THURSDAY WOD:
PUSH PRESS HEAVY
THEN…
3 ROUNDS, FOR TIME:
20 PUSH PRESS
30 BOX JUMP
LT PUSHING THREW HER SLED PULL
Monthly Archives: March 2011
THE MALTZ CHALLENGE
SATURDAY MARCH 26TH, 2011
PLEASE COME HELP US SUPPORT THE DEA PORTLAND DISTRICT OFFICE
AND CROSSFIT LAKE OSWEGO RECOGNIZE THOSE WHO HAVE GIVEN THE
ULTIMATE SACRIFICE.
WOD STARTS: 10:00AM
EVERYONE IS WELCOME… AFTER WOD WILL BE A POT LUCK
(MEMBERS PLEASE LET US KNOW WHAT YOUR ABLE TO BRING)
PLEASE BRING YOUR FRIENDS AND FAMILY TO PARTICIPATE IN FREE WOD, OR JUST TO CHEER ON OUR ATHLETES!!!
THE WHITE BOARD, T.W.B. 3/22/11
TUESDAY MARCH 22ND, 2011 WOD:
March 23rd, 2011
WEDNESDAY WOD:
21-15-9
POWER CLEANS
KNEE TO ELBOW
THEN…
AMRAP 10
SLED PULLS
7 HSPU
15 HIP EXT.
OUT OF TOWN SCHEDULE!!!
WEEKEND SCHEDULE:
Friday 4:30 and 5:30 CANCELLED (Traveling for Cert)
Saturday 10am class, open gym till 1pm (No 9am class)
March 10th, 2011
O-LIFT TECHNIQUE
EMOM 15
WORKING FOR HEAVY NUMBERS.
-MISSING A LIFT = 10 SLAM BALL
THEN…
RUN 2K OR 3 HILLS
March 9th, 2011
ROW 3X500
THEN…
3 ROUNDS
7 MUSCLE UP
21 BURPEE
50 DOUBLE UNDER
March 8th, 2011
TUESDAY WOD:
BOX SQUAT 10X3 (60%)
SPEED DEADLIFTS 10X3
THEN…
5 ROUNDS, FOR TIME:
250M SPRINT
12 JUMPING SQUATS
BAND WALK