Archive for January, 2012

Workout of the Day: Wednesday 1-18-2012

Advanced WOD 1: 2 rounds for time: (Max = 18:00)

  • 20 Burpees over the bar
  • 15 Thrusters (95/65)
  • 3 Rope climbs (or 15 pull ups)

Scaling Groups: B: 75/45 C: Rx E: 135/95, hand release burpees


Beginner / Intermediate WOD 1: For time complete: (max 15:00)

  • Row 1,000m
  • 100 Sit Ups
  • 100 Push Ups
  • 100 Squats

Scaling groups: A: 50 each, B: 75 each, C: Rx


Advanced WOD 2: AMRAP 10:00

  • 5 Muscle Ups
  • 10 Handstand Push Ups


Beginner / Intermediate WOD 2: AMRAP 10:00

  • 10 Ring Rows
  • 16 Lunges


$$: 50 Back or Hip Extensions

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Workout of the Day: Tuesday 1-17-2012



WOD 1: AMRAP 10:00

  • 10 Goblet Squats (one kettlebell held in both hands, 53/35)
  • 30 Double Unders (100 Singles)

WOD 2: AMRAP 5:00

  • Toes to Bar

rest exactly 1:00 then… AMRAP 5:00

  • Kettlebell deadlifts (one KB, same weight as squats)

$$: 1,000m Row

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Workout of the Day: Monday 1-16-2012

WOD 1: 15 Down and Back Shuttle Runs with plate (45/25)… 2:00 rest before WOD 2.

Scaling groups: A: 10 runs, 15/10 lb. plates. B: 15 runs, 25/15, C: Rx

WOD 2: 3 rounds for time:

  • 40 Box Jumps (24″/18″)
  • 30 Burpees (on plate)
  • 20 Pull Ups

Scaling groups: A: 2 rounds, 12″ boxes, B: 18″/12″, C: Rx, E: 30″/24″ boxes, hand release burpees, strict pull ups

$$: 40 GHD Sit Ups

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Workout of the Day: Sunday 1-15-2012

“Mini Murph”

  • Run 800m
  • 50 Pull Ups
  • 100 Push Ups
  • 150 squats
  • Run 800m

Note: split up the pull ups, push ups, and squats any way.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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~ Oregon Winter Games Results ~

Team CFS had a great time at the Oregon CrossFit Winter Games, our athletes that competed are: Tyler, Chelsey, Nikki, Josh, Annika, Grant, Andy, Eugene, Justin, Jason, Bejan, and Mike McIntosh. The WOD’s where:

  1. 2,000m Row for time
  2. One minute rest after WOD 1 then: AMRAP 5:00 Kettlebell Snatch (53/35)
  3. AMRAP 3:00 Ground to Overhead (135/95)
  4. AMRAP 2:00 max burpess (jump on a 45 lb. plate, no clap)
  5. One minute rest after WOD 4 then: Complete for time:

  • 25 Thrusters (135/95)
  • Row 500m
  • 25 Back Squats
  • Run 1,000m


Then the top 10 men and women had a final WOD that was 2 rounds of 10 deadlifts (275/185), Keg run about 50′, 30 Kettlebell Swings (53/35). Chelsey was the only one from team CFS that made it to the final WOD, which was awesome! The standings and pictures will be posted soon!

Big thanks to all the support from our box cheering us on at this event, this made the hard workouts so much better!


Mens Results

Womens Results

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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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