2016-04-27 SEVENS

Wednesday, April 27th, 2016
Meet downstairs at 1610

PVC Stretch
100 Single unders
10 Med ball situps

WOD:
7 Rounds of:

7 Deadlifts
7 Burpees
7 KBS
7 Pullups
7 Pushups
7 Front squats
7 Toes to bar

2016-04-26 Stairs and other fun

Tuesday, April 26th, 2016
Meet downstairs at 1610

PVC stretch
10 slow squats
100 flutter kicks (50 each side)

WOD:
Take a medicine ball to the bottom of the west stairs

5 Rounds

10 wall ball shots at the bottom of the stairs
Run to the top of the stairs
10 pushups
Run to the workout area
10 KBS

2016-04-25 Deadlifts, pull-ups, front squats

Monday, April 25th, 2016
Meet downstairs at 1610

PVC stretch
200 single unders
50 situps

WOD:

3 Rounds

21 Deadlifts (185/135)
15 Pull-ups
9 Front squats (185/135)

2016-04-13 "Helen" downstairs

Wednesday, April 13th, 2016
Meet downstairs

PVC stretch, then 2 rounds of:

100 Single unders
20 V-situps
10 Superman
Hold in plank for one minute

WOD:

"Helen"
3 Rounds for time of
Run 400 meters
21 KBS (53/35)
12 Pullups

2016-04-12 AMRAP Downstairs

Tuesday, April 12th, 2016
Meet downstairs

PVC stretch, then some group stretching, etc.

13 Minute AMRAP:

55 Deadlifts
55 Wall ball shots
55 Hand release pushups
55 Single Unders

2016-04-11 EMOM 15 Minutes Downstairs

Monday, April 11th, 2016
Meet downstairs

PVC Stretch
Run 400 meters
30 situps
10 superman
10 air squats

WOD:
EMOM 15 Minutes

Minute 1- 12 Goblet squats
Minute 2- 12 Box jumps
Minute 3- 12 Push ups

If you skip something today, make it sugar

Reading The Sugar Conspiracy in the Guardian leads to Dr. Robert Lustig's amazing expose on why we are getting sick and fat.  Fructose specifically.  Carbs in general are problematic.  HFCS is rotten and hidden in a lot of things. 

So if you are going to skip something today, skip the sugar.  Join friends for a WOD and maybe spend some time becoming more educated. 

Battle of the Badges--Fundraiser for Sergeant Jason Gooding

CrossFit Wilsonville is hosting a fundraiser for the Oregon Fallen Badge Foundation on May 7th, 2016.
 
Details:
-It is a single WOD
-Heats will run every 20 min
-It is a partner WOD--all gender combinations are possible
-All levels can participate
-You do not have to be a Fire Fighter or Law Enforcement Officer to participate
-All funds raised at the event will be donated back to The Oregon Fallen Badge Foundation and The Goodding Family. Sergeant Jason Goodding of the Seaside Police Department, End of Watch: Friday, February 5, 2016

https://www.facebook.com/events/783576138454007

It would be great to put together some teams and represent for CrossFit Indomitable. 

2016-04-06 Downstairs

Wednesday, April 6th, 2016
Meet downstairs

PVC stretch
10 Superman
10 Med ball situps
Run 400

WOD:
4 Rounds of

30 Pushups
20 Situps
20 Push press
10 T2B

2016-04-05 EMOM Upstairs

Tuesday, April 5th, 2016

Meet upstairs

PVC warm up
Row 500 or run half mile on treadmill

EMOM for 15 minutes
Minute 1- 8 Dead lifts
Minute 2-10 Box jumps
Minute 3- 30  Single unders

Rest 2 minutes, then 2 rounds of:
20 KBS
15 Goblet squats
10 push ups