training
+
For time @100%: (beastly baseline)
Prowler Push (high handles)
40 Squats
Prowler Push (low handles)
30 Situps
Prowler Push (high handles)
20 Pushups
Prowler Push (low handles)
10 Pullups