Saturday August 1st, 2009

WOD: Hopper 

Friday: July 31st 2009

Wod:

Five Rounds Max Reps

70% B.W Push Press

Pull Ups

Challenge: Max Vertical Jump and Parelette  Hand Stand

Play: Team Challenge

Fundy: Kipping Pullup

A leap of faith. This is a picture of  Travis’s Dad (Ron) bungee jumping a few month back.  For all the new students and the people who check out our web site daily this is the kinda faith it takes to accomplish your goals. Not that you have to be crazy enough to jump off a 220ft bridge, but you have to trust in what you are doing to reach your fitness goals. At Oregon Crossfit we are here to help you achieve the goals you have set for yourself.  As part owner I could not be more proud of the coaches and students of Oregon Crossfit. You are the ones who make up this crossfit community and inspire me daily to be a better crossfitter. Thank you all Coach Travis

Thursday July 30th, 2009

WOD:
“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps 

Challenge: Max Pull-ups

Play: Speed Ladder Drills & Cone Drills

Fundamental: Push Jerk

Wednesday July 29th, 2009

WOD:
Annie
50-40-30-20-10
Double Unders & Situps

Challenge: Box Jumps

Play: Fun with the Kettlebell

Fundamental: Double Unders

Tuesday July 28th, 2009

WOD:
Deadlift 1-1-1-1-1-1-1

Challenge: 1 mile run

Play: Tabata Surprise

Fundamental: Deadlift 

Happy Birthday Allison

Monday July 27th, 2009

WOD:

Crossfit Leg Day
3 Rounds for time of:
100 Feet of Walking Lunges
50 Squats
25 Back Extensions

Challenge: 100m Row

Play: 3×5 Shoulder Press 

Fundamental: Shoulder Press

Friday July 24th, 2009

CrossFit Crawl Tonight at 530pm! We will meet at the box and go from there. No need to worry about details we will let you know at 530pm:) Bring your favorite Paleo/Zone dish to share and stay for the movie Every Second Counts. See you all tonight!

WALL BALLS!!!!!

WOD:
Karen
150 Wall Balls

Challenge: Sit-Ups (2min max) Push-Ups (2min max)

Play: Tabata Surprise:)

Fundamental:  Air Squat

Thursday July 23rd, 2009

WOD:

5 Thrusters
7 Hang Power Cleans
10 SDLHP 
5 Rounds

Challenge: Skin The Cat

Play: Team Medicine Ball Relay/ Team Tire Flip

Fundamental: Thruster 

Wednesday July 22nd, 2009

WOD:
Front Squat 4-3-2-1-1-1

Challenge: 500m Row

Play: 50 Ab Mat Situps/Max Plank Hold/50 Ab Mat Situps 

Fundamental: Front Squat 

CrossFit Crawl is Friday at 530pm! 

Tuesday

Wod:

5  Hand Stand Push Ups

10 Toes To Bar

15 Kettle Bell Swings

15 Min. AMRAP

The beer Olympics will be held this weekend. Stay tuned to the website as we will give more details  throughout the week on the events that will be held