12 min amrap

Thursday, August 17

Reminder: OC will be closed on Friday, August 25th from 1pm onward to set up for the event. OC will be closed Saturday, August 26th and Sunday, August 27th for the event.

WOD: 12 min AMRAP, 20 kb deadlift 70/53, 20 push ups, 20 abmat sit ups

Strength: 6x2 Sumo Deadlift @85%

Accessory: 10 Rep max Front squat(2 sets to warm up pick a weight and go after it, worse case scenario you get a 6+ rep max)

Recovery: Heel cord mobility, or bone saw calf mobility

10 rep max front squat: 10 rep max front squatheaviest weight possible for 10 reps on the front squat


100/50/50/25

Wednesday, August 16

Reminder: OC will be closed on Friday, August 25th from 1pm onward to set up for the event. OC will be closed Saturday, August 26th and Sunday, August 27th for the event.

If you are interested in helping(either volunteer or judging) for the Best of the West Summer Event on August 26th and August 27th you may go here to sign up: https://oregoncrossfit.com/events We will also need help on Friday, August 25th setting up/building the pull up rig etc.. We will take the help for any of the three days or just one of the three days. We try to feed/water/and provide shade to all of the people giving up their weekend.

We have 26 OC athletes competing and around 30 people from OC volunteering or judging. The event wouldn't be possible without all of you helping us throw the best event in the northwest. If you have questions you may post to comments or email sean@oregoncrossfit.com

WOD: 100 kb snatch, 50 lunge steps(no weight), 50 kb snatch, 25 lunge steps each leg(no weight) Notes: use a light kb and try to accomplish big sets

Strength: 10 rounds, 100m sprint(row), max strict pull ups Notes: record max strict pull ups total

Recovery: foam roll

Tags:

Two workout Saturday

Saturday, August 12

WOD1: 60 C2B, 30 box jumps 30/24, 1k row, rest 5 minutes NOTES: Progression on C2B is as follows: Scale up: 30 bar m/u, scale down: cut the number of C2B, pull ups, cut the number of pull ups, ring rows. Box jumps can be step ups or a lower box. Row could be a 1200m run. Either workout can be completed first, rest 5 minutes between them.

WOD2: 60 KB Snatch 53/35, 30/20 assault bike calories, 100 d/u

Recovery: coaches choice