Cindy + Lift

Monday, September 23 2019

WOD: In 20 mins: perform 1 round of Cindy(5 pull ups, 10 air squats, 15 air squats), after the round perform 1 cheese curd to shoulder, round 2 perform 2 cheese curd to shoulder

Strength: 4x4 weighted lunge steps

Recovery: 1x50 face down hamstring curls


A Mile of Sled

Sunday, September 22 2019

WOD: 14x LOB sled drag(1 mile) rest same amount of time as each sled drag takes to go down and back.

Strength: 3x max weight stand up on yoke( stand 4-6 inches) wear a belt

Accessory: 4x6 barbell glute ham bridges

Recovery: coaches choice


Barbara-ish

Saturday, September 21 2019

WOD: Barbara -ish Strict 5 rounds, each for time of: 10 pull-ups 20 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between each round.

Recovery: coaches choice


9-15-21-27

Friday, September 20 2019

ATTENTION:

NE Revere Avenue between Division Street and NE Lytle Street for railroad crossing repairs, road closure with detours, 9/18/19 - 9/20/19. Please allow extra time to get to class!

WOD: 9 -15-21-27 Rowing cals, DB Push Press 50/35

Strength: 6 rep db Bench press

Accessory: 3 rounds: 10 db rows on each arm, 12 db roll back extensions, :20 Hollow hold

Recovery: 1x50 banded tear aparts


Strength Work

Thursday, September 19 2019

ATTENTION:

NE Revere Avenue between Division Street and NE Lytle Street for railroad crossing repairs, road closure with detours, 9/18/19 - 9/20/19. Please allow extra time to get to class!

WOD: 12 min amrap - 20 wall balls, 50 D/U

Strength: 5x5 backsquat @ 65% of 1RM backsquat

Accessory: 4x2 Sumo Deadlift @ 75-80% of 1RM sumo deadlift

Recovery: 2x1:00 birddog each side


40 Minutes of Work

Wednesday, September 18 2019

ATTENTION:

NE Revere Avenue between Division Street and NE Lytle Street for railroad crossing repairs, road closure with detours, 9/18/19 (today) - 9/20/19. Please allow extra time to get to class!

WOD: Every 5:00 min for 8 sets(40 minute working time) 200m run, 12/9 row/ski cals, 5 burpee box jumps 24/20,

Recovery: 3x1:00 planks


Upside Down

Tuesday, September 17 2019

WOD: 4 rounds - 20/15 assault bike - 20 feet handstand walk/or :30 handstand hold

Strength: 12x2 Push Press @ 75% of 1RM Push Press

Accessory: 2x25 Thumb down rear delt raises laying on side

Recovery: 1x:30 hang from pull up bar


20, 20, 30, 40!

Monday, September 16 2019

WOD: 20 min amrap 20 double db front squat 50/35, 30 American Swings 53/35, 40 double unders

Strength: 3 rep max OH Squat

Accessory: 1x50 banded upright crunches w/ back on pull up rig, 1x50 superman w/ 3 second hold at top

Recovery: 25 shrug and pass thru w/ pvc


OC is Closed

Sunday, September 15 2019

Oregon CrossFit is closed today for the CrossFit level 1 Seminar. We will be to normal schedule tomorrow. Enjoy the rest of your Sunday!


OC HIKE THE BUTTE

Saturday, September 14 2019

Oregon CrossFit is closed today and tomorrow for the CrossFit Level 1 Seminar. But you can join us for OC Hike the Butte! Hike Pilot Butte with Coach Elena today at 9am or 10am sharp! Meet by the restrooms.