CrossFit 323 posted on Facebook
323ers: If you’re a Twitter twit, we’re over there, too… @crossfit323 is the name, social media’s the game. #followus #weloveyou #hashtag
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“323 FIELD DAY” Thank you to everyone who came out for Field Day and to all of our members who make our CrossFit 323 community so special! — Love, Team 323 FOR FUN: Potato Sack Relay Race Flag Tag Eat Lunch Three Legged Relay Race Tug-of-War Eat …
TEAM WOD One partner gets as many rounds as possible while the other runs. 400 m Run AMRAP 18:00 10 Push Press 10 Ball Slams 10 Plank BurpeesFiled under: teams, WODs Tagged: AMRAP, ball-slams, plank burpees, push-press, team
TURKISH GET-UPS: 2 – 2 – 2 then BACK SQUAT: Maintain the same weight for the last three sets. 5 – 3 – 3 – 1 – 1 – 1 then FOUR ROUNDS FOR TIME OF: 10 Kettlebell Front-Rack Lunges 5 Burpees (jump to pull-up bar) 10 Toes-to-BarFiled under: lifting, WODs …
323ers! We have an iPhone app-thing! In a browser, go to crossfit323.zenplanner.com > then select Save to Home Screen, and > VOILA: constant easy access to the 323 member website in all its administrative glory! Check class schedules, change credit cards, look at attendance…all from your smartypants smartphone.
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ATTENTION SCFrs!!!!!! We officially will be having monthly trips to Olympic Gymnastics Center for working on technique and having fun! Every 1st Monday of the month we will meet there at 8pm and hang out! It will be $5. See you there May 5th!
Great time to study for tomorrow's work! http://www.tabatatimes.com/coaching-roundtable-crossfit-open-13-3-tips-and-advice/
A study by the University of Pennsylvania found that people with more diversity in their diets tend to get seven to eight hours of sleep. Less alcohol and fewer carbs, general signs of a healthier diet, were also more common in those who get a full night's sleep.
A. Mobility B. WOD Clean Complex: 2 Hanging Power Cleans, 1 Hanging Squat Clean, 1 Jerk Start with a empty bar and gradually add weight. Work on your speed and focus on form. 20 Minutes C. Met-Con 2 KB Swings 2 Med Ball Sit-Ups 4 KB Swings 4 Med Ball Sit-Ups 6.... 6.. 8.... 8.. 10... 10... 8 min AMRAP Score=Reps
Thursday 41714 Warmup/mobility Fitness Strength: 4 sets of -10 Box Step-Ups Rest 45-60 seconds -10 Bent over row Rest 45-60 seconds -3 jerk balanced Rest 45-60 seconds Performance Strength: Jerk Balance 3x3 *start with empty bar and make it perfect 12 min to build to a heavyish split jerk WOD: 3 sets for max reps of -30 seconds of Double-Unders 30 seconds of Rest -30 seconds of Ground to Overhead 135/95 30 seconds of Rest -30 seconds of cal row 30 seconds of Rest Cool down: Foam roll
Save The Date: Calling all CrossFit SW Portland athletes, join us for our... What: Annual StarLight WOD When: Saturday, May 31st 6:30pm. Where: CFSWP Paleo BBQ/Potluck to follow WOD! Bring a friend to join in on the fun for this free wod (we can scale it for them), some meat to grill and or your favorite paleo dish.
Workout of the Day: WEDNESDAY A.) 4 sets (NO SHOES) 3 sets Deadlift x 3 Reps (work up to a heavy touch and go), 1 set of 15 Immediately after last set of 3, drop weight 30-40% and do 1 set of 15-20 reps B.) 3 Sets Maxercist Row x 10/10 (2 second hold each rep) Rest :60 seconds C.) For Time: 25 Squats 25 Lunges (each leg) 25 Situps 25 DB Push Press 25 Push Ups 25 K2E 25 Lying DB Triceps Extensions 25 Ring Row