No Rest - Limited Schedule Today!

Wednesday, November 27 2019

OC is closed at 1:00pm today!

5:30am, 6:30am, 9:30am, & 12:00pm ONLY!

NO classes tomorrow! Enjoy your Thanksgiving Holiday!

Read our NEW BLOG POST about the c2 Holiday Challenge and the New Year's Eve Marathon:https://oregoncrossfit.com/blog/c2-holiday-challen...

WOD: 3 rounds for max cals: Assault bike for 30 seconds, rest 30 seconds Ab for 25 seconds, rest 35 seconds Ab for 20 seconds, rest 40 seconds Ab for 15 seconds, rest 45 seconds Ab for 10 seconds, rest 50 seconds There is no rest between rounds.

Strength: 4x8 Bradford Presses, 4x5 standing ring ab fall outs

Recovery: 50 glute bridges


21-15-9

Tuesday, November 26 2019

Thanksgiving Week Schedule:

Wednesday, November 27 OC is closed at 1pm.

Thursday, November 28 OC is closed for Thanksgiving

Friday, November 29 OC is open for 9:30am and 12(noon). Open Gym between 10:30 and 12(noon).

Read our NEW BLOG POST about the c2 Holiday Challenge and the New Year's Eve Marathon: https://oregoncrossfit.com/blog/c2-holiday-challen...

WOD: 21-15-9 DB push jerks 50/35, burpee box step overs(use one db), abmat sit ups

Strength: 8x8 DB Bent Over rows, 8x2 Strict pull up (weighted) or 8x8 each arm single arm upright rows

Recovery: 100 superman’s


Every 5

Monday, November 25 2019

Thanksgiving Week Schedule:

Wednesday, November 27 OC is closed at 1pm.

Thursday, November 28 OC is closed for Thanksgiving

Friday, November 29 OC is open for 9:30am and 12(noon). Open Gym between 10:30 and 12(noon).

Read our NEW BLOG POST about the c2 Holiday Challenge and the New Year's Eve Marathon:https://oregoncrossfit.com/blog/c2-holiday-challen...

WOD: Every 5 minutes for 20 minutes complete: 20 alternating db snatches 50/35, 40 air squats, 20/15 calories on ski or row

Strength: 5 rep good morning w/ speciality bar

Accessory: 3x100 flutter kick

Recovery: 2:00 hollow hold


5 Rounds

Sunday, November 24 2019

Read our NEW BLOG POST about the c2 Holiday Challenge and the New Year's Eve Marathon: https://oregoncrossfit.com/blog/c2-holiday-challenge-new-years-eve-marathon

WOD: 5 rounds - 10 Russian swings - Length of Training area bear crawl - 10 Ring rows -NFT

Gymnastics Prep: Every :90 for 4 rounds - 10 v- up, :10 hollow hold, 10 hollow rocks, :10 hollow hold

Recovery: Coaches Choice


100 Squats

Saturday, November 23 2019

Read our NEW BLOG POST about the c2 Holiday Challenge and the New Year's Eve Marathon: https://oregoncrossfit.com/blog/c2-holiday-challenge-new-years-eve-marathon

WOD: 3-minute handstand hold 100 squats 4xMiddle training area farmers carry 100 squats 30 handstand push-ups 30 Min Time Cap

Recovery: Coaches Choice


12 Minutes

Friday, November 22 2019

WOD: 12 min emom 3 power clean + 6 burpee box step ups 20”

Strength: 3 rep floor press

Accessory: 6x5 Pendlay Rows

Recovery: 1x25 each arm alternating face down snow angels


2k Time Trial

Thursday, November 21 2019

Get your PR's on the board!

WOD: 2k row for time or 2k ski, or 4k C2 Bike

Strength: 3x12 Front rack barbell lunges, 3x8 each leg Bulgarian Split Squats, 3x8 Russian Swings - this can be completed in a giant set or completed each movement individually.

Recovery: 50 standing hip abduction w/ hip cirlce


Row/Ski/Bike or Truform

Wednesday, November 20 2019

WOD: 2 rounds 4 minutes at easy pace (row/ski/bike or truform) right into :40 at a hard pace and :40 at a harder pace Rest 3 minutes: 2 rounds: 4 minutes at an easy pace, right into :20 hard pace and :20 harder pace Rest 3 minutes 2 rounds: 4 minutes at an easy pace, right into :10 hard pace, :10 harder pace, :10 hardest pace(sprint)

Strength: 3x:30 Handstand hold, 2x20 standing medball throws against wall Accessory:n/a

Recovery: 1:00 lay on ground elevate feet and practice belly breathing


Bike for Miles

Tuesday, November 19 2019

WOD: 3 rounds, 1.0 mile assault bike/.75 mile - 50 abmat sit ups

Strength: 3x6 Neutral Grip Bench Press

Accessory: 4x6 chest Supported kb face pull, 4x20 Kneeling banded face pull

Recovery: 1x50 standing banded tricep extensions - 1x50 seated rope face pulls


Heavy Deadlifts

Monday, November 18 2019

WOD: 4 rounds, 10 sumo deadlifts 225/155, 10 lateral burpees over bar, 500m row

Strength : work up to a 1 rep max weighted box jump or 3 rep max lunge step

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

Recovery: 1x50 stagged foot good mornings