May 12
29
Hip Extension, Run, Knees-to-elbow, Push Press – Wednesday
Victory at the North West Regional. Now you have to go the CrossFit Games! July 13-15 at the Home Depot Center in Carson, CA. Be there! To buy tickets, go to games.crossfit.com and follow the link on the right side of the page. Hurry before it sells out!
Wednesday’s WOD
For time:
- 50 Hip Extension Buy-in
- Run 800 meters
- 21-15-9 of…
- Knees-to-elbow (or toes-to-bar)
- Push Press (115/75 lbs)
- Run 800 meters
We’ve done today’s WOD once before, December 6th, 2011. If you’re in the Spring Challenge, please look up if you’ve done it before. If you have, you will repeat the workout as it was prescribed back then, with toes-to-bar, so you can PR. If you haven’t done it before, we’re switching it to knees-to-elbows, just to mix things up a bit.
Friday June 1st is the beginning of our last month of the Spring Challenge! That means on Friday you’ll be able to pick up your old worksheet at the front desk and begin redoing your Spring Challenge measurements and workouts. The Spring Challenge workouts will show up randomly in our programming during the first half of June. We will let you know when you can expect one of them to pop up. Some of you plan vacations or Summers back home away from school and need to get the Spring Challenge workouts done before you leave. In this case, you may want to do the Challenge workouts on your own by getting them done earlier in June. Please let us know if this includes you and we will sub in Spring Challenge workouts for your WOD whenever possible. Remember, the challenge worksheet includes a weigh-in, body measurements, a body fat analysis, and the workouts Grace, CrossFit Total, Mile Run, The Heater, and Baseline. The deadline to turn in your worksheet will be June 30th. There’s $700 in the pot! Who’s going to win it this year?! I can already tell it’s going to be a tight race! 
This Sunday June 3rd at 11am at the Athletes Weight Room in the Casanova Center is the University of Oregon Weightlifting Classic. Watch some of the areas top lifters in a USAW Olympic Weightlifting competition. Not only is it entertaining to watch such amazing strength and skill, but it’s also a great way to improve your skill and knowledge in the clean & jerk and snatch. For more information please Click Here.
Double-unders, Burpee Box Jumps, Jumping Lunges, Ring Dips
