Oregon CrossFit Bend, Oregon

Friday, May 18

Memorial Weekenbd schedule will be updated on MindBody today, sometime, if you have questions about the changes once they are made, email me sean@oregoncrossfit.com.  Thanks.

WOD: 10 Rounds 10 Wall Balls 20/15, 10 Burpees (14 min cap)

Challenge: 2 rep max Thruster, must complete a total of 8 attempts

Play: jog 400m

NW REGIONAL TEAM:

We are going to train on Saturday.  I would like to do it at 7:30am, go over assignments, do a walk thru on some of the WODs and do something hard and fast.

WOD:  Hit 5 snatches (anything goes); take no more than 10 total attempts. Start weight(after warm up) should be at about 80% of your 1 rep max.

Challenge: 3x250m sprints, 3×10 HSPU, 3×10 DB Snatches(Alternate hands)

Play: 800m Jog

Friday May 18th

Do not do Oregon Crossfit WOD today!!!

WOD:  5k run at 85% of 1 mile TT

Thursday, May 17

WOD: 10-1 Supine ring Pull Ups, and dead lifts 185/135

Challenge: 100 D/U (300 singles) for time and then 250m Gorilla Walk AHAP.

Play: Foam Roll

NW REGIONAL TEAM:

REST TIME

Wednesday May 16th

3+hours after Oregon Crossfit WOD

Running drill/skill

WOD: long intervals 2-4×1200 meter run. Rest 3 minutes in between.

Mobility

Route information: http://www.mapmyrun.com/routes/view/85587331

Go to map option and select hybrid. This will give you a better layout of the run. If you have a watch bring it to pace yourself.

WOD: “Power Elizabeth” 21-15-9 Power Cleans 135/95, Ring Dips, scale dips with P-Bars, unless you can do 3+ Ring Dips at a time

Challenge:  Press 3, 3,3,3,3

Play: Foam Roll

NW REGIONAL TEAM:

WOD:  60 Wall Balls, 60 walking lunges, 60 Pushups, 60 bent over rows 45/25, then run max effort 1200m

Challenge: 1 round of team event 4 broken evenly amongst team members. http://games.crossfit.com/workouts/regionals-team doesn’t have to be completed at comp weight.  Think a walk thru.

Play: 800m jog

Tuesday, May 15

WOD: 8 Rounds, 20 Yard Shuttle Sprint (5, 10, 20), 10 1 Arm KB Thruster(complete 1 round with right arm and then 1 round with left arm)53/35

Challenge: 4×10 Power Swing, in between each round of swings complete 2 max height box jumps

Play: stretch

NW REGIONAL TEAM:

Tuesday, May 15

WOD: 2 Rounds 20 Partner DL 455/315, 10 HSPU each Partner, (rest 2 Min) perform 40 24” Box Jumps (stand up at the top of the box).

Challenge: 100 abmat sit ups, Tabata Plank Walk ups(all to be completed after WOD)

Play: Mobility (at least 10 minutes going through range of motion exercises)

Monday May 14th

3+hours after Oregon Crossfit WOD

Running drill/skill

WOD: short intervals 3- 6 x400 meter run. Rest 2 minutes. Get between 2-3 seconds of first interval.

Mobility

Route information:http://www.mapmyrun.com/routes/view/92177869

Go to map option and select hybrid. This will give you a better layout of the run. If you have a watch bring it to pace yourself.

Monday, May 14

WOD: “Helen –Ish” 3 Rounds, 400m run 21 KB swings 53/35, 12 Ring Dips

Challenge: Front Squat 3×5 Gain 5#s from last week’s total. Warm up with 10, 8.

Play: jog 400m

NW REGIONAL TEAM:

WOD: 3 Rounds, 10 Pull-ups, 10 Back squats 135/95, 10 T2B

Challenge: 3x250m Sprints, 4×10 DB Snatches (complete with a weight your comfortable with)

Play: spend 10 minutes working on mobility.

Sunday, May 13

WOD: As many rounds as possible in 12 minutes of: 20 walking Lunges w/ 45# plate overhead, 10 pushups alternating arms on the plate (explosive push-ups)

Challenge: Kb Clean and Press 4×6

Play: Foam roll

NW Regional Team:

WOD: Jog 1-2 miles no more than 2 at a moderate pace, roll out, anything that has been bothering you take care of, spend an extra 5 minutes on the foam roller.

Saturday, May 12

WOD:  Partner WOD: 5 1arm  DB Snatches 45/20(5L, 5R), 10 Air Squats, sprint 50m (complete this in the “I go, you go fashion”) 12 min AMRAP

Challenge:  Tabata Hollow Rocks

Play: 800m Jog

NW REGIONAL  TEAM:

WOD:  5 Rounds, 100m sprints(50m out and back), 10 Push Ups, 10 Air squats

Challenge: Farmers walk with DB and Partner on Back 3x100m trips, 3xME Ring Dip

Play: Foam ROLL