KettleBell Snatching

Friday, November 15 2019

WOD: 3 rounds for time of: 500m ski, 15 left-arm kettlebell snatches, 15 right-arm kettlebell snatches

Strength 1: 1RM Push Press (if completed lately, use Fat bar)

Accessory: Kb Rows - 6x6, 3x8 single arm db/kb sit up each side

Recovery: 1x50 standing db shrugs


Tabata with Medball

Thursday, November 14 2019

WOD: Tabata of the following - Wall ball, medball slam(new med ball only), weighted lunge steps w/ med ball

Strength : 5x5 box squat @ 70% of 1RM slightly below parallel

Accessory: 4x6 each arm straight leg sit ups w/ db or kb

Recovery: 50 Glute ham bridges w/ hip circle


15 Minutes of Work

Wednesday, November 13 2019

WOD: 30 min EMOM, 1 min max effort bike, 1 min rest (this could be done as bike, row, ski, C2 Bike, Jump Rope or a combo of 2 or 3)

Strength : 3x10 bradford presses (use bamboo bars or regular barbell - attach bands), 3x5 standing ring ab fallouts

Recovery: 50 unweighted lunge steps


Counting Up

Tuesday, November 12 2019

WOD: 30 toes-to-bars, 40 cal assault bike, 50 dumbbell box step-overs 50/35 on 20" Box

Strength 1: 6x6 close or medium grip bench press @ 55-60% of 1RM - between 3 sets complete 3xME Knee tuck or L-Sit on P-bars - :10 a round minimum

Accessory: 5x10 Supinated ring row, 5x10 push up (go weighted if possible)

Recovery: 1x100 banded face pulls w/ pull apart at face(try to pull your hands apart at face)


Long Row into Thrusters

Monday, November 11 2019

WOD: 1k row - 50 db thrusters 30/20

Strength : 1 rep max deadlift 4”off the ground

Accessory: 2x30 back leg elevated single leg deadlift(kb probably work best)

Recovery: 1x50 staggered foot good mornings on each leg


9 Max Efforts

Sunday, November 10 2019

WOD: 3 rounds NFT w/ 4 minutes between rounds of: Max pull-ups Max-rep bench press (♀ 95 / ♂ 135 lb. ) Max squats in 60 seconds


WOD & BRUNCH

Saturday, November 9 2019

Today we are celebrating the last day of the open by a BRUNCH POTLUCK after the workout at 10am!

EVERYONE IS WELCOME! There is also prizes for those who participate in the workout, such as gift cards, hydroflask tumbler, and Puori products! The open workout can be SCALED or MODIFIED like any other workout here at Oregon CrossFit. And you do not need to participate in the CF Open to do a workout at 9am today! So come on in and bring a dish or drinks to share!

Let's do this Oregon CrossFit!

WOD: Partitioned Any Way For Time: 40 muscle ups 80 cal row 120 wall balls 20 Minute Time Cap (W) - 14lb ball to 9ft (M) - 20lb ball to 10ft Scale to chin-ups, jumping pull-ups, banded pull-ups, ring rows, etc. Scale to a lighter wall ball, lower height, etc. Ask your coach how YOU CAN SCALE

BRUNCH: Bring a dish or drinks to share!


Jump & Press - wod&brunch tomorrow!

Friday, November 8 2019

Tomorrow we are celebrating the last day of the open by a BRUNCH POTLUCK after the workout at 10am! Sign ups for what to bring are by the water fountain.

EVERYONE IS WELCOME! There is also prizes for those who participate in the workout, such as gift cards, hydroflask tumbler, and Puori products! The open workout can be SCALED or MODIFIED like any other workout here at Oregon CrossFit. And you do not need to participate in the CF Open to do a workout at 9am tomorrow! So come on in and bring a dish or drinks to share!

Let's do this Oregon CrossFit!

WOD: NFT: 1 to 10 Box jump 36/30 and strict presses 95/65(from ground)

Strength: 5 Rep incline db bench press

Accessory: Complete as one giant super set for 3 rounds - 10 P bar push ups, :10 db hex holds, :10 flex arm hang, 10 db rows on each arm

Recovery: 1x50 standing db shrugs(head down db shrugs)


50-40-30-20-10!

Thursday, November 7 2019

WOD: 50-40-30-20-10 reps for time of: Double-unders Calories on rower

Strength : 5x5 box squat @ 65% of 1RM slightly below parallelAccessory:2x25 frog pumps w/ db on lap

Recovery: 1x50 calf raises


Any Order

Wednesday, November 6 2019

WOD: Complete all the work in any order: 3 sets of Middle training area OH carry(use heavy cheese curds if possible), 4 sets of 10 ring rows w/ 3 second negative, 4 sets of 8 step ups on 20” box on each leg weighted - 4x LOB Bear Crawl

Strength: 3x10 on each arm kb clean and jerk

Recovery: 1k row(nose only breathing)