21 Minute EMOM

Tuesday, January 28th 2020

Schedule a class:https://clients.mindbodyonline.com/classic/mainclass?studioid=6568

WOD: 21 min EMOM, Min 1: Max cal row, Min 2: Max DB push press 50/35, Min 3: Max assault bike calorie

Strength: 4x6 Landmine Presses

Accessory: 2 rounds, 50 banded tear aparts, 50 banded seated rows, 50 upright rows banded

Recovery: 50 cuban presses with light db’s/ or light steel change plates

Field Day

Monday, January 27th 2020

Schedule a class: https://clients.mindbodyonline.com/classic/mainclass?studioid=6568

Comparing yourself to others - newest blog

Answer my question: https://oregoncrossfit.com/blog/answer-my-question-will-lifting-weights-make-me-bulky

WOD: 3 attempts at max standing broad jump, 1 minute max effort burpee, 2 min max effort air squats, 2 minute max effort push ups, 3 attempts of back against wall max distance med-ball

Strength: 1 rep max box squat at parallel

Accessory: 2x12 double kb front rack lunge steps

Recovery: 50 feet on wall w/ hip circle glute ham bridges

Jump, Swing, Walk

Sunday, January 26th 2020

WOD: 4 rounds NFT 10 box jumps - 20 Russian swings (heavy) - LOB odd object carry - LOB waiters walk

Strength: :5x3 deadlift @ 70% pause three seconds at knee on each lift (you may pull either conventional or sumo)

Accessory: 1x100 feet on wall with hip cirlce on glute ham bridges

Recovery: Coaches Choice


Saturday, January 25th 2020

9am & 10am Classes Today!

WOD: Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 20 single-leg squats, alternating 30-foot handstand walk

Recovery: Coaches Choice


Friday, January 24th 2020

Class schedule and to register for class here: https://clients.mindbodyonline.com/classic/mainclass?studioid=6568&tg

WOD: 50-40-30-20-10 reps for time of: Double-unders Sit-ups

Strength : Work up to 1 RM bench press - set a new record for yourself

Accessory: 3 rounds(giant sets) 10 alternating db hammer curls, 20 banded face pulls, 10 double kb skull crushers, 20 banded tricep extensions

Recovery: 2x:1:00 hollow holds

17 Total

Thursday. January 23rd 2020

To see the class schedule and register for classes go here: https://clients.mindbodyonline.com/classic/mainclass?studioid=6568&tg

Have you read the benefits to Box Squatting? https://oregoncrossfit.com/blog/the-box-squat-and-20-benefits

For Parents that see "Speed Ladders" on the Instagram - We answer the question do speed ladders work?: https://oregoncrossfit.com/blog/answer-my-question-do-speed-ladders-work

And finally "Chasing Dopamine" https://oregoncrossfit.com/blog/chasing-dopamine

WOD: 5 rounds for time of: 500m Row/Ski or 1000m Bike 15 thrusters 75/55 10 burpees

Strength: EMOM for 12 - odd rounds - 4 backsquats - even rounds 2 high box jumps

Recovery: 2:00 plank

4 Rounds

Wednesday, January 22nd 2020

To see the class schedule and register, go here: https://clients.mindbodyonline.com/classic/mainclass?studioid=6568&tg

WOD: 4 rounds NFT - 6 wall walks - 6 Turkish get ups - 6 box jumps (high box if possible) - 2 forward rolls on gymnastic mat

Strength: 6x2 Front rack barbell lunges (not for max but for technique practice)

Recovery: 5:00 assault bike nose breathing only

Open WOD 14.1/11.1

Tuesday, January 21st 2020

To see the OC schedule - and register for classes - go here: https://clients.mindbodyonline.com/classic/mainclass?studioid=6568&tg

WOD: Open WOD 14.1/11.1 10 min AMRAP 30 double unders, 15 power snatches 75/55

Strength: 4x6 Floor press @ 50-60% of 1RM bench press use either close or medium grip

Accessory: 4x12 Supine Ring Rows

Recovery : 1x100 standing banded face pulls with the banded low on the pull up rig


Monday, January 20th 2020

WOD: 30-20-10 double KB Deadlift 70/53, Pull ups, Calories on Assault bike

Strength: 1 rep max deadlift

Accessory: 3x12 DB DB Front Squat

Recovery: 2 rounds each leg - 20x dog pees on fire hydrant and donkey kick backs


Sunday, January 19th 2020

WOD: 21-15-9 KB Snatch (each arm 21 reps) - Power cleans 135/95, Jumping lunges(each leg)

Strength: 4x2 Sumo Deadlift with a pause at the knee 75% of 1RM Sumo Deadlift

Accessory: 3 rounds - 25 glute ham bridges with hip circle, 25 side steps with hip circle on, 25 forward and backward steps with hip circle on

Recovery: Coaches Choice