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Warmup: 500m Row
WOD: Teams of 3 may choose where they start. Exercises must be completed before moving to the next one in order. Only one person on the team may work at a time.
300 Air Squats
300 Knees To Elbows
300 Box Jumps
300 Push Press 65/95
300 Situps
2 tbsp olive oil
2 tbsp lemon juice
1 clove garlic, crushed
1/4 tsp dried oregano
1/8 tsp pepper
Mix all in a shallow dish. Add 4 pieces of chicken, turning to coat well.
Cover and refrigerate for 8-12 hours, remember to turn it over
occasionally. One hour before serving, heat oven to 450F. Line a baking
sheet with foil, and put chicken on. Put pan in oven, reduce heat to 325F.
Bake 35-45 minutes.
7 Rounds For Time
10 V-Sits
10 Weighted Box Step-ups (25/45 Plate)
10 Pullups
10 Double Unders
10 KB Swings (35/50)
CrossFitters from Portland: Stacie, Shannon & Bethany are all smiles after completing today's workout. Thanks for the visit girls
Part 1: Shoulder Press 5,3,1,1...To Max
Part 2: 2000m Row for time or 1 Mile Run for time. (Athletes may choose which exercise)
For Time
10/1,9/2,8/3,7/4,6/5,5/6,4/7,3/8,2/9,1/10
Power Clean (65/95)
Front Squat (65/95)
10/1,9/2,8/3,7/4,6/5,5/6,4/7,3/8,2/9,1/10
Box Jumps
Pullups
Phat Albert (left) and friends land a 250 pound Sturgeon on the Fraser
"Grover"
As Many Rounds As Possible in 20 min:
5 Pushups
10 Lunges
15 Situps
"Jeremy" 21,15,9
Overhead Squats (65/95)
Burpees
Salmon Fillet
2 Tomatoes(sliced)
1 large white onion(sliced)
Extra Virgin Olive Oil
Salt and freshly ground pepper
Place salmon on a piece of tin foil large enough to wrap fish for oven.
Place a layer of onions over salmon and top with sliced tomatoes,
drizzle extra virgin olive oil over fish.
Salt and pepper to taste.
Wrap fish and bake in 400 oven for 25 minutes or until fish is opaque.
"Partner Yvonne" (Feb 9/09)
Teams of 2. Athletes complete 5 Rounds Each For Time. While one partner Runs, the other completes the Power Cleans and Pullups. Once both have completed their exercise, they switch.
400m Run
21 Power Clean 65/95
15 Pullups
