Oregon CrossFit  Bend, Oregon

Archive for March, 2012

5 rounds farmers walk and sprints

by on Mar.20, 2012, under Workouts

Wednesday, March 21

WOD: 5 Rounds, Length of Hall or 250m Farmers Walk, Sprint back and then walk back to weight.  As heavy as Possible.

Challenge:3×5 Back Squat(add 5# to last weeks weight) warm up set at 10,8

Play: Mobility

9 Comments more...

DIGGERS!!!!!!

by on Mar.19, 2012, under Workouts

Tuesday, March 20

WOD: 4 Rounds 12 KB Diggers 1.5/1, 12 Pull ups

Challenge: Bulgarian Split Squats 3,3,3,3,3

Play: mobility

25 Comments more...

DL and Hand Release Push Ups

by on Mar.19, 2012, under Workouts

Monday, March 19

WOD: 21-15-9 DL 225/185 and hand release push ups, Row 100m between 21-15, 250m between 15-9 and finish with 500m.

Challenge: Tabata Air Squats

Play: Mobility

9 Comments more...

12.4

by on Mar.18, 2012, under Workouts

Sunday, March 18

If you didn’t make it @9 or 10, we will be here at 1pm for the last chance make up.

WOD: Make Up Day OPEN WOD 12.4

5 Rounds, 20 DB Lunges, 10 Push Ups

Challenge:

Play:

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St. Patties Day!!!!!!

by on Mar.16, 2012, under Workouts

Saturday, March 17

Happy Birthday to my brother and one of OC’s coaches, Patrick!!!!!!

WOD: 12-9-6 Power Snatch, Snatch Grip Dead-lift, Ring Dips

Challenge: Tabata Sit ups

Play: Mobilize

5 Comments more...

Open WOD 12.4

by on Mar.15, 2012, under Workouts

Friday, March 16

WOD: OPEN WOD 12.4

http://games.crossfit.com/workouts/the-open?#tabs-4

Challenge: Coaches Choice

Play: foam roll

5 Comments more...

5 rounds; 2 mins on 1 mins off

by on Mar.14, 2012, under Workouts

Thursday, March 15

http://games.crossfit.com/workouts/the-open?#tabs-4.  Here is 12.4.

WOD: 5 rounds, 1 min on of row, 1 min of clean and Jerk 95/65#, 1 Min of rest

Challenge: M/U progressions

Play: Mobility

12 Comments more...

5 rounds of 3 and 3

by on Mar.13, 2012, under Workouts

Wednesday, March 14

WOD: 5 Rounds, 3 Deadlift, 3 Hang Power Clean (As Heavy As Possible), then 5 Hall Sprints or 5x100m row.(rest the amount of time it takes to sprint or row)

Use the same weight for all 5 rounds. On your last deadlift, pause at top and then go to top of knee to start hang  power cleans.

Challenge: Floor Press 3, 3,3,3,3 INCREASE WEIGHT EACH SET

Play: Mobility

13 Comments more...

Push ups and American KB Swings

by on Mar.12, 2012, under Workouts

Tuesday, March 13

WOD: With a Running clock every min perform 5 Pushups and 3 American KB Swings, every following minute add 1 KB American Swing every minute.  Your score is how many American Swings you perform.  This idea is courtesy of Crossfit One World.

Challenge:  Shoulder Press 5,5,5,5

Play: Mobility

6 Comments more...

Wall balls/Diggers

by on Mar.11, 2012, under Workouts

Monday, March 12

WOD: 3 Rounds, 20 Wall Balls 20/14, 20 Kb Diggers 1.5/1

http://vimeo.com/32177371 example of a KB Digger

Challenge:3×5 back Squat (add 5#s from last week) do a set of 10, and 8 as a warm up

Play: Mobility

9 Comments more...

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