WOD: ”Deck of Cards”
Diamonds = Push ups

Spades = Squats

Hearts = Flutter Kicks (4 count) or multiply your card by 4

Clubs = Sit ups

Jokers = Run 400m

Shuffle a deck of cards and start. I m thinking groups of 4 or 5 people with their own deck of cards. Each numbered card is face value, aces are 11, and face cards are 10.  Should be fun and a way for people to get their names on the board. 

Guy doing some situps in the picture above. 

The box will be open at 8 for body fat testing.  Class from 9-10, 10-11, Palo talk from 11-12 and then more body fat testing from 12-1.  If you haven’t been in to the box recently its a great time to show up go thru a wod and learn some cool stuff about different diet options.

 WOD: Come in and find out…… Elena getting after some KB Swings and Manny doing some ball slams.

wod:”Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Challenge: 3×5 Shoulder Press, use your one rep max weight from last week and then do sets of 75%,80 %, 85% of your one rep max.  So lets say your shoulder press max is 155, then your 1st set would be at 116 or 75%, 2nd set would be 124 or 80%, and your 3rd set will be 131 or 85%….. Round up or down to get weights that are easy to use.  Group up with people with similar weights.  If your shoulders are trashed or need a break, all of you will need an updated deadlift max, so you could do this instead. 

Play: 250m weighted walk, either dumbells or Kettlebells.  Carry weight at your sides…

Body Transformation Challenge starts this saturday at 11….. please let the coaches know if you have questions….. Fight Gone Bad is September 25th.  Oregon Crossfitters this is an excellent time to expose your friends and family to what we do.  Non crossfiters can come in do the workout and get a taste of the hard work you all put in daily.    please register here: www.fgb5.org

So I was really thinking about putting a real easy workout up, but then when everybody got to the box changing it to something tough because you shouldn’t cherry pick your workouts.  If its your day to train come in and train, even if it is your weakness or something you hate.  Alot of you are really good about coming in and trying something new or working on weaknesses that is what it takes to get better.  So even if a workout looks terrible come in and work through it.  : )

“Josh”

Challenge: 2 mins max KB Swings 2pood/1.5

Play: Wall Sit for time with Medicine Ball 

There is Thursday 12 class.  Body Transformation is this saturday…. Fight Gone Bad 5 September 25th please register here www.fgb5.org 

WOD: 10/9/8/7/6/5/4/3/2/1 of Burpee Box Jumps 20″ and dead-lifts 225#

Challenge: Run 1 mile for time

Play: ? Coaches choice( I m not sure if there will be enough time)

Saturday August 28th is the Body Transformation Challenge…. Pictures have to be taken by Saturday, so if your not going to make it saturday let a coach know so we can take pics ahead of time.  The challenge ends on September 25th for fight gone bad IV. Please register for fight gone bad IV here : http://www.fgb5.org/  There is an option to select Oregon Crossfit as your affiliate.  We are trying to get 100 members, friends, family to participate in the workout.  Please ask a coach if you have questions. 

Funny Video for the day: http://www.collegehumor.com/video:1939680

Wod: Every min on the minute perform two clean and jerks.  After 10 mins increase your weight by at least 20 pounds every two mins after the 10 min mark.  95/65#  Score is how many mins completed and final weight.  Everybody does at least 10 mins.

Challenge: Tabata Wall Balls

Play: Tabata Row for calories

Half the class do wall balls while the other half does the rowing….

Come in at either 9 or 10.  First person to the 9am class gets to pull a card for the workout. 

 Open gym on sunday from 9-11 come in and train.

Wod: 50 ball slams 20#/15# then 3 rounds of 20 Double Unders, 10 Sumo Deadlift High pulls 75/55, 20 push ups.  This workout is a low number of d/u’s so come in and practice them. 

Challenge: Shoulder press.  Work up to a one rep max. Make sure you are keeping a training log or journal because this one rep max is going to come in  handy soon.  : )

Play: Max air squats in 2 mins. A good video about air squats http://www.youtube.com/watch?v=iOdwETDQXCw  Notice how they are dropping it like its hot. : ) Probably my favorite saying when describing the air squat….

* Coaches please update board for max air squats in 2 mins.

WOD: AMRAP 6 mins: 8 air squats and 12 KB swings 2/1.5pood, Rest 30 seconds

AMRAP 6mins: 12 Lunge steps and 8 box jumps. 20″ box, Rest 30 seconds

Amrap 6 mins: 6 Thrusters 75/55 and 10 burpees.

Total score  is all the rounds added together.

Challenge: 2x 400m run.  Rest 1 min in between efforts.

Play: Core work( coaches choice)

*Reminder august 28th Palo Challenge and September 25th FIGHT GONE BAD.  Working the details out on both of them all the information to come soon.

WOD: 7 rounds for time

 3x 205/135# Power cleans

4 Handstand Push Ups

So this wod is pretty heavy. We can scale it down as necessary.  Also we can sub handstand push ups or give you all bands or boxes to make it doable.  Just because it is hard doesn’t mean you should skip out on the workout.  So please come in. : )

Challenge: BW deadlift 1 min max reps

Play:  Max Push Ups in 2 mins

Good job everybody putting scores on the whiteboard, if I counted correctly we were close to 50 on monday and right around the same on tuesday.