Friday, March 23rd

Reminder OC will be closed next Friday, March 31st. If you are going to be gone for spring break please take your stuff home if your not going to be around next week.

WOD: 10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders

Strength: 1 rep max push jerk

Accessory: 100 db bench press in as few of sets as possible (record weights)

Recovery: 1:00 min plank

Push Jerk: Push Jerk

1 min full effort, 3 minute active recovery, rest 2 minutes

Thursday, March 23

WOD: 4 rounds, 1 min max effort row/bike/ski or run, 400m jog(3minutes), rest 2 minutes. (if adverse weather do 1 min max effort on one implement and go to the other for the active rest portion, RECORD TOTAL DISTANCE

Strength: 4 rounds, 2 power cleans, 3 front squats go every 3 minutes

Recovery: foam roll


:30 on and :30 off

Tuesday, March 21

WOD: 5 rounds :30 on, : 30 off, burpee box jump 24/20, assault bike for calories, single arm kb to overhead, lunge steps(use the :30 of rest to move to the next station. (20 minutes to complete, record totals at each station)

Strength: 10x2 Split Jerk @70% of 1 RM split jerk

Recovery: 1:00 min hanging from pull up bar

alternating db snatches and wall balls

Monday, March 20

Submit your scores for 17.4!!!! They are do before 5PM.

Oregon CrossFit is moving: Read about it

WOD: 2 rounds for time: 50 Alternating Db snatches 50/35, 25 Wall balls

Strength: seated box jump - from 12” to 20”(parallel) to a max height

Accessory: 3x5 each leg bulgarian split squat

Recovery: 1x100 banded good mornings

seated box jump: seated box jumpsitting on a box or bench at parallel complete a max heigh box jump

17.4 is 16.4

Friday, March 17

WOD: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 55 wall-ball shots, 20-lb. ball to 10-ft. target/14# ball to a 9ft target 55-calorie row 55 handstand push-ups

Strength: Single Arm DB Press 5 RM

Accessory: 3x 20 each arm hammer curls

Recovery: Foam Roll

Open 16.4: Open 16.4​Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Single Arm DB Press 5 rep max : Single Arm DB Press 5 rep max Single arm DB Press for 5 reps