In order to facilitate the potentially large classes at GWPC, the next two days WODs will be offered both days. The primary workout (the one listed first) will be the one I will go over in detail. The other workout (Nate) will not be explained, so only those capable of doing RX, or who know the subs can do it. The WODs will be run in heats, together, as they are both the same time domain (AMRAP in 20).

did this yesterday, 8 rds. maybe I'll do it again or try nate.

Matthew did the Crossfit Portland WOD yesterday.
http://www.crossfitportland.com/ He left me a message saying "I murdered it, as it should be" They mention him and CrossfitEastbay at the end of their Blog today. They seem to have recovered from any alleged acts of violence. Will attempt today's WOD @ Ironworks. Sore back will probably shorten time domain.

7x + 4 SDHP.

8 + 9 SDHP RX

SDHPs were what killed me. I gotta figure those out for FGB.

Barbell AMRAP 9 rounds. Shaun did a few more reps but I'm going to say those thrusters were slightly shallow. Use a ball next time Chief! Raph did one less that me, would have had me beat if he had just kept his hands on the bar!

Those SDHPs were killer for me. Gotta keep my hands on the bar.

As a side note, I did some max efforts on the snatch and got up to 135#. Don't think i'm pulling hard enough with the heavier weights. Im squatting in the hole the way I want to though so that's good news :o)

Nate 8 rounds scaled (jumping muscle ups)...muscle ups remain my achilles' heel

Nate 9 rounds + 4 hspu. Finished the round after time (probably 20:10). At about round 8, i finally was able to figure out the kipping hspu.