Warm Up
1) Row/Ride 3 min
2) Shoulder Seq

Mobility
50 steps each: blade, instep, and heel walks
+
Cobra-Down dog-Evevated scorp. x 5

WOD
A. Push Press: 3 x 2 reps, rest 2 min
+
4 rounds:
Row 500m
100 Double Unders

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 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??

Submit new benchmark scores here.

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.

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.

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??

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

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

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

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

Next Jump Start starts February 14th. January sold out early…reserve your spot today!

CFPDX Members – Today is the last day for friends to sign up for JumpStart with the code “CFPDXBUDDY” for a 10% discount!

Warm Up
1) 2 times:
2 min Jump Rope, mxd patterns
rest 1 min.  Do 5/5 T-Planks in rest
2) Shoulder Seq

Mobility
Scorpion-fest:
Prone, supine, elevated

WOD
A1. Press: 3 x 3; rest 90 sec
A2. Rope Climb: 3 x 1; rest 90 sec
no ft. if advanced
+
“Jeremy”
21-15-9 rep rds. for time:
Overhead Squat 95/65lbs
Burpees

Mobility
Lying Glute stretch/mobilization
Butterfly
Shinbox switches x 10
Pigeon

WOD
Custom Goals Training
+
“Sandbag Grace”- for time:
30 Clean to Overhead – ~1/2 bwt. sandbag
+
Hollow Holds: 5 x 30 sec/30 sec rest

Registration for the the CrossFit Games Open goes live tomorrow at games.crossfit.com!

Mobility
Instructor’s choice

WOD
5 rounds:
5 Power Snatches (unbroken but tough)
Row 30 sec for max watts
rest 5 min while others go.