26 Dec
How many rounds in 20′?
5/5 Renegade Rows
5/5 Turkish Get-ups
20 Situps
Use dumbbells = 20-25% of bodyweight each
Below, Jesse visits CrossFit Portland on his 35th birthday…..and receives the bonus gift of 35 pullups for time. Nice work, Jesse (aka: Older Papa Bear) and Happy Birthday!
24 Dec
Have a great Holiday Season from all of us at CrossFit Portland!
Special Christmas Eve workout:
“Fast Linda”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Deadlift bodyweight
Ring pushups
DB cleans (20% BW each)
Trevor takes on the full version. Oh, the agony of the middle rounds…
Remember to get in a little recovery work sometime over the holidays….joint mobility, foam rolling, and some range of motion work.
22 Dec
12-23-2008
5 Rounds
Press 1 x 5 75% of max
strict pull ups 1 x 75% max
w/Partner 3 Rounds each
Get heavy weight Overhead and hold while partner does
25 KB Swings
Due to all the closures, we will be open on Christmas Eve for a 9:15 am and 12:00 noon class. Come get it!
Michele and Rachel brave the weather for their Crossfit fix.
Backlog of action from last Saturday.
21 Dec
This sucks, but this is a very rare situation. We apologize if you were going to brave the roads to get your WOD on today.
Workout from home and post scores to comments.
Tabata Intervals for Pull Ups (or table rows), push ups, sit ups, and squats
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes of total exercise.
The score is the least number of reps for any of the eight intervals. Repeat for each exercise above.
If you haven’t already, take a look at our holiday schedule for this week!
19 Dec
Saturday 12-20-2008
“Nicki”
3 rounds for time:
Row 500m
30 Ball Slams
30 Pushups
Finisher: 40 rotary walking lunges w/partner
Yeah Steve! Pulled 355 for a max. Journal that!
18 Dec
Deadlift: work up to 1 RM
5 rounds:
5 Deadlifts @ 80% max
10 Burpees
Congrats to Graham who made fantastic improvements with his Squat tonight. If you are not blessed with vertically challenged legs, rowing is really easy, but getting a good squat is a lot of work. Each round his squat got stronger and stronger. Get it Graham!
548
