CrossFit Hood River

2) Partner WOD:

100 Box Jumps
100 Pull-ups
100 Wall Balls

Partition the reps any way you choose. Immediately after finishing, Farmer’s Carry two heavy objects for max distance in 4:00.

Six sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)

Rest 20 seconds

Box Jumps x 10 reps

Rest 2 minutes

and then,
For time:
1000 Meter Row
50 Kettlebell Swings

Extension!

Hey guys, anyone that wants to do the CrossFit Open Workout:

As Many Rounds As Possible in Ten Minutes
30 Double Unders
15 Power Snatch 75/55

is still free to complete it anytime this week! This is great news as a few folks couldn’t get to it on Saturday. Submitting your score in no way commits you to traveling or going anywhere to compete, ever. It’s really just a fun way to connect with the greater community of CrossFit Affiliates, nationwide. Let us know if you’d like to do the workout, we’d love to count your reps for you!

FREE! Running Technique Seminar at CrossFit Portland.

This workshop is free and open to non-members. Meet at CrossFit Portland.

Do you want a faster “Murph” time? Do you want to PR in a mile, 5k, or Marathon ? Do you have a bad relationship with running, and would like enjoy it (or at least not hate it)? Have you read the book “Born to Run” and do not know how or where to start? This workshop is for you.

Crossfit Portland will host a one and a half hour workshop on healthy and efficient running technique on Sunday, April the 3rd, from (Time) to (Time).

We will cover three key concepts as an introduction, as well as individual and partner running drills. Our goal is to help you improve as a runner, and to facilitate natural and healthy movement that you can take with you in your life. The workshop will be lead by Madoc Yng-Wong, a coach at Crossfit Portland.

Bring an open mind, enthusiasm, a water bottle, and a watch with a stopwatch function. We will be running during the course of the workshop, so come in comfortable clothes that you can move quickly in.

Madoc Yng-Wong is one of the swiftest slow pokes you’ll meet. He holds certifications as a Crossfit Level One trainer, Crossfit Endurance trainer and Pose Level One running coach. An avid minimalist runner, Madoc has run the gamut of movement styles, shoes, injuries, and races. He has completed sprint triathlons, half and full marathons, and is currently weighing the folly of a 100 mile Ultramarathon. Contact him at runyng@gmail.com

Sign Up through the Sign Up Now link on the right of www.crossfitportland.com

4 x 1-2 w/2 @ 80%
Snatch
Jerk – behind neck
Front Squat
Push Press
Clean Pull

2) 21-15-9:
Front Squats
Toes to Bar