31 March 2015

TUESDAY 150331

Workout Of The Day (WOD)

For Time:
Concept 2 Row, 1000 Meters
Deadlift, 21 Repetitions
100 Squats

Rest up to 7:00 then,

For Time:
Concept 2 Row, 500 Meters
Deadlift, 15 Repetitions
50 Squats

Rest up to 5:00 then,

For Time:
Concept 2 Row, 350 Meters
Deadlift, 9 Repetitions
35 Squats

Note: Prescribed weight is up to 185lb. for men and 115lb. for women. Squats are gymnastic. This is an “Old School” circa 2003 original CrossFit HQ workout, including the weight prescriptions.


CrossFit LEO Seminar with Greg Amundson at Oregon City Police Dept.


Tuesday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete 1:00 At Each Station. No Rest Between Stations!

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts)
GI Jane / Sprawl Jump (Floater Skill)
Weighted Jump Rope (Floater Skill)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two!

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Week 1 – Squat Series

Clinic WOD – Complete Three Rounds:

Run 200 Meters
21 Kettlebell Swings
21 Goblet Squats
21 Hand-Release Push-ups
Run 200 Meters
15 Kettlebell Swings
15 Goblet Squats
15 Hand-Release Push-ups
Run 200 Meters
9 Kettlebell Swings
9 Goblet Squats
9 Hand-Release Push-ups

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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