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


Assault

Tuesday, May 22

If you are interested in competing at the Best of the West Summer Event 2018 please email me Sean@oregoncrossfit.com - if you have already emailed me I will respond so please don't email me again : ) . If you have questions about competing or would like to volunteer to judge/set up/tear down etc please either post to comments or email.

We will be hosting a mock weightlifting meet(Snatch, Clean and Jerk) Sunday, June 3 if you would like to compete sign up is at the front desk. If you volunteer for the one session and compete in the other it is FREE! You do not have to wear a singlet - just come in ready to have fun and lift some weights. Questions post to comments or email.

WOD: 3 rounds - 20/15 assault bike - 20 single arm kb rack to overhead 53/35 - 20/15 burpee (press, push press, push jerk any is okay for the kb to overhead)

Strength: 9x3 Floor Press @ 80% of 1RM floor press (should be fast still- so you may do all three of your weakest grip sets first, or drop the weight if 80% is too challenging for the day)

Accessory: 2x50 db bent over rows

Recovery: 1:00 hollow hold


NFT

Wednesday, May 16

WOD: NOT FOR TIME - 5xLOB sled drags walking heal to toe, 3x25m prowler sprint, 2k row

Strength: 3 rounds not for time: 10 scottish get ups, 25 banded upright rows, 1:00 plank

Accessory: N/A

Recovery: 5:00 minute Assault Bike, nose breathing only


3 x 25 + 30

Monday, May 7

Please note there are no scheduled Bend Barbell classes for the near future - with the coaching staff changing - we need to re organize and get a time that works for both the staff and the participants. The programming will still be posted on the Barbell Board. We are exploring some other - if you have suggestions please email us info@oregoncrossfit.com

WOD: 3 rounds - 25/20 assault bike - 30 Goblet squats 50/35

Strength: Anderson back squat - 1RM (if you know where you miss your backsquat set the pins there, if you don’t know guess where most people have issues. You can do this with a straight bar or a speciality bar)

Accessory: 2x8 bulgarian split squat on each leg

Recovery: 2 rounds - 50 hip circle glute ham bridge + :30 hold at the top