Strength/Skills: 5×5 Back Squat WOD: Three Rounds for Time of: 15 OHS (95/65) 15 L Pull-Ups 15 Split Jerk (95/65) 15 KTE 15 Hang Clean (95/65) 15 Good Mornings Tweet
Monthly Archives: October 2011
CrossFit BL Update 10/27/11
PLEASE NOTE: Due to a family emergency, there will be NO CROSSFIT CLASSES from 10/27-10/29. Sorry for any inconvenience. Please continue to workout on your own- check CrossFit main page for ideas, or seek out the benchmark WOD’s from the FAQ link on crossfit.com. Thank you all for your understanding and support. Tweet
CrossFit BL Attention:
There will be NO CLASSES today. Apologies for the last minute notice due to unforeseen circumstances. Thank you for understanding. If you wanna WOD on your own, try: WOD “Barbara” 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats 5 Rounds w/3 Minutes of Rest between each round Tweet
CrossFit BL WOD 10/25/11
Strength/Skills Max Rep Sit Ups in 1′ Rest 2′ Max Rep Dips in 1′ Rest 2′ Max Rep Double Unders in 1′ WOD 3 Muscle Ups 30 Double Unders Complete 2 Rounds Rest 2 mins 3 Rounds, Each for Time Tweet
CrossFit BL WOD 10/24/11
Strength/Skills Back Squat- Find a new 1RM WOD 21-15-9 Rt. arm KB Snatch (53/35) Lt. arm KB Snatch Pull Ups Upcoming Event- Woof WOD! This Sunday, October 30th in Portland. Sign up- you and your furry partner in crime can do a WOD together! Proceeds go to the Oregon Humane Society. Tweet
CrossFit BL PARTNER! WOD 10/22/11
Strength/Skills Working the RINGS! TGU Practice Partner WOD 1 Partner working at a time, Team must “babysit” a wt. during WOD Every Minute on the Minute 5 Burpees 20 TGU w/med ball 2 min L-Sit hold 30 Floor Wipers w/med ball (each side) 40 Wall Ball 50 Jumping Lunges Tweet
CrossFit Brave Legion WOD 10/21/11
Strength/Skills Tabata: Sprints (4 intervals) Russian Twists (4 intervals) Single Unders (4 intervals) WOD 3 Rounds 10 Snatches (135/95#) 50 Double Unders* *That means bring your trusty friend, the JUMPROPE! If you don’t have one, please get one! No time like the present. It’s one of the “required” pieces of equipment for the class; that and a…
CrossFit Brave Legion WOD 10/20/11
Skills/Strength Deadlifts 3×5 WOD 21-15-9 Handstand Push Ups Ring Dips Straight Legged Deads (95/65#) Tweet
CrossFit Brave Legion WOD 10/19/11
Strength/Skills Kipping Pull Up Practice OR Butterfly Pull Up Practice WOD AMRAP Shoulder Press (@80% of 1RM) 100 Sit Ups Run 800m 3 rounds Tweet
CrossFit Brave Legion WOD 10/18/11
Strength/Skills 10′ AMRAP Cleans w/Partner WOD 5 Rounds 5 Curtis P.’s (95/65#) 10 Wall Ball (20/16#) 20 KBS (53/35#) Tweet
