Sunday- Barbara

CrossFit SW Portland's athletes ROCK!

Barbara WOD

You can now visit us at www.crossfitswportland.com

Check out our new site at www.crossfitswportland.com

We are now CrossFit SW Portland- formally NanoFit!

Saturday - Jan 22nd

See you Sunday at 4:00pm for CF Group work out. 2:00pm Getting Started Class. 3:00pm intro  to Getting Started class.





SATURDAY
Rest Day                                                                      

                                                                                    

It's Friday-

FRIDAY 

Warm up
move
3 rounds
5 pull ups
10 air squats

SKILL: back Squat- your weight, technique


WOD:
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

GWOD:
10 forward rolls
10 backwards rolls
10 forward rolls tuck to hand stand

Athletes:                                                        

SLW: back squat to 65 lbs 10:03 - T band- assisted  for pull ups

SW: 

Brian: 11:34 -T band for pull ups

SK: 16:00 Blue band

Rim: 10:08 - T band for pull ups

Ann:10:10 - B band for pull ups

Steph:13:42 - T band


Nice job!

Snatch

January 20, 2011 THURSDAY  WOD- snatches January 20th THURSDAY Warm up / stretch run 500 M 3 rounds 10 squats 10 pushups SPO  warm up: muscle snatch OHS SPO Skill: Over head squat: 3 X # pause 2 secs on bottom WOD:Snatch 1-1-1-1-1-1-1 reps GWOD: Lsit Cool down: Athletes:

Wed- WOD

January 19, 2011

WEDNESDAY                                                                     

Five rounds for time of:

warm up
stretch/Run 400 meters
skill

wod
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
GWOD

cool down:





Athletes:

WOD - 1/17/11

We are now Officially CrossFit SW Portland!!!

WarmUp:
 Move                                                                   
 Run 400m
 2 Rounds (NFT)
   5 Pullup
   10 Squat

Wod:
 Five rounds of:
   Pullup, max reps in 1.5 minutes
   Squat, max reps in 1.5 minutes

GWod:
 10 min practice
 Handstand or gymnastic skill of choice