CrossFit Hood River

Saturday

30-25-20-15-10 Rep Rounds of:

Burpee

24″ Box Jump

Toes to Bar

KSTAR MOBILITY WOD

Friday

KSTAR MOBILITY WOD – he’s requesting some equipment. I am on it and will get us some lacrosse balls, and we have the jump stretch bands. If you’d like some of this gear at home… Check it out at Rogue Fitness

Thursday

Morning Workout

A1: Deadlift @ 31X1 x 4-6 Reps, 3 Rounds
A2: Pistols x 14 Reps, 3 Rounds
A3: Kettlebell Swing x 25 Reps, 3 Rounds

B: “Linda”
5 Rounds (not for time)
AMRAP Benchpress (bodyweight)
AMRAP Pullups

Evening Workout THIS IS AT THE EVENT SITE AGAIN (EVERY THURSDAY NIGHT)
A1: Push Press @ 21X1 x 4-6 Reps – 3 Rounds
A2: Snatch @ 11X1 x 4-6 Reps – 3 Rounds
A3: Shuttle Run  - 3 Rounds

B1: 2010 GAMES STADIUM WOD
7 Deadlift 310/205
Sprint Across Field
14 Pistols (sub 28 Air Squats)
21 Double-Unders (sub tuck jumps)

KSTARS MOBILITY WOD FOR THE DAY

Wednesday intervals

3 Rounds:

1 minute max row (for meters)
4 minute rest
1 minute max burpees
4 minute rest
1 minute max clean and jerk 95/65
4 minute rest

We are starting a 30 day mobility program, led by Kelly Starrett of CrossFit San Francisco. Kelly is a physical therapist and trainer. This is “30 days to the splits”
Today we will accumulate 10 minutes at the bottom of a passive squat.

Here is the video. I hope you’ll all keep up with this daily, even if you are not at the gym. I will transfer his info over to our blog. Lets do this!!

Squats

A: Back Squats 12 x 1

B: 1 Set Max Unbroken Pullups or Toes to Bar

C: 100 Double Unders

D: Accumulate 90 seconds in HSPU negatives

Monday – NW Regional Qualifier

NW Regional Qualifier, Final Event
30 Calorie Row
30 Thruster 95/65
3 Rope Climb
30 KB Swing 1.5/1
20 Calorie Row
20 Thruster 115/85
2 Rope Climb
20 KB Swing 1.5/1
10 Calorie Row
10 Thruster 135/95
1 Rope Climb
10 KB Swing 1.5/1″

Saturday!

Laps from End of Gym to End of Driveway -
As Many Laps as Possible in 18 Minutes
RELAY WITH ONE PARTNER OF SAME GENDER
Bear Crawl to Pullup Bar
10 Pullups (sub jumping rather than bands)
Shuttle Run from Pullup Bar to End of Driveway
10 Burpees at end of Driveway
Sprint Back to Pullup Bar
10 Deadlifts 185/135
Sprint Back to end of Gym
10 Push Press 100/65

Friday!!

A1: Work up to a 1RM OHS
A2: Tall Cleans: 3 Sets of 5
A3: Pistols 3 Sets of 18 (9/9)

3 Rounds
Row 500M
25 Wall Squats
10 Ring Dips

Thursday WODs

Morning Classes are at the Gym!
Evening Class is at the Event Site in the dirt lot just south of where all the wind junkies hang out.

MORNING WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

EVENING WOD
PARTNER TRACK RACE.

You will go 4x around a square course. At each corner, each partner will complete 2 tasks each
Station1: Cone Jumps/Med Ball Cleans
Partner Carry to:
Station 2: KettleBell Swings/Air Squats
Back Pedal to:
Station 3: Burpees/Mtn Climbers
Side Shuffle to:
Station 4: PVC Overhead Squats/Jumping Lunges
Sprint to station 1

Rest 6 Minutes

Partner Med Ball Lap around full Dirt Field 2x

View Larger Map

Hump Day

3 Deadlifts (85%) on the minute for 4 minutes
Rest 12 Minutes
3 Front Squat (85%) on the minute for 4 minutes
Rest 12 Minutes
3 Push Press (85%)  on the minute for 4 minutes
Rest 6 Minutes
1 Set Tabata. Pick your weakness.
Choose From: Box Jump, Double Under, Pull-ups, Push-ups, Sit-ups. DB Thruster, Butterfly Kicks.

This week has been FUN! Everyone has been working HARD despite the HOT weather. I’m impressed! Nice work everyone!