Finally, Broken!

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7-31-2009 The heat has finally given up! I actually slept last night. Today’s WOD is “Nancy”. This is my favorite Nancy video and this is also one of my least/most favorite workouts. Time to set a PR on the record board! “Nancy” 5 Rounds 400 M Run 15 Overhead Squats 95/65 DROM: Kneeling lunge series to groin stretch to lying … Read More

Sounds of Summer

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7-30-2009 Complete in any order: 10 rope climbs or 20 rope pulls 90 sec. handstand hold 30 QDR rotational pushups 100 Clubbell side semis 20 sandbag get-ups DROM: 2 rounds: seal walk crab walk back, hips high! Click on the picture below to hear the sweet sounds of one summer day at CrossFit Portland What could we make out of … Read More

Stay In the Black

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7-29-2009 From CrossFit Football Perform 3 power cleans on the minute, for 12 minutes. Use a heavy weight, at least 80% 1RM. For each rep you fail, perform 5 pullups. “Pay” your pullup debt at the end of the workout. DROM: 2 Rounds: 10 spinal rocks; 10 sec plough position hold 10 pole presses; 10 sec hold where you feel … Read More

What To Do…

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7-28-2009 A) Overhead Squat – work up to a max single B) Perform 1-1-1-1-1 @ 85% of today’s max C) plank-off: max holds of L,R,F plank. 90″ rest between planks DROM: Kneeling lunge series to groin stretch to lying cross arm stretches to sleeper stretch Events Coming up at CrossFit Portland – Stay tuned for more details! Hawthorne Hustle, August … Read More