Close, Med, Wide Floor Press

Tuesday, August 13 2019

Check out Sarah's new blog post "More is not Better": https://oregoncrossfit.com/blog/more-is-not-better

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

Strength: 12x3 Floor press @ 65 of 1RM (each set complete 3 close grip, re rack, 3 medium grip, re rack, wide grip, rack - then partner goes - try to rest 1:00-2:00 between sets - each person will perform 4 rotations of the previous)

Accessory: 2 rounds - 25 banded rows, 25 banded upright rows

Recovery: 1x100 standing overhead banded tear aparts


Pick Two

Monday, August 12th 2019

Check out Sarah's new blog post "More is not Better": https://oregoncrossfit.com/blog/more-is-not-better

WOD: Pick two and get records for both - 400m run for time - 500m ski, 500m row, 1k C2 Bike

Strength: 1 rep max zercher squat

Accessory: 4 rounds - 8 weighted step ups, 25 glute ham bridges

Recovery: 1x50 calf raises

Tags:

Beat your Records!

Monday, August 12 2019

Check out Sarah's new blog post "More is not Better": https://oregoncrossfit.com/blog/more-is-not-better

WOD: Pick two and get records for both - 400m run for time - 500m ski, 500m row, 1k C2 Bike

Strength: 1 rep max zercher squat

Accessories: 4 rounds - 8 weighted step ups, 25 glute ham bridges

Recovery: 1x50 calf raises

500m Ski: 500m Ski500m ski sprint

500m Row: 500m Row

400m Run: 400m Run


Row, Flip, Jerk

Sunday, August 11 2019

WOD: 3 rounds - 500m row, 2 Tire flips, 8 DB Push Jerks 50/35

Strength: 2 rounds - 12 feet elevated ring rows, 20 head down shrugs, :30 hollow hold,40 banded tear aparts

Accessory: n/a

Recovery: coach's choice


EMOM

Saturday, August 10 2019

WOD: EMOM for 20 minutes 3 Power cleans on odd minutes, 4 burpee box jump on even minutes

Strength: 4x4 Front squat

Accessory: n/a

Recovery: coach's choice


Push Press Max

Friday, August 9 2019

Check out what Tiana has to say about the Sports Performance Program: https://oregoncrossfit.com/blog/tiana-w-testimonial

WOD: 4 rounds - 10 Strict HSPU or 10 Strict Presses w/ kb, 20 Russian Swings 70/53,

Strength: 3 rep push press max

Accessory: 3 rounds - 25 banded low rows, 25 hollow rocks

Recovery: 100 banded tricep extensions


Decreasing Rows

Thursday, August 8 2019

WOD: 500m row, :30 FLR(top of a push up), 400m row, :30 FLR, 300m Row, :30 FLR, 200m row, :30 FLR, 100m row, :30 FLR - work as fast as possible

Strength: 12x2 Box squat use 70% of 1RM (use same speciality bar as last week)

Accessory: 4x8 walking lunge steps( 4 on each leg)

Recovery: 1x100 banded good mornings


Step, Ski, Carry

Wednesday, August 7 2019

Check out what Tiana has to say about the Sports Performance Program: https://oregoncrossfit.com/blog/tiana-w-testimonial

WOD: 10 rounds NFT - 10 step ups - 10 cal ski - LOB front rack sandbag carry

Strength: 3 rounds not for time; :30 hang from pull up, 20 Tuck Crunches, 10 Kipping swings, 5 p-bar dips

Recovery: 50 abmat sit ups


Heavy Prowler Push

Tuesday, August 6 2019

Check out what Tiana has to say about the Sports Performance Program: https://oregoncrossfit.com/blog/tiana-w-testimonial

WOD: 4 rounds 40m Prowler Push(heavy) - 12 alternating db snatches 50/35 rest 1:00m between rounds

Strength: Split Jerk 12x2 @ 70@% of 1RM Split Jerk

Accessory: 3x6 Supine Ring Rows (work on staying tight in the mid section and not reaching for the rings with your chest or abs)

Recovery: 2:00 birddog on each side


Goblet squat and some dubs

Monday, August 5 2019

Check out what Tiana has to say about the Sports Performance Program: https://oregoncrossfit.com/blog/tiana-w-testimonial

WOD: 7 min AMRAP - 50 d/u - 20 Goblet squats 70/53

Strength1: 1 rep max box front squat

Accessory: 3x20 Barbell dimmel Deadlifts with slightly wider grip, 3x10 weighted step ups(5 each leg)

Recovery: 1x50 banded good mornings