Deadlifts and Burpees

Thursday, August 2 2018

WOD: 5 rounds for time of: 5 deadlifts 275/185 lb and 10 burpees(lateral bar burpees - take off from two feet and land on two feet)

Strength: 6x6 Front squat @ 60% of 1RM Front squat

Accessory: 2xLOB Farmers Carry (push on the loading)

Recovery: 100 banded good mornings with butt against the wall(push belly out entire time and work spinal control in flexion and extension)


Gymnastic Prep

Wednesday, July 11

Gymnastic Prep : WOD: 4 Rounds NOT For Time 25 Strict Ab-Mat Sit-Ups (arms crossed over chest) 25 Pausing Hip Extensions(pause at top) 25 Flutter Kicks(try to flatten back out on ground and point toes - count each leg) 25 Banded Good Mornings :25 L-Sit on Parallettes(scale with knee tucks) Can be completed in any order to accommodate classes

Accessory: 2x10 on each arm turkish get ups (20 reps each arm)

Recovery: 100 hip circle glute bridges


Powers and bar work

Thursday, May 31

If you haven't yet signed up(to compete or to judge/volunteer) for the Best of the West Event August 24 and 25th we would love to have you participate in some way. The Best of the West event is our biggest event of the year with over hundred people each year participating from Oregon CrossFit in some form or fashion. We always appreciate the support of everyone in our local community. The opportunity to host an event that brings in several hundred people from around the northwest each year is awesome and we couldn't do it without everyone here at OC. For those of you new to OC - this will be our 16th event. We always strive to do things better than the year before and continue progressing. Links are below to get involved.

To compete

To volunteer/judge

WOD: 12-9-6 Power snatch 135/95, Bar M/U (if no bar muscle up go to c2b pull up, if no c2b then do pull up, if no pull up then do banded pulls strict )

Strength: Every minute on the minute for 8 minute - perform 2 snatches @ 70-80% (no misses)

Accessory: 3 rounds not for time: 10 kipping swings - 20 banded tear aparts - 30 banded good mornings

Recovery: roll out the bottoms of your feet


Last day of April

Monday, April 30

For those interested in support Lo in here Regionals trip you may go HERE Fundraiser ends tomorrow!

WOD: 42 Med ball cleans 20/14, 21 burpee, 30 med ball cleans, 15 burpees, 18 med ball cleans, 9 burpees (new standard on burpees)

Strength: 1 Rep Front squat max

Accessory: 3x20 on each side dog pees on a fire hydrant

Recovery: 1x100 banded good mornings


"Karen with a twist"

Thursday, April 26

Brief explanation on the box squat: squat to a box that is slightly below parallel or to parallel - ensure when you squat to the box that your knees are "behind" your ankles or that you have an obtuse shin angle. A box squat is to develop hamstrings, glutes, and take some of the demand off the knees. When you stand try to not let your knees shoot forward but instead "hamstring curl" off the box. If you think about your hamstrings and your biceps we want to emphasis curling off the box like we would do a bicep curl.

WOD: “Karen with a twist” 150 wall ball every minute on the minute including the first minute 4 burpees

Strength: Box Squat 5x5 @ 70% of 1RM back squat

Accessory: 2x5 on each leg lateral lunges

Recovery: 1x100 banded good mornings


box squats and a sprint

Thursday, April 19

The idea of the workout is to sprint hold a high pace throughout each movement. You should be able to complete the push ups rapidly(but correctly chest to deck and full extension at the top maintaining a rigid body position), clean and jerks in just a few sets, and go all out on the box jump overs. Scale as necessary like everything else we do. Common scales: Push ups = shorten range of motion, clean and jerk =lighten the load or depending on ability - use sandbags(either round ones or ones with handles) use dumbbells, use kettlebells. The point is its all scalable. Talk to a coach mention to them your limitations - thoughts/concerns and then get after it!

WOD: Row 500m, 20/15 push ups, 15 clean and jerks 185/135, 30 box jump overs

Strength1: 5x5 Box Squat(back) to at or slightly above parallel 65% of 1RM squat (use 12" box with mats or plates, benches if your tall)

Accessory: 3x12 walking lunge steps(AHAP, either barbell , db, kb, sandbag, weight vest, just go heavy - 6 lunges each leg)

Recovery: 1x100 banded good mornings


12 min amrap, assault bike, C2B, Front squats

Monday, March 26

Reminder submit your scores for 18.5. Once you are do your 2018 CrossFit Open is complete!

WOD: 12 minute AMRAP 20 cal assault bike, 15 C2B, 10 Front squats 135/95 (from the ground ground)

Strength: 5 rep max backsquat

Accessory: 3x30 feet elevated glute ham bridges using hip circle 3x100 jump rope singles with hip circle on

Recovery: 1x100 banded good mornings

5 rep backsquat: 5 rep backsquatusing a straight bar


Rack pulls - db snatch and wall ball

Monday, March 19

WOD: 2 rounds for time: 50 Alternating Db snatches 50/35, 25 Wall balls

Strength: Conventional Deadlift off pins just below knee, work up to heavy single

Accessory: 4 rounds, 10 box jumps, 5 bulgarian split squats each leg, 25 glute ham bridges

Recovery: 1x100 banded good mornings