CrossFit Hood River

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

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

Reminder!! Thursday night WODs are at the Event Site in the Dirt lot just south of Event site!!!

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!

Straight outta Westside Barbell today:

A1: Good Morning Squats with Chains: 3 Sets of 4-6 reps @ 31X1
A2: Partial Deadlifts: 3 sets of 15 @ 20X0
A3: Reverse Hyper 3 sets of 10
A4: Weighted Incline Situps: 5 sets of 6-10 reps

B: Complete any 3 of the following, in any order. Complete the full movement before moving on to next movement. (not for time)
40 Toes to Bar
15 Chest to Bar Pullups
50 Pistols (25/25)
25 Hip Back Extensions
15 Handstand Pushups
25 Two-For-Ones

Sorry this is a little late for you to evaluate whether you’ll be attending today, but I thought I’d go ahead and post it anyway!

A1: “Sub 4 Fran”
21-15-9
Thrusters
Pullups
(set weights to complete in sub 4 min)

REST 12 MINUTES

A2: “Sub 4 Grace”
30 Clean and Jerks
(set weights to complete in sub 4 min)

REST 12 MINUTES

A3: AMRAP 4 Minutes
10 Wall Ball
10 Box Jump

During the rests, work your weakness:
Weak Bum/Low Back
Weak Upper
Weak Core

Some pix from Saturday and a hint about tomorrow!

Hey Guys,
Thanks so much for the awesome work and fun in the dirt-field last night. We had about 25 people show up and throw down. Great, dirty workout in the wind and the sun. The SUPS (courtesy of 2nd wind sports) were a blast afterwards. Thanks Pepi for the hook up. Everyone had so much fun. Looking forward to next Thursday!!!

“Runny Ropey Fran”
Run 800
21 Thrusters
3 Rope Climbs
Run 400
15 Thrusters
2 Rope Climbs
Run 200
9 Thrusters
1 Rope Climb

The second annual Hawthorne Hustle has been announced. Check out CrossFit Portland for more info!!!

Morning Workouts (6:30 and 9:00 am)
A: Pistols: 3 sets of 9/9
B: Sled Drag: 3 sets of 1 lap
C: Double Unders: 3 sets of 25
D: “Diane”
21-15-9
HandStand Pushups
Deadlifts 225/155
E: Pullup and Ring Dip practice

Evening Workout
A: Pistols: 3 sets of 14
B: Suicide Run: 3 sets of 2x through
C: Standing Twist: 3 sets of 20
then
E: “Throwing Grace”
Teams of 2 alternate laps:
AS MANY LAPS AS POSSIBLE IN 6 MINUTES
Clean and Throw out / Overhead Walk Back