Thursday 12-6-12
WOD: Regionals #5 20 Double Unders 15 Power Snatches: Men’s 95# / Women’s 65# 4R4T
Wednesday 12-5-12
WOD: Regionals #4 40 BS/ FS/ OHS: Men’s 95#, 75#, 55# / Women’s 75#, 55#, 35# 30 Pull Ups 20 STOH
Tuesday 12-4-12
WOD: Regionals #3 10 One Arm Snatches: Men’s 45# / Women’s 35# 50M Sprint 4R4T Then Run 1 mile
Monday 12-3-12
WOD: Regionals 2012 #2 2K Row 50 Pistols 30 Hang Cleans: Men’s 95# / Women’s 65#
November Athlete of the Month: Norma Garza
I first heard of CrossFit from Holli West when she sent out an email informing everyone at the high school that Molly Gillespie was bringing CrossFit to Portland. My baby was 2 months old, and I was what I would consider in the worst shape of my life…I was ready to try something new. When …
Week – Nov.12 thru Nov.17, 2012
Monday “Hulk-Deadlift or Backsquat” “Annie” 50-40-30-20-10 Situps; Double unders *Leaderboard Tuesday “I” 9-Backsquats(135/95); 9-Burpees; 15-BJ(24/20) Wednesday “LOVE” 5R4T 8-C&J(115/75); 14-Pullups; 14-Pushups Thursday “THIS” AMRAP-10min. 12-OHS(95/65); 100M Run Friday “SHIT” 5R4T 290M Row; 10-Strict pullups; 33-Squats Saturday “Team Trevor” (Team of 4) 300-Pullups; 400-Pushups; 500-Situps; 600-Squats
Week- Nov. 5 thru Nov. 10, 2012
Monday “Karen” 150 Wall Balls for time….. *Leaderboard Tuesday “OHS Maneater” Men: 290 M Row; OHS 15-16-17-18-19(95#) Women: 235M Row; OHS 11-12-13-14-15(65#) Wednesday “Hulk Strength”Deadlift “Little Crazy” 18 pullups; 18 pushups 4R4T Thursday” “Shoulder Slacker” AMRAP 15 min: 40 double unders; 7 HSPU Friday “More Air” 10 burpees; 10 KBS; 3 wall climbs 6R4T Saturday …
October Athlete of the Month: Audrey and Brian Hagemann
Audrey started Crossfit when Molly first opened at the community center. She would go to the 5:30 am class, and I would go jog 2 miles. We would talk about the workouts she did but I wasn’t interested in going. I saw how addicting it was becoming for her. I finally decided to give it …
October Athlete of the Month: Audrey and Brian Hagemann Read More »
Week – Oct. 29 thru Nov.3, 2012
Monday “Diane” 21-15-9 reps Deadlift(225/150); HSPU for time *Leaderboard Tuesday “Got It” AMRAP-15 min: 11 thrusters(95/65); 11 burpees Wednesday “Hulk-Power Clean” “Rip” AMRAP-10 min: 23 Double Unders; 11 Push Press(115/75) Thursday “Randy” 75 Power Snatches(75/55) for time Friday “Butt Hurt” 4R4T: 10 Deadlift(275/185); 22 Squats Saturday “Filthy Fifty” 50 reps of ea 4T: BJ(24/20); Jumping …
Week – Oct. 22 thru Oct. 27, 2012
Monday “Kelly” 5R4T – 400m Run; 30 Box Jumps; 30 WB(20/14) *Leaderboard Tuesday Hulk Strength-Push Press then: 8R4T – 50M Sprint; 5 Burpees Wednesday “Woo-hoo” 10R4T – 10 SDLHP(75/45); 10 Double Unders; 15 MB Cleans(20/14) Thursday “JT” 21-15-9 reps for time: HSPU; Ring Dips; Pushups Friday Hulk Strength-Hang Cleans then:(6)100M Strides; then 15 mins. skills …