"Field Day"

Monday, January 28 2019

WOD: ”Field Day” 3 attempts at max standing broad jump, 1 minute max effort burpee, 2 min max effort air squats, 2 minute max effort push ups, 3 attempts of back against wall max distance med-ball throw Men use 30 women use 20

Strength: Deadlift - Conventional Deadlift from 1” risers(use 10# plates(if you haven’t got a traditional DL max then get one now and don’t use the risers)

Recovery: 50 feet on wall w/ hip circle glute ham bridges

1 minute max burpees : 1 minute max burpees max burpees in one minute

2 min max air squat : 2 min max air squat two minutes of air squats, hip crease below parallel


"Nasty Girls"

Friday, June 8

WOD: “Nasty Girls” 3 Rounds, 50 Air Squats, 7 Muscle Ups(scale with 4 dips and 4 kipping or butterfly pull ups) 10 hang power cleans 135/95 (20 min time cap)

Strength: 5 rep max bench press with db or kb

Accessory: work on M/U transition - fundamentals/requirements for muscle ups

Recovery: 1x100 banded tricep extensions​

Nasty Girls: Nasty Girls


Angie

Tuesday, January 2

OC is back to a normal schedule.

WOD: For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats 33 minute cap: Scaling This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes. Intermediate Option For time: 60 pull-ups 60 push-ups 100 sit-ups 100 squats Scaling This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes. Scaling This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes. Intermediate Option For time: 60 pull-ups 60 push-ups 100 sit-ups 100 squats Beginer Option: Beginner Option For time: 50 ring rows 50 push-ups lowering yourself down to ground and using knees to get go back to plank 50 sit-ups 50 squats

Strength : 5x10 db push press

Recovery: 2x1:00 min plank

Angie: AngieFor time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats


20 min amrap - 5, 25, 50

Saturday, December 2

2nd to last day for theOC store

Blog post from last week: HERE Do you have a success story that you would be willing to let OC write about? Please email us info@oregoncrossfit.com

WOD: 20 min amrap, 5 deadlift 315/185, 25 Air squats, 50 double unders or 100 singles.

Strength: 4x8 on each arm - KB Snatch + 4 OH Walking lunge steps (complete 8 KB snatch and then take 4 lunges, switch arms and repeat that is one round. Complete 4)

Recovery: Coaches Choice


Benchmark Monday

Monday, November 27

Here is the Oregon CrossFit store that is now open:STORE Anything you order will be shipped to Oregon CrossFit. If you want it shipped to another location just email me sean@oregoncrossfit.com and we can make arrangements(probably $5 to cover shipping). The store is open from now until until December 4th.

WOD: Cindy” 20 min amrap 5 pull ups, 10 push up, 15 air squats

Strength: work up to a heavy double overhead squat

Recovery: 1x50 wide stance banded good mornings

Cindy: Cindy20 Min AMRAP, 5 Pull ups, 10 push ups, 15 air squats.