Short and not so sweat

Monday, June 25

WOD: 1k row for time (complete sprint start warm up, complete 1x250m warm up, rest 3-4 minutes and then complete time trial - if you have completed recently complete 1k ski for time or 2k concept 2 bike for time Strength: 5 rep max back squat Accessory: 3x10 each leg lateral lunge - cossack squat Recovery: 1:00 superman hold

Strength: 5 rep max back squat

Accessory: 3x10 each leg lateral lunge - cossack squat

Recovery: 1:00 superman hold

1k ski : 1k ski use the Concept2 Ski erg and complete a 1k for time. Program the monitor before starting

1k Row: 1k Rowuse the Concept2 erg and complete a 1k for time. Program the monitor before starting


For time 10-25 1k, 25-10

WOD: For time :10 muscle-ups, 25 thrusters 50/35, 1,000-meter row, 25 thrusters 10 muscle-ups (Scale M/U, by completing 20 pull ups, 20 dips if you are proficient at both but don’t have m/u on the first round, on the 2nd round complete 15 pull up and 15 ring dips).

Strength : Push Press 5 Rep Max

Accessory: 3x12 tate presses

Recovery: 1x100 straight arm lat pull downs


10x10

Wednesday, February 14

WOD: 10 sets of 10 deadlifts ( pick a weight with the plan of doing all of the reps at that weight -try to rest 2-3 minutes between sets, these can be done either sumo or conventional)

Gymnastic Prep: 4 rounds, 25 hollow rocks, down and back(middle floor bear crawl)

Recovery: 1k row (work on only nose breathing)


Power snatches and lots of work

Sunday, December 24

WOD: Every minute on the minute for 10 minutes perform 3 power snatches (increase weight as you go)

Strength: Perform 5x5 Db Floor press, and 5x5 KB Front squat (perform heavy but good quality of movement)

Accessory: 40 box jumps or weighted step ups

Recovery: 1k Row


20 min every minute on the minute

Wednesday, December 20

WOD: 20 min EMOM complete 3 reps Power clean + Thruster (weight can increase or you can stay consistent weight the entire time - record heaviest weight completed for at least 1 round

Strength: 20 wall walks, 50 kipping swings, 20 shoot thrus, 3:00 total time in L-Sit or knee tuck (10 min time cap)

Recovery: 1k row


Chipper-ish Wednesday

Wednesday, December 6

The latest OC blog is here: https://oregoncrossfit.com/blog/changing-physique-...

WOD: 1k row, 50 anchored feet sit ups, 40 db bent over rows 50/35 , 30 T2B, 20 Deadlifts 185/135 1k row

Gymnastic Prep: 3 rounds, 20 hollow rocks, 20 supermans, 20 v- ups, 1:00 hollow hold.

Accessory: 2x1:00 min pull up bar holds(break up as needed)

Recovery: 50 banded tear aparts