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2-20-2009 Partner WOD; teams of 2: 5 rounds each Row 250m Crocodile pushups 1 trip Partner can start row once the pushups are done. ROM work: x4 Pole press 20″ OH squat x 5 slow, stretch!! Des got her kipping pull up back yesterday! 10 in a row is next. The morning class was smartly prepared

The Oregon Games

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2-19-2009 Registration is now open for the Oregon Games in Bend, Oregon on April 18th. If you are interested in competing, click on the link above and register. The CrossFit Portland Team will meet this Friday at 5:30 pm. If you are interested in competing, be sure to see Scott or Adam this week! Deadlift 3-3-3-3-3 Bottoms up KB press … Read More

This One Is Worth 500

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2-18-2009 500 reps for time: 100 situps 100 Side semi swings 100 Russian step-ups 100 Push presses 45/25 100 jumping pullups ROM work: x3: seal walk x1 down dog w/elbow drops side bends x 10 Beginners Class: Clubbell Swings and DB Clean and Jerk Hey, if you are out on the open road and the gas station convenience store is … Read More

The Workout Bliss

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2-17-2009 How many rounds in 20′? 5 jumping muscle ups 15 Med Ball cleans 20 Box Jumps Now that everybody is getting stronger, who’s going to be the next girl that masters a strict muscle-up? Checkout Coach Sommers analysis of the muscle-up and why a kipping muscle-up is just a stepping stone towards a true, strict muscle up. ROM work: … Read More