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

Do not do Oregon Crossfit WOD today!!!

WOD:  5k run at 85% of 1 mile TT

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

REGISTER HERE: http://www.thegaragegames.com/events/oregon-crossfit-summer-games-2012/

Individual Registration: Opening fee $85(early bird), Price goes up July 1st-July 31st ($100),  August 1st-August 5th ($125), no registration after August 5th 2012! – Prices include a T-shirt.

Team Registration: Early Bird ($160) Price increases July 1st-July 31st ($200),  August 1st-August 5th ($250) – Prices include a T-shirt.

Registration ENDS: August 5th, 2012, NO EXCEPTIONS.

Individual Capacity: 200 spots, in the follow categories, rx men and women, men and women scaled, will have masters if enough interest.

Team: 50 2 Person team slots(same sex, rx’d only) Task completion is going to be the format. (IF a team member can’t complete a movement other teammate can fill in and complete task) (50 Teams of 2, so 100 people)

T-Shirts for Competitors: YES, need sizes.

Address of location:

Summit High School- 2855 Northwest Clearwater Drive, Bend, OR 97701
Check-In details will be announced closer to the date of the event.

Lodging Information:

Mount Bachelor Village Resort: http://www.mtbachelorvillage.com/oregon_crossfit_summer_games.php or click here to view the 1 Page PDF Description on Google Docs: Mount Bachelor Village Info

Phoenix Inn:
Offering rooms at $135/night w/ extra breakfast options again. Rates are valid until JULY 13, 2012.
Extended Stay Rate: $111/night if you stay Sunday night and beyond.
(PHOENIX INN SUITES | 300 NW FRANKLIN | DOWNTOWN BEND, OR 97701 PH: 541.317.9292)

Email Sean Wells, sean@oregoncrossfit.com with questions, or Leave a Comment on this Post.

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.

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

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)

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.

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.

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.