WOD
100 DU
5-5-5-5-5
Deadlifts
75 DU
3-3-3-3-3
OHS
50 DU
1-1-1-1-1
Press
25 DU
This wod is NFT. Post loads

Thank Colby for this one ladies! It’s only cause he cares.

5 rounds:

5 ring dips
5 Strict pullups (use bands if you need to mod-go full range and NO KIP!)
5 db push press (25,15) or heavier if this feels light
5 burpees (jump over 45# plate with hand release at bottom)

Michele and I worked out at Oregon Crossfit last night and Shawn one of their coaches had this up as a WOD.  This one works hand and eye coordination.  We will see if you have what it takes.

WOD

150 KB Wallballs  1.5/1 pood

15 minute cap!

We are putting in another order for protein, so if you would like to order some we will have a list up at the gym. Or just send us an email.

Oregon Winter Games from Claudio Grandjean on Vimeo.

Special thanks to the Wodfather for putting this video together!

Here are some pictures of our competitors fom this weekend.

Brought to you by the WODFATHER. You’ll just have to wait to see what he will come up with. Good luck!

WOD:
21-15-9 power clean and situps rest 1 min then 15,12-9 front squat and games style pushups rest one min then 12-9-6 jerks and ttb. Score is total time. 115 for men 85 for women

Just a shout out to my wonderful daughter today. Happy birthday baby girl! Daddy loves you. She turns 12 year old.

*Just a note for all you boys out there, I own lots of guns and can shoot the hair off of a naked mole rats ass. So be afraid, be very afraid!

What a great competition! This was way bigger than the Summer games! Props goes out to Oregon Crossfit their crew did an awesome job with running this event. Everything was well organized and the WODs were fun and tough!

Thank you for those who made the trip down to supporting the competitors this weekend. I’m so proud of all our competitors they represented our gym well with their effort and the way they held true to the standards and form.

For me it was nice to hear your voices cheering me on. It made me go that extra mile, that extra rep, that last push to the end. As a competitor and coach Michele and I just wanted to say thanks.

Team members competing:
Hung
Michele
Colby
Chris
Lisa
Erin
Chelsea

WOD 1: 2k row (rest 1 minut) then
WOD 2: AMRAP 5 minutes 1 arm KB Snatches
WOD 3: AMRAP 3 minutes GTO 135/95
WOD 4: AMRAP 2 minutes Burpees onto a plate w/HR@bottom rest 1 minute then
WOD 5: 25 THRUSTERS 135/95
500 meter row
25 Back Squats 135/95
1000 run. (18 minute cap)
Final WOD: 10 Deadlifts
Keg carry 115
30 KB Swings
Keg carry
10 Deadlifts
Photo of the event will be posted on our FB. I’ll try to post the results when they comes in.

Most of the team will be in Bend for the Oregon Winter Games. Wish us luck!

I found this on CF GSX and could not stop laughing. Just read the subtitles. Good luck to all of our competitors this weekend. Go kick some butt!

The gym will be close Sat and Sun. Wodfather will be there Monday. I’ll post pics from the weekend on our facebook.