Friday 12-7-12
WOD:Regionals #6 7 Deadlifts: Men’s 225# / Women’s 165# 21 Wall Balls: Men’s 20# / Women’s 14# Farmers Carry 28 Burpee Box Jumps: Men’s 20″ / Women’s 18″ 3 Band Muscle Ups or 14 Pull Ups
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
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
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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.12 thru Nov.17, 2012 Read More »
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
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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
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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. 29 thru Nov.3, 2012 Read More »