5 Rounds

Wednesday, January 8th 2020

WOD: 5 rounds - bear crawl middle training area down and back, 20 weighted step ups 20/10 on a 20” box, :15 second hang from rings overhead

Strength : 3x5 each arm turkish get ups(15 total on each arm)

Accessory: 50 hanging leg lifts

Recovery: 2:00 each side bird-dog


30 Minute Cruise

Tuesday, January 7th 2020

WOD: EMOM on the minute for 30 minutes, 2 ground to overhead. Men start at 115, women start at 75…You may snatch, or clean and jerk. Loading is up to as you proceed.

Strength : 4x8 Bent over barbell rows, 4x10 push ups

Recovery: 1x50 seated one band loop in each hand rows


50-40-30-20-10

Monday, January 6th 2020

*Reminder - OC will be closed to host the CrossFit Level 1 Seminar on Saturday, January 11th and Sunday, January 12th. OC will be back to a normal schedule on Monday, January 13th.

WOD: 50-40-30-20-10 Lunges 70/53(single kb in front rack) and ½ burpees, 25,20,15,10,5

Strength: work up to a 3 rep box step up on a 12” box (use db/kb, barbell, safety squat bar, etc)

Accessory: 2x25 Groiners

Recovery: 50 calf raises standing on power rack


NFT

Sunday, January 5th 2020

WOD: 5 rounds NOT FOR TIME : 6 hang power clean, 5 front squats, 4 push jerks. (loading is up to the each person) - can be done as complex or done as every 3 minutes to increase difficulty

Strength : 3x12 seated z press(use db or kb)- 3x 12 seated arnold presses, 3x30 Seated med- ball twists

Recovery: Coaches Choice


Time To Be Strict

Saturday, January 4th 2020

WOD: 5 rounds for time of:15 strict handstand push-ups, 15 strict ring dips, 1,000-m row

Recovery: Coaches Choice


200 Is The Magic Number

Friday, January 3rd 2020

WOD: 200 double unders then 21-15-9 T2B and alternating DB Snatch 50/35 (record total time)

Strength: 10 Rep db floor press max

Accessory: 4x10 db roll back extensions

Recovery: 1x50 banded tear aparts from pull up bar (choke band on pull up bar and then “tear band apart” as it is suspended above from pull up bar)


First Workout 2020!

Thursday, January 2nd 2020

WOD: Complete as many rounds as possible in 15 minutes of: 250m Row LOTA farmers carry(down and back), 20 dumbbell front squats 50/35

Strength: 8x3 box squat to a box at parallel @ 75%

Accessory: 4x15 Heavy Russian Swings

Recovery: 50 open chain abductions (lay on your back with hip circle and feet in the air)


OC Closed

Wednesday, January 1st 2020


MARATHON ROW

Tuesday, December 31st 2019

Oregon CrossFit will only be open from 9:30am - noon for the New Year's Eve group marathon row. Groups of around 4 and groups can use the truform, ski, bike, or rower! Please join us and end the year strong and with a PR!


100 Lunges

Monday, December 30th 2019

WOD: 100 Double KB Front Rack walking lunges 53/35

Strength: Work up to 1RM sumo deadlift from plates at knee height (if completed recently) use conventional stance

Accessory: 3xLOB Farmer carry and 3x30 face down hamstring curls

Recovery: 2x1:00 hollow hold