3 rounds

500 m run

15 ring push ups

25 abmat situps

Such an awesome job everyone on wod yesterday!  Bunch of girls swung the boys KB for the 1st time, lots of guys (ok and alanimal too) did all the muscle ups! What strong athletes you have all become! Stretch lots today and see ya’all tomorrow.

This is a repeat wod from 1/22/2010
WOD – 3 rounds for time:
4 HSPU
8 CTB/ or 5 mu’s
12 heavy KB swings (1.5,2)
16 box jumps

SUMMER OREGON GAMES PUT ON BY OREGON CROSSFIT…ANYONE INTERESTED?
Basic INFO: The Oregon Summer Games will be a two day event held August 27th and 28th. We hope to have an even bigger and greater event than our Oregon Winter Games. We will cap the registration of athletes at 200. All workouts can be scaled, although we hope this won’t be necessary.

Contact INFO: 555 NW Arizona Suite 50. Bend, Oregon, 97702 Phone: 541-728-0655 or 541-892-6515 Email: oregoncrossfit@gmail.com, or seanwells10@hotmail.com

Lodging/Eating INFO: Please continue to check our website http://oregoncrossfit.com/category/oregongames/ for updates about where to stay/eat while you here in Bend.

WOD INFO: There will be a total of at least 5 WODS held during these two days. There will be no cuts until after WOD 4 which will occur on day 2 so everybody will have the chance to compete on Sunday. Due to popular demand we have switched from a 1 day event to a 2 day event to better accommodate a greater number of athletes and this give us the most flexibility in our choice of WODS.

Equipment: Bring a jope rope(required) weight belt, chalk, sunscreen.(optional)

Rough Timeline: Day1:Athlete sign in @ 7 am, WOD1: 8:30am-12pm, WOD2:12-2pm, WOD3, 2-4:30pm, Day2: Athlete check in @ 8am, WOD4: 9-11am Cuts 11:30am-12, WOD5: Finals 12-2pm, 2-3pm Awards

Price: $50, non refundable, last day to register is Monday, August 22nd. No day of registration.

To Register: Please Click Here : https://clients.mindbodyonline.com/ASP/adm/home.asp?studioid=6568, then click on seminars and follow instructions on page to get signed up.

Volunteers/Judges: If you don’t want to compete but still want to be involved, we need both Level 1 judges, and volunteers. Please email me at seanwells10@hotmail.com if your interested.

Lift

WOD

Tabatas 20 seconds of work, 10 seconds of rest for 8 rounds. Post your lowest reps. (No rest between movements)

8x Pushups (games style)

8x Pullups (strict)

8x Thrusters (65/45)

8x P-bar dips

Also remember that today is weigh in for the Whole 9! If you want we can do before and after pictures.

Hung and I will be gone today and Claudio the “Godfather” is running class for us. He is creating the wod so have fun and see you all tomorrow.

On Sunday we will be starting the Whole 9.  We also talked about exchanging recipes and having a cooking day.  Please let me know if you are interested in doing this so we can prep for that day.  We will start cooking after the WOD.  Our plan is to make enough food so everyone can bring some home to their families, along with the knowlege on how to make that dish. If there is a dish you want to make or share please let me know.  We will see you Sunday and check the site tomorrow for more details.  This is a new concept for us and if it works out we hope to do it once a week for 30 days.

Am crew will do wod from yesterday or Wed.

“DT”

Five rounds for time of: (all lifts are at 155,105)

12 Deadlifts

9 Hang power cleans

6  Push jerks

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

We did this one on 7/1/2010 and times posted were: AD:12:26 rx M: 18:28rx VP:24:50 rx QB:20:30 (100#’s cause she put on wrong weight).

So today you will see a quick amrap…you can do your lifting before or after as I will need to run anyone who wants to use ghd on their own.  For the people who just made a pullup graduation you will be using your new band or NO band for this wod…good luck!  If you want you can make your lift an EMOM 10 or 15 so that you are concentrating on form and function. 

20 double unders

15 db push presses (25,15)

10 ghd situps

5 ctb pullups

Am crew will do yesterdays wod, please see below information for upcoming challenge at CrossFit Absolute.  Let me know if anyone is interested in going and playing at anohter gym.

When: Saturday July 23, 2011

            8:00 am – 5:00 pm

 Where: CrossFit Absolute Gym

              14991 SW Tualatin-Sherwood Rd

              Sherwood, OR 97140      

 Honoring OSP Fallen Trooper Maria Magnino

A benefit for The Fallen Trooper Memorial

Sign Up at www.crossfitabsolute.net

Take ten minutes to work on your lifting program.

WOD:

4 rounds

10 front Squats BW from the rack
10 burpees
10 KTE
10 slam balls 30/25

Skill
Two rope ascents before you leave.