2012-11-29

Meet upstairs at 1610

Team WOD

Each team member rows 3x500m

while the "resting" remaining team members do 5 KBS EMOM (That is five kettlebell swings every minute on the minute) 2p/1.5p

2012-11-28

Meet downstairs at 1610

Partner WOD

AMRAP 20 minutes:

5 Pullups
10 Grasshoppers (Left-Right 1 Rep)
15 Up Downs

while the partner does 150 meter farmer walk

                       
                               
                                                              DON'T SKIP BREAKFAST!

Checks or Cash Shopping for Christmas

For the 12 WODs of Christmas, you are going to want to wear your new CrossFit Indomitable t-shirt.

T-shirts can be pre-ordered at the PSTC, Jail Admin, and Wilsonville Police between now and the 6th of December.  Get them while they are hot!  The shirts are designed by our own talented media master, Mike Russell.  Check your email for additional details or show up with an open checkbook. 

2012-11-27

Meet downstairs at 1610 (G)

Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

From CrossFit main site on 2012-11-13

On Ramp Class meet Upstairs at 1610 (D)

2012-11-26

Meet downstairs at 1610.  (It's a little chilly, but they make clothing for that)

Burpee Medball Toss for 400 meters (Perform a burpee, pickup the ball, throw the ball, chase it down, repeat)

then immediately perform three rounds for time of:

25 KB swings
25 pushups
25 situps

                                Never underestimate the importance of risk management when planning
                                your workout.

                                   Thanks for all the warrior athletes that came out and worked
                                   very hard today! 

2012-11-22

Happy Thanksgiving

Part of being healthy and fit is taking care of our families and being grateful for all the good things we have.  There are men and women of the CCSO/CrossFit Indomitable family working this day and every day to make our community safe and protecting the vulnerable and innocent.

2012-11-17

Meet downstairs at 1710

Morgan Guthner will be leading a WOD.  If you are one of the many that work weekends and or nights, this is a time and day that might work for you.  Pass the word. 

From CrossFit.com



On November 10th CrossFit Rubicon sponsored a CF style competition for wounded warriors and amputees called the Working Wounded Games.  These athletes inspire.