OC will be back on normal schedule - come in and train

Thursday, February 28 2019

OC will be back on normal schedule.

Hear What Olivia Armstrong Has to Say About OC's Sports Performance Class

WOD: 21-15-9 DL 225/155 and assault bike calories

Strength: 5x5 back squat @ 65-70% of 1RM Back squat

Accessory: 2x25 face down hamstring curls, 2x25 groiners

Recovery: 100 banded good mornings


Back squat 3 RM

Monday, February 4 2019

WOD: 21-15-9 reps for time of:DB Box Step ups 50/35 , Power Cleans 135/95 =

Strength: Back squat 3 RM - or use a speciality bar and get a 1 rep max on one of them if you don’t have a number for the bar

Accessory: 3 rounds - 30 glute ham bridges wearing hip circle with feet elevated, 1:00 min static hold on last glute ham bridge, 1:00 min penguin walk with hip circle

Recovery: 1x 100 wide stance banded good mornings


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


Mainsite - 30's

Monday, February 5

WOD: For time: 30 OH walking lunge steps, 30 Knees to Elbows, 30 abmat sit ups, 30 cal row, 30 sit ups, 30 K2E, 30 OH walking lunge steps. Men use 45# plate, women use 35# plate Workout Courtesy of CrossFit.com

Strength: Back squat 5 RM - or use a speciality bar and get a 1 rep max on one of them if you don’t have a number for the bar

Accessory: 3 rounds - 30 glute ham bridges wearing hip circle with feet elevated, 1:00 min static hold on last glute ham bridge, 1:00 min penguin walk with hip circle

Recovery: 1x 100 wide stance banded good mornings​

5 rep backsquat: 5 rep backsquatusing a straight bar