Good luck to all the competitors!

The Open WOD will posted at 5 pm.

WOD 2

Row 250 meters
then
21-15-9
ring pushups
T2B
then
Row 250 meters

Hey guys it’s Michele…..So my big 40/10 bday is dropping next week (Feb 29) and I wanted to hang out with all the cool people next Friday March 2nd for my bday. I was going to make reservations for the Spaghetti Factory in Clackamas at 8pm on the 2nd and would like to get a head count of who can come. After dinner I wanted to continue the party by going to Duke’s for some country dancing ….the more to come the merrier! Please let me know if you can make either or both!

One more day until the Crossfit Open. ARE YOU READY?

A couple of up coming events;

1. Reebok Crossfit Open. First WOD will be posted tomorrow. We plan on doing a group WOD on Thursday, but you guys can do it anytime this week. Just let us know and we will set it up for you.

2. Guys night this friday the 24th: We will grab a bite to eat before we see Act of Valor. Let me know if you are coming

3. Self Defense class on Feb. 28 at 5:00-7:00. Please make sure you sign up on the white board.

4. Michele’s Birthday party/Girls night-out.

There is a sign up for a Self Defense class Tuesday the 28th at 5:30 pm. The class is 2 hours long.
Here is a sneak peek at the class.
WOD

12 minute AMRAP
6 OHS Squat 95/65
6 Box jump full foot on the box

4 rounds

5 ctb pullups
6 Hang squat snatch 75/45
7 Deadlift 225/185
8 Plyo pushups 2 plate men/1 plate women’s

From Hung……There was a typo at the end of this video…it was suppose to say Love Hung. Who’s this Dave guy anyways? I bet I can out lift him any day. (Well maybe not!)

From a sectionals qualifier
WOD:
(155/95)
10 FS
20 du’s
8 FS
30 du’s
6 FS
40 du’s
4 FS
50 du’s
2 FS
60 du’s
Did this one on 3/28/2010 Here are old times:
RD: 4:56 Rx H: 6:48 Rx QB: 12:35 (50 du’s then singlesx3) A: 7:51 Rx

30 hspu
40 pullups
50 kb swings (1.5,1)
60 situps
70 burpees

opps….I don’t know how this wod popped up….have fun with those burpees!

Need a little pick me up? Check out this vid!

Pick a WOD that you miss this week and go and kill it.

There have been some really good WODs. I still would like to do the team row if we have enough people show up today.

And as a reminder, Please carpool in. Thank you

7 more days until the open! Are you ready? If not, it’s too late for me to help you, so you are on your own. Hahaha (This is me laughing at you) No for real, If your not ready than you suck. Love you all.

Hope everyone has a wonderful day! Rest up as the open hits us in 8 days!

This will be our Valentine and Erin’s birthday WOD. So pick a sweetheart and partner up. (It doesn’t have to be your significant other, but people will talk. I’m just saying)

WOD

3 minute AMRAP at each station

(Oh and you must carry your partner from one station to the other. You must switch off)

You go, I go

Station 1: Partner pistols

Station 2: Partner Wallballs (16 lbs girls at 9′ guys at 10′)

Station 3: Partner row (Switch every 5 cal.)

Station 4: Partner rope climb

Station 5: Partner Erin
Erin
40 pound Dumbbells split clean, 15 reps (girls 30 pounds-for Erin’s 30th birthday) Sorry boys!
21 Pull-ups
(both partners must go at the same time, you must finish the rep scheme before moving on to the next movement.)