Max Assault Bike Calories

Tuesday, February 5 2019

WOD: 3:00 assault bike for max calories, rest 3:00, 2:00 max assault bike cals, rest 2:00, 1:00 min max assault bike cals

Strength: 10x2 Push Press @ 65% of 1RM Push Press

Gymnastic Prep: 3 rounds 10 kipping swings, 5 kipping pull ups, :10 hold on each hand(if possible), 5 strict leg lifts

Recovery: 1x100 seated thumbs up rows


Max Calories and Push Presses

Tuesday, January 29 2019

CrossFit Open Questions and Answers HERE

WOD: 21 min EMOM, Min 1: Max cal row, Min 2: Max DB push press 50/35, Min 3: Max Cal assault bike

Strength: 9x3 Bench Press @ 65% of 1RM Bench Press

Accesory: 2 rounds, 50 banded tear aparts, 50 banded seated rows, 50 upright rows banded

Recovery: 50 cuban presses with light db’s


Descending Reps

Monday, January 21 2019

OC is on a normal schedule for MLK day.

Coming soon a Mobility Course on Wednesday's at 6:30pm - read about it here

WOD: 30-20-10 Alt DB Snatch 50/35, Pull ups, Calories on Assault bike

Strength: Work up to a heavy set of 8 good morning w/ speciality bar

Accessory: 3x12 DB DB Front Squat

Recovery: 2 rounds each leg -20x each movement - dog pees on fire hydrant and donkey kick backs


100 Calories

Thursday, January 10 2019

Heads up Oregon CrossFit, we will be closed Saturday, January 12th so that we are able to host the CrossFit Kettlebell Course. We will post a workout for you to complete at home or enjoy the time off!

WOD: 100 cal assault bike for time

Strength: 8x3 Back squat to a box at parallel @ 80%

Accessory: 4x5 Lateral Lunge steps, 4x20 Russian swings

Recovery: 100 calf raises


Chipper this Tuesday

Tuesday, August 7 2018

WOD: Complete 50 burpees to plate, 40 T2B, 30 KB snatch 70/53, 20 cal assault bike (complete burpees to a 45# plate, Scale T2B with less T2B if possible/knee tucks/V- ups/abmat sit ups, KB snatch is however no mandatory arm switch, assault bike is 20 cals for both boys/girls)

Strength: 12x3 Floor press @ 50-60% of 1RM (each set complete 3 close grip, re rack, 3 medium grip, re rack, wide grip, rack - then partner goes - try to rest 1:00-2:00 between sets - each person will perform 4 rotations of the previous)

Accessory: 3x12 Cuban Presses with db’s

Recovery: 1:00 handstand hold or if no hold 1:00 banded standing overhead hold


Tabatas x3

Tuesday, July 24

Annie M. knocking out push ups

WOD: 3 tabata cycles: strict pull ups, push ups, bike for calories(complete all 8 rounds of one movement before moving on)

Strength: 6x6 wide grip bench press @ 60% of 1RM bench press

Accessory: 3x10 each arm thumb out db rows - 3x 20 laying on side thumb down rear delt raises

Recovery: 2x50 banded face pulls


1 min rounds

Thursday, June 7

WOD: 3 rounds: 1 Min at each station, Bike, D/U, Burpee, row (1 minute between rounds - total run time is 18 minutes)

Strength: 10x2 conventional deadlift off pins @ below knee @ 70%

Accessory: 3x20 Goblet squat (AHAP)

Recovery: 1x1:00 min banded good mornings