10 May
Combined quadruped movements with the Olympic hang power snatch and rack dumbbell lunges into a small team workout. Everybody got a chance to see the gym from one end to the other with their hips held high!
Groups of 3 or 2
10 hang power snatch
bear crawl 20 M
5/5 DB rack lunges
crab walk 20 M
How many trips in 20 minutes?
10 May
Friday am:
Warmup with a few barbell complexes, followed by some jump squats.
Workout – How many rounds in 2 minutes?
Jumping Pullups x5
DB Push Presses x5 (go heavy)
rest 2 min.
Do 3 rounds. Sandbag lunge complex to finish.
Friday pm:
Some extra joint mobility + dynamic stretching
Deadlifts 2 x 5
Congo line mile run/sprint. The whole group finished with an amazing time (too bad I forgot to set the clock, but it was fast)
Wrap up with one of Rochelle’s V-up complexes.
“Recovery” at Hopworks….
8 May
Heavy swings to order and torch presses were on the menu today at 11am. We wrapped up with a nice complex with the clubbells. Meanwhile, in the background, you can see Rochelle and XX putting a Central Catholic High p.e. class thru the broomstick mile.
pendulum+push press+inward circle+1 1/2 torch presses= 1 rep. Twelve reps each arm.
7 May
1:52.5 or 2:12.5 are the respective 500 M paces a man or woman would maintain in order to get their CrossFit Level 2 rowing benchmark of 7:30 or 8:50 for the 2000 M. It’s a pretty good challenge and especially more difficult for shorter individuals whose bodies just hate the rower.
Handstand/Frogstand practice
Handstand pushup practice
Tumbling practice
2000 M Row
Congrats to a bunch of people who got their level 2 row times! Brittany, new member, crushed the 8:50 and I’m sure Rochelle will be happy about that news 
Bill moved to the top of the leader board with a time of 7:13!
6 May
At our 11 am class today, the Fox 12 “Better” show stopped by and did a special on CrossFit Portland!!! We are super excited to see it air in just a few weeks and the camera certainly instilled some extra motivation into the workout.
“Helen”
3 Rounds
400 M
21 kettlebell swings
12 pull ups
Congrats to Wally and Gary for crushing their level 2 Helen benchmark time of 11:30!
5 May
4 Rounds
10 Push Jerks
10 Hang DB Lunges
10 Push jerks
10 Hang DB Lunges
25 Knees to Elbows
Erin, who just found us two weeks ago, is leaving for rookie training in Redmond for wildland firefighting training. We are very sad to see her go and look forward to her return next winter! Her intensity, positivity, and fire for CrossFit is unique and contagious. We wish her the best of luck on her journey and a safe return to us!
Also, a high five to Dave and Lael for their first visit to CrossFit Portland! They learned the movements in the Fundamentals class and went right at the workout in the CrossFit class.
630
