Lots of Lifting

Saturday, May 25 2019

Monday, May 27, 2019 at 9 AM – 12 PM - The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

OC will be closed on Sunday, May 26th and Open at 9am only on Monday, May 27th for Memorial Day Murph. We will be having a potluck breakfast themed after the workout. Sign up is in the entry way!

All are welcome at Memorial Day Murph - the workout can be modified, completed in a team of athletes, to ensure everyone has a challenging workout. Join the Oregon CrossFit Community on Memorial Day morning for this humbling HERO workout and a BRUNCH Potluck Party!

"Murph" -- For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

*Participants are encouraged to scale this workout appropriately.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Email info@oregoncrossfit.com with questions.

Experienced CrossFitters may drop-in. Please complete OC's drop-in request here: https://oregoncrossfit.com/drop-ins

••SFH is back in stock - for those who have been asking about Pure Whey Protein and other supplements - its back!

WOD: 5 rounds for time of: 9 deadlifts 135/95 5 squat cleans 135/95 3 thrusters 135/95

Recovery: Coaches' Choice


100 Bench Press

Friday, May 24 2019

Monday, May 27, 2019 at 9 AM – 12 PM - The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

OC will be closed on Sunday, May 26th and Open at 9am only on Monday, May 27th for Memorial Day Murph. We will be having a potluck breakfast themed after the workout. Sign up is in the entry way!

All are welcome at Memorial Day Murph - the workout can be modified, completed in a team of athletes, to ensure everyone has a challenging workout. Join the Oregon CrossFit Community on Memorial Day morning for this humbling HERO workout and a BRUNCH Potluck Party!

"Murph" -- For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

*Participants are encouraged to scale this workout appropriately.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Email info@oregoncrossfit.com with questions.

Experienced CrossFitters may drop-in. Please complete OC's drop-in request here: https://oregoncrossfit.com/drop-ins

••SFH is back in stock - for those who have been asking about Pure Whey Protein and other supplements - its back!

WOD: 100 bench press @ 135/95 every re rack complete 10 cal assault bike

Strength : Work up to a single arm KB Press

Accessory: 3 rounds - 10 db roll back extensions - 10 decline sit ups - 10 kipping swings

Recovery: 1x50 standing banded rows to face


"Fran"

Thursday, May 23 2019

Monday, May 27, 2019 at 9 AM – 12 PM - The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

OC will be closed on Sunday, May 26th and Open at 9am only on Monday, May 27th for Memorial Day Murph. We will be having a potluck breakfast themed after the workout. Sign up is in the entry way!

All are welcome at Memorial Day Murph - the workout can be modified, completed in a team of athletes, to ensure everyone has a challenging workout. Join the Oregon CrossFit Community on Memorial Day morning for this humbling HERO workout and a BRUNCH Potluck Party!"Murph" -- For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

*Participants are encouraged to scale this workout appropriately.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Email info@oregoncrossfit.com with questions.

Experienced CrossFitters may drop-in. Please complete OC's drop-in request here: https://oregoncrossfit.com/drop-ins

WOD: “Fran” 21-15-9 Thruster 95/65 and Pull ups (10 min time cap - scale to get done in 10 minutes or less - use ring rows for pull ups)

Strength: 10 min EMOM - 2 Sumo Deadlift @ 75-85% of 1RM

Accessory: 4x12 Banded from behind - DB RDL - use green or blue band

Recovery: 1x50 calf raises in power rack

Fran: Fran


Jump n' Squat

Wednesday, May 22 2019

Monday, May 27, 2019 at 9 AM – 12 PM - The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

OC will be closed on Sunday, May 26th and Open at 9am only on Monday, May 27th for Memorial Day Murph. We will be having a potluck breakfast themed after the workout. Sign up is in the entry way!

All are welcome at Memorial Day Murph - the workout can be modified, completed in a team of athletes, to ensure everyone has a challenging workout. Join the Oregon CrossFit Community on Memorial Day morning for this humbling HERO workout and a BRUNCH Potluck Party!

