CrossFit Portland

Check out these explosive medicine ball cleans!

Wednesday @ 7:30 we partnered up to tackle a bunch of work!

• 12 rope climbs
• 120 wallball shots
• 120 kettlebell swings
• 120 pushups

Nathan had a tough job doing all of the exercises himself, but Rochelle had the hardest job – recording all of our reps!

Bill is back!

6:30 class did:
warm up
Row 2000m
150 jump ropes
25 box jumps

7:30 class did:
warm up
5-5-5-5-5 front squats
3 max box jumps and 20 kettlebell swings after each set of squats

Here’s the white board for the workout, and no, Scott’s handwriting hasn’t turned girlie, Nichole led the class! Bonus: Aaron box jumping pretty high

The next step after you have mastered the Frog Stand is to refine it so that you are doing it with straight arms. Having your arms straight will mean that your elbows will have considerably less support. This will require significantly more work from your core to hold the position. In addition, this will develop greater shoulder strength and wrist flexibility.

For those working toward the planche, this makes a great intermediary step between the basic Frog Stand and the tucked planche. Many have found that they can hold a Basic Frog Stand for a minute or more, but still be unable to hold a tucked planche for even a second. Proficiency in this straight arm drill will bridge the gap nicely, as it requires a similar forward lean angle to a tucked planche.

Today’s 7:00pm workout was: How many rounds in 12 minutes?

• 6 hang power snatches
• 8 clap push-ups
• 10 jumping lunges.

5-7 minutes of rest, then 3×3 weighted pull-ups and 3×3 handstand push-ups.

Today’s 6:00pm workout was: Five rounds for time of…

• Run 3 laps
• 15 squats
• 15 situps
• 15 push-ups

Times in comments.

On December 27th, Rochelle and Aaron each got 3 sets of three muscle ups. Look where they are now! Nathan is never going to go on vacation again.