Longer Wednesday

Wednesday, June 13

Latest blog post regarding training sprinting athletes

WOD: 30 min amrap, 500m row/ski/1000m bike(concept 2 bike) , 5 p bar shoot thrus(dip + Push up, scaled no dip or push up) 7 back squats 185/135

Gymnastic Prep: 3 rounds NFT 10 pistols( scale accordingly) , 3 forward rolls (use mats), 10 kipping swings

Recovery: 50 lateral lunges each leg

4 minute windows

Thursday, December 28

WOD: In a 4 minute window perform 30 KB Snatches 35/26 in the remaining time complete max cal assault bike, rest 4 minutes, in a 4 min window perform 30 kb snatches 35/26, in the remaining time perform max cal row

Strength: Perform 4 back squats and 2 box jumps EMOM for 10 minutes(Think 50-60% of your 1 rep max as it will be 40 squats and 20 box jumps in a 10 minute window, if no jumps, step up x4 on each leg)

Recovery: Foam Roll


Sunday, September 3

On Monday, September 4th OC will be open from 7am - 12(noon). A workout will be programmed and your welcome anytime during those hours to come in and train.

WOD: Every other minute for 30 minute 2 Power cleans and + 2 Push Jerks. If loading isn’t going to increase - add bike/ski/row/box jump/d/u during the other minute to increase heart rate

Strength : 6,5,4,3,2,1 Back squats at 70%

Recovery: Coaches Choice

4 rounds, 1min all out, several minutes to recover

Thursday, March 10th

WOD: 4 rounds, 1 min max effort row/bike/ski or run, 400m jog, rest 2 minutes. (if adverse weather do 1 min max effort on one implement and go to the other for the active rest portion) Record total calories and what you used

Strength: 10x2 Back squat @ 75%

Skill: 3x3 Power Snatch @ 80% of 1 rep max power snatch

Recovery: 1x100 abmat sit ups

technique work

Wednesday, February 17

Open meeting on Sunday, Feb 21 at 11:30am. I expect it to take an hour or less. Please plan on attending if you are planning on signing up for the open, competing in the open, or judging during the open.

WOD: 6 rounds, 6 power cleans, 6 front squats, 6 push press, 6 back squats (untimed, load up to you, 1 round is without setting the bar down, complex work)

Strength: 4 rounds, 10(5 each arm) single arm ring rows, 10 broad jumps, 10 V- ups

Recovery: Foam Roll

1k Row, box jumps, 500m row, box jumps

Thursday, January 7

Congratulations to the Winners of the Holiday Lean up Challenge: David Metcalf is the overall winner and will receive a FREE month of training at Oregon CrossFit. The runner up was Bre Bass, and the Midpoint winner was Makeila Lundy. Nice job to everyone who participated in the challenge.

WOD: 1k Row, 20 box jumps 24/20, 500m row, 20 box jumps for time

Strength: 12x2 Backsquat @ 65% of 1RM Backsquat

Accessory: 3x10 DB Thrusters(record heaviest set)

Recovery: 1x100 Banded Good mornings