Sep 30, 2013

10-1-13 WOD

3 rds
400m run
21 Thrusters

Challenge:
5x3 front squats

Sep 29, 2013

9-30-13 WOD

CINDY
20min AMRAP
5 pull ups
10 push ups
15 squats

Challenge:
7 min AMRAP
Over partner burpee's

Sep 26, 2013

9-27-13 WOD

3 rounds
800m run
30 push press.75/45

Challenge: handstand hold for time

Sep 25, 2013

9-26-13 WOD

Tomorrow schedule is 6am and 4:30pm classes only. Potluck is at 6:00pm CFTD! Bring food, drink, friends, fam, kiddos! Everyone welcome to WOD @ 5:00pm at TD. (bring a chair!!)

For Time:
wait for it.........
Lets keep it a surprise.
Coaches that know what it is..shhhh!! (;
PREPARE FOR THE UNKNOWN!!

LOVE- YOUR COACHES

Sep 24, 2013

9-25-13 Birthday(SSS) WOD

We have so many birthdays we will celebrate them all with a fun one! Josh Jimenez, Sarah Anthony, Rooster, Jess McMorran, I know I'm missing someone, but this one is for All you birthday kids! Have a great one!

For Time:
10 front rack lunges 135/95 (fat bar optional but required if its you're bday!;)
400m run
20 front rack lunges
30 t2b
40 sit ups
50 du's
40 sit ups
30 t2b
20 front rack lunges
400m run
10 front rack lunges

Challenge: tabata weighted plank (choose your load)

Sep 23, 2013

9-24-13 WOD

12 MIN AMRAP
10 DEADS 155-105
10 HANG PWR CLEANS 155-105
10 BOX JUMPS

CHALLENGE: 5X5 DEADLIFT

Cool Down: Row 5min - record distance

Potluck!!!!

Thursday the 26th there will be no 5:30 or 6:30 class. CrossFit The Dallles will be hosting a 6pm potluck. All are welcome hope to see you all there!

Sep 22, 2013

9-23-13 WOD

10-9-8-7-6-5-4-3-2-1
HSPU's
Pull ups

Challenge:
100 push ups for time.
Scaled 10x5 push ups

Sep 19, 2013

9-20-13 WOD

For Time 53/35#
50 kbs
50dus
40 kbs
40 du's
30 kbs
30 du's
20 kbs
20 du's
10 kbs
10 du's

Challenge 4x200 m sprints

Cool down: 1000m row/work skills/mobilize


Sep 18, 2013

9-19-13 WOD

15min amrap
7mu (10c2b and 10 dips sub)
14 burpees 
21 box jumps 

Challenge: 7x3 push press

Sep 17, 2013

9-18-13 WOD

Jeremy and Coach Justine's anniversary WOD

3 Rounds
25 partner HSPU (athlete kicks up to partner and partner pulls athletes as needed to complete HSPU)
1 min Plank (@same time, and must total 1 min, time stops if one falls)
50 OH Walking Lunges w/ 20#med ball (each working at the same time, each must complete 50, switch out with ball as needed)
400m run with ball (each run together and switch out as needed with ball)

Challenge: 3 Min Max TTB 3 Min. (each going at same time, combine total reps)

Sep 16, 2013

9-17-13 WOD

5 ROUNDS
50 du's
15 burpees
5 Power Cleans 155/105
Rest 1:1

Challenge:
a) Find Max Weighted Push up 1-1-1-1-1-1-1
b) Find Max Dynamic Push Up (for height)5-4-3-2-1-1-1

Fall Survey for the Love of your BOX!

Please take a moment to fill out our member survey. This is YOUR gym, so we want honest feedback on how to make it the best it can be for YOU. This is anonymous, so specific feedback allows us to have the best ideas to make changes!
http://www.surveymonkey.com/s/L5M8YYL

Sep 15, 2013

9-16-13 WOD

15min AMRAP
max OHS 135/95 dont exceed 60% of your 1rep max
run 400m

CHALLENGE
high hang/ hang Santch work.

Sep 12, 2013

9-13-13 WOD

10 CLAPPING PUSH UP BUY IN
RUN 800
50 SIT UPS
25 PUSH UPS
RUN 400
50 SIT UPS
25 PUSH UPS
 RUN 800

CHALLENGE: L-SIT/CORE WORK

Sep 11, 2013

9-12-13 WOD

8 MIN AMRAP
30 KBS
30 DU'S

Challenge: (BRING TALL SOCKS-ITS A MUST!!!)
Take 15 MIN
Complete  FOR QUALITY (NOT FOR TIME)
2 Rope Climbs
3 Skin the Cats
Free Standing Handstand or Handstand Hold (practice! Start on wall!)
Work on quality and keep a steady pace to cycle through at least 3 times.

Sep 10, 2013

9-11-13 WOD

PARTNER FRAN
7 MIN AMRAP (GO BACK UP THE LADDER AFTER COMPLETION)
21-15-9 (THEN 9-15-21)
THRUSTER
PULL UPS
REST 2 MIN THEN 5 MIN ROW FOR CALORIES
(PARTNER HOLDS PLANK, IF PLANK FAILS, PARTNERS MUST SWITCH)

CHALLENGE: PARTNER TABATA BURPEES (ONE PERSON HOLD BOTTOM OF AIR SQUAT, SWITCH PLACES EACH ROUND)

Sep 9, 2013

9-10-13 WOD

5 RFT
10 T2B
10 ALTERNATING ONE ARM DUMBBELL SNATCHES (MUST USE SAME WEIGHT AS YOU ARE USING FOR LUNGES)
10 OVERHEAD WALKING LUNGES WITH 45/35# DUMBBELLS (ONE IN EACH HAND)
10 BOX JUMPS (USE TIRES/BOXES/STEP UPS-SCALE AS NEEDED) 24/20''

CHALLENGE:TAKE 15/20 MIN TO WORK SQUAT SNATCH. IF FULL LIFT LOOKS GOOD IN WARM UP REPS, YOU MAY DO THE FOLLOWING COMPLEX: SQUAT SNATCH IMMEDIATELY FOLLOWED BY OHS (SQUAT SNATCH IT, STAND, THEN OHS IT!) ADD WEIGHT AFTER COMPLETION ONLY IF REPS LOOK/FEEL NEAR PERFECT.

Sep 8, 2013

9-9-13 WOD

DIANE
21-15-9
DEADS 225/135
HSPU'S

CHALLENGE: TABATA HOLLOW HOLD

Sep 5, 2013

9-7-13 WOD

10 MIN AMRAP 
100 SIT UP BUY IN THEN 
10 ALTERNATING PISTOLS 

20 DU'S

CHALLENGE:
 
3 Rounds
2MIN AMRAP
Run 200
MAX MU/PULL UPS/DIPS/PUSH UPS/T2B  (YOUR CHOICE=)

REST 2 MIN BETWEEN ROUNDS

Sep 4, 2013

9-5-13 WOD

5 Rounds
 RUN 400
10 PUSH JERKS 135/95

CHALLENGE: TABATA DU'S

Sep 3, 2013

9-4-13 WOD

21-15-9
OHS 96/65
PULL UPS

CHALLENGE: 15 MIN TO FIND 1RM JERK (OFF RACK)

Sep 2, 2013

9-3-13 WOD

Partner 15 min AMRAP - split work up as needed
row 2k
AMRAP
10 burpee over partner
20 du's
200m run

CHALLENGE: WORK WEAKNESS/ MU/STRICT/KIPPING MOVEMENTS ECT.
Hey guys reminder there is no class today. See you all tuesday ready to get back after it!