1 Minute Hold - 2 Minute Hold - Row

Wednesday, March 18 2020

WOD: 3 rounds for time of: 1 minute of L-sit hold from the ground 2 minutes holding a handstand 500-m row

Strength : 2x10 Turkish Get up on each arm

Recovery: 1x50 banded bradford presses

Tags:

Get It Done

Tuesday, March 17 2020

OC is open - if you are sick stay home. Posted this yesterday but still applies: https://oregoncrossfit.com/blog/we-are-open-here-is-what-we-know-as-of-3-16

If you have friends or family or just non OC members who need at home workouts - please share this with them: If you are stuck at home &/or practicing social distancing... OC is offering FREE AT HOME WORKOUTS to keep you moving, healthy, & accountable to a coach!

Go here to get your FREE workouts emailed to you: https://forms.gle/A8f8zhu3adcrg7Re7

What’s included?12 Warm Ups & Workouts, with movement descriptions & links to our library of YouTube movement videos!

WOD: 50/40 cal bike, 21-15-9 American swings 53/35 and HSPU, 500m ski. Complete for time

Strength: 6x2 Push Jerk @ 80-85% of 1RM

Accessory: 2x50 bent over rear delt flies

Recovery: 1x50 banded face pulls


1 Rep Max DL from Plates

OC IS OPEN TODAY! Check out this blog with the updates:

OC wants to help you maintain & keep your health a priority!

Are you stuck at home or choosing to practice social distancing?

GET YOUR FREE OC AT HOME WORKOUTS!

Please complete this waiver & we'll email you your FREE workouts:

https://forms.gle/yGq8Gy7oUk7rWxSH9

What's included?

12 Workouts, Movement Standards, YouTube Instructional Videos, and OC Coaching Support & Accountability!

Monday, March 16 2020

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

Strength : 1 rep sumo or conventional deadlift from 4” plates

Accessory: 4x10 double kb front rack step ups on 20” box

Recovery: 30 cobra push ups


Closed - Check out OC's New Schedule

Sunday, March 15 2020

CLOSED

Check out OC's new SPRING Schedule here:

https://oregoncrossfit.com/blog/spring-2020-class-schedule


50-40-30-20-10 Double Under Tuck Crunch

Friday, March 13 2020

Check out OC's new SPRING Schedule here:

https://oregoncrossfit.com/blog/spring-2020-class-schedule

Friday

GP: 5:30a/6:30a/9:30a/12p/4:30p/5:30p

Sports Performance Teens: 6:30a/7:00a/4:30p

Open Training: 7:30-9:30a, 10:30-12p, 3:30-4:30p

Closed 1-3:30p *by appointment only

WOD: For time: 50-40-30-20-10 Double under Tuck Crunch(hollow to tuck to hollow)

Strength: 1 rep max wide grip bench press w/ :05 pause at chest

Accessory: 3 rounds - :30 L-sit, 20 DB Tate Presses, 20 DB Rollbacks

Recovery: 1x50 banded tear aparts


10 Round Power Snatch and OH squat

Thursday, March 12 2020

Read the blog: Staying Healthy

Need a workout for at home? Check here: The Grid, Traveling workouts

Check out OC's new SPRING Schedule here:

https://oregoncrossfit.com/blog/spring-2020-class-schedule

Thursday

GP: 5:30a/6:30a/9:30a/12p/4:30p/5:30p

LiteFit: 5:30p

Middle School SP: 4:30p (Last class. Enroll now for our April Course)

Sports Performance Teens: 6:30a/7:00a/4:30p

Open Training: 7:30-9:30a, 10:30-12p, 3:30-4:30p

Closed 1-3:30p *by appointment only

WOD: 10 rounds not for time: 1 power snatch, 3 overhead squats

Strength: 12x1 Sumo Deadlift @ 75-80% of 1RM Deadlift

Accessory: 3 sets of 25 banded good mornings, 25 glute ham bridges

Recovery: 1x50 face down hamstring curls


6 Rounds NFT

Wednesday, March 11 2020

Check out OC's new SPRING Schedule here:

https://oregoncrossfit.com/blog/spring-2020-class-schedule

Wednesday

GP: 5:30a/9:30a/12p/4:30p

Weightlifting for CrossFit: 5:30p

LiteFit: 5:30p

Sports Performance Teens: 6:30a/7:00a/2:30p

Open Training: 7:30-9:30a, 10:30-12p, 3:30-4:30p

Closed 1-2:30p

WOD: 6 round NFT: 500m row then; 10 GHD on even rounds, 10 T2B on odd rounds, 10 cheese curd over shoulder on even rounds, odd rounds 1:00 hold at midsection

Strength: 4xLOTA double db or kb oh walks

Recovery: 50 standing power rack calf raises

Tags:

16 Minute EMOM and Bench Press

Tuesday, March 10 2020

Check out OC's new SPRING Schedule here:

https://oregoncrossfit.com/blog/spring-2020-class-schedule

Tuesday

GP: 5:30a/6:30a/9:30a/12p/4:30p/5:30p

Middle School SP: 4:30p

Sports Performance Teens: 6:30a/7:00a & 4:30p

Open Training: 7:30-9:30a, 10:30-12p, 3:30-4:30p

Closed 1-3:30p

WOD: 16 min EMOM - 6 burpee box jump 24/20, 10 kb snatch 44/26(no requirement for hand switch)

Strength: 9x3 Bench Press @ 60% of 1RM bench press

Accessory: 4x6 supinated grip bent over rows

Recovery: 50 cuban presses w/ light plates


3 By 3 Minute Rounds plus Max Zercher

Monday, March 9 2020

Check out OC's new SPRING Schedule here:

https://oregoncrossfit.com/blog/spring-2020-class-schedule

Monday

GP: 5:30a/6:30a/9:30a/12p/4:30p/5:30p

LiteFit: 5:30p

Sports Performance Teens: 6:30a/7:00a/4:30p

Open Training: 7:30-9:30a, 10:30-12p, 3:30-4:30p

Closed 1-3:30p

WOD: 3x 3-minute rounds of: 10 KB Front Squats 53/35 10 weighted step ups w/ kbs Row for max calories Rest 1 minutes between rounds. Scale as needed

Strength: 1 rep max zercher off pins or 1 rep max zercher

Accessory: 2x20 “groiners”,

Recovery: 1x20 Cobra push ups