Look Who Made ESPN?

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6-17-2009 1) one round: 800m run 30 ground to overhead anyhow 115/85 800m run 2) Strength challenge: Turkish get-up – work up to a max; must complete 1 rep w/each arm DROM: KB Arm bars x 5/5 Lunge complex x 2 (reg, lizzard, pigeon) Famous! Scott, did you make that move? Click on the picture below to go to the … Read More

Intrinsic Regulator

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6-16-2009 AMRAP in 20′? 10 knees to elbows 15 KB Swings 20 Double unders DROM: 10 x pullover stretch + 10″ hold 10 x active shoulder raise + 10″ hold Down dog shoulder stretch x 6 breaths Lying cross arm stretch Christian, the brew master demonstrates brew master strength. All that lifting of heavy bags of hops and kegs gets … Read More

Lara Breaks On Through!

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6-15-2009 1) 5 sets: Overhead squats x 3; rest 15 sec. Ring Rows x 21; rest 3 min 2) AMRAP in 5 min Box jumps x 5 @ 24″ Clap pushups x 4 3) 15 strict, extended inchworms DROM at end. Look who made a giant leap forward this Saturday 🙂 Lara’s first kipping pull up from CrossFit Portland on … Read More

Graduation Party

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6-13-2009 “Team Fran” Teams of 5 complete: Run 400m 225 thrusters 95/65 225 pullups Run 400m Adjust reps to number of members on team. After: 50 GHD situps, resting as needed I heard this was a fun, crowd pleaser of a workout. I personally like team workouts a lot…sense of accomplishment as a group is hard to beat. Wish I … Read More