"Murph" -- For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

*Participants are encouraged to scale this workout appropriately.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Email info@oregoncrossfit.com with questions.

Experienced CrossFitters may drop-in. Please complete OC's drop-in request here: https://oregoncrossfit.com/drop-ins

WOD: 3 rounds, 100 singles jump rope 20 tempo air squats(squats are done with 3 seconds down 3 seconds at bottom and fast up)

Strength: 4x4 OH Squat (loading up to the individual)

Accessory: 4x25 standing banded face pulls, 4x25 banded tear aparts

Recovery: 1x50 calf raises


"JT"

Tuesday, May 21 2019

OC will be closed on Sunday, May 26th and Open at 9am only on Monday, May 27th for Memorial Day Murph. We will be having a potluck breakfast after Memorial Day Murph. Sign up is in the OC lobby.

All are welcome at Memorial Day Murph - the workout can be modified, completed in a team of athletes, to ensure everyone has a challenging workout.

WOD: “JT” HSPU, Ring Dip, Push Up 21-15-9 (20 min time cap)

Strength: 10x2 Push Press @ 70% of 1RM Push Press (15 minutes)

Accessory: 2x30 banded overhead tricep extension

Recovery: 2x30 Thumb down rear delt raises

JT: JT


50, 40, 30, 20

Monday, May 20 2019

WOD: 50/40 Assault bike calories, 40 Goblet squats 50/35, 30 box jumps 24/20, 20/10 calories on assault bike

Strength: 8 Rep Good mornings - use speciality bar if desired

Accessory: 4x12 db walking lunge steps

Recovery: 50 abmat sit ups


Constant Work

Sunday, May 19 2019

WOD: 4 rounds for time of: 21 bench presses 135/95 15 pull-ups 400-m run

Accessory: 4 rounds 20 banded good mornings, 20 glute ham bridges, 20 step ups on 20” box, 20 calf raises

Recovery: Coaches' Choice


10 Years!

Saturday, May 18 2019

We are Celebrating 10 Years!

No Class at 9:00am

Workout together at 10:00am

Lunch at 11:00am - catered by our friends LIFE & TIME

Cheers to another 10 years!!


10, 9, 8 ...

Friday, May 17 2019

May 18 at 10 am is our 10 year party - we will have some kind of team workout and then Life and Time afterwards. All are invited. FITNESS - FOOD - FRIENDS!

We would love to celebrate 10 years with our FITNESS FAMILY!

Workout together at 10:00am

Lunch at 11:00am - catered by our friends LIFE & TIME

Let us know you'll be joining us here - RSVP EVENT: https://www.facebook.com/events/2635526289854765/

Cheers to another 10 years!!!

WOD: 10-9-8-7 etc Candlestick to hold for :03 and then return to top, Handstand shoulder taps (right/left =1)

Strength: 3 rep strict Shoulder Press

Accessory: 4x6 db rollback extensions, 4x20 banded tricep extensions

Recovery: 2x1:00 planks


Every 2 Minutes for 12 Minutes

Thursday, May 16 2019

May 18 at 10 am is our 10 year party - we will have some kind of team workout and then Life and Time afterwards. All are invited. FITNESS - FOOD - FRIENDS!

We would love to celebrate 10 years with our FITNESS FAMILY!

Workout together at 10:00am

Lunch at 11:00am - catered by our friends LIFE & TIME

Let us know you'll be joining us here - RSVP EVENT: https://www.facebook.com/events/2635526289854765/

Cheers to another 10 years!!!

WOD: Every 2 minutes for 12 minutes perform - 2 power cleans and 4 box jumps

Strength: 8x3 Front squat @ 70% of 1RM

Accessory: 3x30 Dimmel Deadlifts @-30 -40% of 1RM deadlift (conventional stance, stand up with deadlift and then “fall” to below knee with bar reverse it and stand up as fast as possible. (2/2)