Oregon CrossFit Bend, Oregon

Thursday, March 1

IF you haven’t seen yet here is WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min

WOD:EMOM for 10 mins 5 Push Up, 5 DL 225/155, 1 DH Pull Up

Challenge: 50 Hollow Rock, 50 Superman not for time but for work

Play:1k cool down row

Wednesday, February 29

WOD: 3 Push Press(HEAVY), 5 Frog Hops, 10 Min Amrap

Challenge: 3×5 Front Squat, warm up with a set of 10 and 8.  Your weight for all of these reps should be at the same weight.  Heavy and challenging. : )

Play: Moving mobility

Tuesday, February 28

WOD: 15-12-9 Hang Power Snatch 95/65, Push Up(hand Release) then 1000m row for time

Challenge: L-Sit, knee tuck work, 3 mins total in that position

Play: Mobility Work

Monday, February 27

WOD: “Wittman” http://www.crossfit.com/mt-archive2/007434.html

7 Rounds for time: 15 KB American Swings 1.5/1, 15 Power Cleans 95/65, 15 box jumps 24/20
Challenge: Not enough time
Play: not enough time

Sunday, February 26

You have until 4:30 pm today to submit your score.  Please do not wait until the last minute.  Thanks. Nice job everyone that has completed Crossfit Open WOD 1.  It was great to see the teamwork and the commitment from everyone.

WOD: Open WOD Make Up or courtesy of www.crossfitfootball.com  15 minutes of 2 squats and 1 box jump every minute on the minute.

Challenge:

Play:

Saturday, February 25

Sunday is make up day for the Crossfit OPEN WOD 1.  If you do not want to re-do it you can come in and do the alternate WOD.  Please submit your scores sooner rather than later.  Deadline is 4:30pm on Sunday.

WOD: “Tabata This”, Tabata Row (Calorie)(1min rest), Squat(1min Rest), Pull Up(1min Rest), Push Up(1min Rest), Sit up, Score is least number of reps completed in any of the intervals added together.

Challenge: Fundamentals

Play: not enough time

Friday, February 24

IF you did Thursday I can sub around the burpees for you.

WOD: Crossfit OPEN WOD 1 7 min max burpees with a 6inch jump.

Challenge: come in and find out

Play: : )

Thursday, February 23

Do not do this WOD if you are doing the OPEN on Friday, I will have something else for you.  For those who are signed up doing the OPEN we will be completing 7 min max rep burpees. At each burpee you need to jump and reach 6inches above your head.

During the OPEN and in general I program as if you are coming in Monday, Tuesday, and Wednesday, off Thursday, On Friday and Saturday, and off Sunday. If you have questions about this please ask me.  seanwells10@hotmail.com, 541-892-6515.

WOD: Courtesy of Crossfit Football: 3 burpees every 30 seconds, rest of time is spent doing pull ups, goal is 100 pull ups.  15 min cap. If you do DH Pull-Ups go to 50 total.  Time cap @15mins

Challenge: back squat 3×5

Play: FOAM ROLLER

Wednesday, February 22

If you want Progenex please let me know.  I will be placing an order on FRIDAY, FEB 24th.  I have shakers still but everything else is spoken for.  Please get the money and order info to me ASAP.

WOD: 3 Rounds, 6 DL 275/175, 12 Box Jumps 30/24, 24 D/U

Challenge: 2 Min max air squat with partner, 2min rest, 1 Min Max Burpee with partner/ counter

Play: Mobility

Tuesday, February 21

WOD: Tabata of these 4 exercises, KB DL, KB Dead Clean, Goblet Squat, American Swing.  Complete as heavy as possible, pick one weight and stick to it.  Alternate hands every 20 seconds on the KB Dead Clean.

Challenge: AHAP Turkish Getup, complete on both arms for max load

Play: MOBILIZE