CrossFit Wilsonville

We will have the following classes:
Thursday May 24th: 7am, 8am, 5:30pm and 6:30pm
Friday May 25th: 7am, 8am, 4:30pm and 5:30pm
Saturday May 26th: Gym with be Closed
Monday May 28th: Open Normal Hours

Skills: Pullup Clinic and mobility
WOD:
7 Minute AMRAP
15 Situps
5 Burpees

5 Minute AMRAP
10 Jumping Lunges
10 SDLHP

3 Minute AMRAP
Max Wall Balls

“Abbate”

Run 1 mile
Clean and jerk, 21 reps
Run 800 meters
Clean and jerk, 21 reps
Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. Courtesy of CrossFit.com

Skills: 5×3 OH Squat
WOD: For time
200 Double Unders
21-15-9
KB Swings
Pushups

WOD: 5 Rounds
20 Wall Balls
20 Box Jumps

Cashout: 4x400m repeats w/ 2 min rest after each

Skills: Push Jerk 5×3
WOD: 14 Minute AMRAP
3,6,9,12,…
Hang Clean
Front Squat
Pullups

Skills: Overhead Squat
WOD: “Annie” with a twist
50-40-30-20-10
Double Unders
Sit Ups
*the twist: run 400 meters after each round

We will have the following classes:
Thursday May 24th: 7am, 8am, 5:30pm and 6:30pm
Friday May 25th: 7am, 8am, 4:30pm and 5:30pm
Saturday May 26th: Gym with be Closed
Monday May 28th: Opening normal hours

HERO WOD: “The Chief”
3 Power Cleans (135/95)
6 Push Ups
9 Squats

Max Rounds in 3 Minutes
Repeat for 5 Cycles

WOD: 3 rounds
400 meter run
21 Kettle Bell
15 Sit Up
9 Ring Dips