Friday, November 28, 2014

Cops, Coping, and CrossFit: OCPD Video is a Must See!

This is a great video that is a tribute to the sacrifice of Robert Libke and the leadership that brought OCPD through their tragedy intact and strong.  Who doesn't want to hear from Colleen Gilmartin and watch her do burpees? 

Wednesday, November 26, 2014

2014-11-26 Sets of 25

Wednesday, November 26, 2014

This will be our last posted WOD this week. Happy Thanksgiving everyone! Be safe. Lisa

Meet downstairs at 1610

PVC warm up
Run 400 meters
50 situps


25 Toes to bar
25 Deadlifts (185/135)
25 Hand release pushups
25 Deadlifts (185/135)
25 Pullups

Tuesday, November 25, 2014

2014-11-24 "The Sevens"

Monday, November 24, 2014


The Sevens

Seven Rounds of the following:

7 Deadlifts
7 Burpees
7 Pull-ups
7 Push-ups
7 Thrusters
7 Toe To Bar

Thanks for setting this one up was a butt kicker!

Saturday, November 22, 2014

inFlux from CrossFit and some braggin'

This is a cool video. Check it out. 

In addition to our usual WODs we ran our 4th iteration of our new hire CrossFit training.  The CrossFit Indomitable phone rings pretty frequently with people asking to join the box.  It's fun to tell them that they need to get hired by Clackamas County Sheriff FIRST.  Our command staff is supporting our efforts by giving new sworn employees a four hour introduction to functional movement course.  This week we got 6 new folks for an entire afternoon with the PVC pipes and talking about how to stay strong, safe and healthy in this job.  We are very lucky to have such great new employees and giving them this training is very rewarding. 

Thursday, November 20, 2014


Thursday, November 20, 2014

Most of us will be doing the WOD from yesterday, because only two people were able to attend.

For those who attended yesterday, your workout today will be;

Cindy with a twist!


5 Pull ups
10 Push Ups
15 Squats

Normally this is a 20 minute AMRAP.  For today's purpose, you will start with the rest of the group and continue working until the last person finishes the Farmer Carry WOD.


Wednesday, November 19, 2014


Wednesday, November 19th, 2014

Meet downstairs at 1610
Warm Up with a 400 Run


3 Rounds for time

20 pull-ups
400 Meter Farmer Carry (Using a single KB or Dumbell) 53/35
10 Wall Balls 

Monday, November 17, 2014

2014-11-18 Deadlifts

Tuesday, November 18, 2014

Great work yesterday everyone.  That WOD hurt!

Meet upstairs.

Warm up with 10 laps around the 4th floor atrium, followed by 1/4 lap of toe touches, 1/4 lap Sampson lunges, 1/4 lap Bear Crawl and 1/4 lap Baby Elephants.


4 Rounds for Time

15 Deadlifts (Body weight)
15 Burpees
250 meter row

We can stagger start this WOD to make the rowers work out.

Sunday, November 16, 2014

2014-11-17 Curtis P

Monday, November 17th, 2014

Meet Upstairs and warm up with a 500 meter row and stretching

Front Squat
Find your one rep max, then;
5 sets of 3 at 80% of 1RM


3 rounds for time

 10 Curtis P's  95/65
 15 Med Ball sit-up
 20 HR push ups
 Down and up east stairs, down and up west stairs

James Hamblin Yoga vs. CrossFit

Super funny stuff from the Atlantic's 36 year old doctor.  Yeah, he looks like he's 19.

Around here you don't have to choose a side.  We don't really care what you do as long as you do something.

And if you like this, maybe you need to try his vimeo about office workouts.

Tuesday, November 11, 2014

CFI Workouts Nov 10-14

Hey folks,

Due to the holiday, this week has been real hit and miss and there are only two normal workout days remaining.  Lets use the CF main site workouts for anyone attending on Wednesday and Thursday.  Next week, I will take back the rotation for programming the week of WOD's.

See you soon,


Thursday, November 6, 2014

2014-11-06 "Sevens"

Meet downstairs at 1610

PVC Stretch
Run 400 meters

WOD  "Sevens"

Seven rounds for time of
7 Pushups
7 Thrusters (95/75)
7 Knees to elbows
7 Deadlifts (135/95)
7 Burpees
7 KBS (53/35)
7 Pullups

Buyout, if we want one :)

50 Situps

Wednesday, November 5, 2014

2014-11-05 15 minute AMRAP

Meet downstairs at 1610

PVC stretch
200 single unders
Push press 3-3-3

15 Minute AMRAP

10 push press 115/75
10 KBS 53/35
10 Box Jumps

Tuesday, November 4, 2014

2014-11-04 Wall balls, pushups, with some stairs running

Meet downstairs at 1610

Partner medicine ball situps:
With a partner, perform 100 situps (50 each), passing the ball to the partner in between.

Hang cleans  5,5,3,3,2


Run up the west stairs, do 10 pushups at the landing of the 4th floor
Run back down the stairs to the workout area
Do 10 wall ball shots
Repeat this for a total of ten trips up and down the stairs
(100 pushups, 100 wall ball shots)

Monday, November 3, 2014

2014-11-03 Deck of Cards

Meet upstairs at 1610

PVC stretch
Row 500 meters

Deck of Cards

Hearts:        Situps
Clubs:         Pushups
Spades:       Squats
Diamonds:  Dumbbell push press
Jokers:        Burpees