short runs, gymnastic work

Tuesday, June 28

Check out the latest recipe from Jules: https://oregoncrossfit.com/blog/beet-salad

WOD: 10 rounds, 1 250m run, 1-5 bar m/u, (no bar m/u complete c2b pull ups, do 5 bar m/u x2, 4 bar m/u, 3 bar m/ux2 etc)

Strength: 10x2 Push Press@ 75% of 1RM Push Press

Accessory: 3x30 bent over rear delt flies

Recovery: banded overhead hula hoop girl stretches


Open Workout 16.3

Friday, March 10th

We will have Heats at 4:50, 5:15, 5:50 and 6:15. Please sign yourself up using the comments.

WOD: ‚ÄčComplete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb.

Strength: After workout: 3x20 db rollback extensions 3x15 KB Skull crushers 3x50 flutter kicks

Open 16.3 : Open 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.