Sumo Stance

Xi XiaNewsLeave a Comment

8-20-2009 Last day to sign up for the Camp Out 1) Practice SDHP form 2) 5 rounds for form and load: 15 touch and go SDHP Rest 2-3 minutes 3) Finisher: 2×5/5 Turkish get-ups DROM: x2-3: 10 pullover stretch + 10″ hold 10 active shoulder lift + 10 hold 6 breaths downdog shoulder stretch Welcome Kristin to the CrossFit Portland … Read More

3 For The Price Of 1

Xi XiaNewsLeave a Comment

8-19-2009 1) 5 rounds for time: 10 deadlifts 135/95 10 pushups Rest 5 min after all rounds done. 2) 4 rounds for time: 10 KB swings 53/36 10 box jumps 24″/18″ Rest 5 min after all rounds done. 3) 3 rounds for time: 10 pullups 10 thrusters 45/33 Score is total time for all 3 WODs. DROM: Relax! We’ve moved … Read More

Happy Birthday Pat!

Xi XiaNewsLeave a Comment

8-18-2009 Register for the Camp out ASAP, by Thursday! Split jerk 2-2-2-2-2-2 Finisher: 2-4-6-8-10-8-6-4-2 reps of: DB forward lunge (2 reps=1L,1R) DB push press Use 35lbs M; 25lbs W DROM: 8 rounds: 1 L/R mtn. climber twists 1 spinal rock Pat’s been eyeing the 2K Row board ever since he came in second with a 6:53 and still had juice … Read More

2x Unders

Xi XiaNewsLeave a Comment

8-17-2009 Camp out this weekend, sign up online asap so we know how many people are coming! 9 am Saturday class is on. The 10 am class is canceled. 10 rounds: 1 minute double unders 1 minute rest Score is total double unders completed. Finisher: 5×10 explosive MB situps DROM: Ido Squat Clinic Come one, come all and get your … Read More