10am - Memorial Day MURPH

HERO WOD: For time: 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. - - - Post time to Results

Recovery: OC Friends & Family BBQ + Potluck to follow!

Murph: Murph


Monday, May 21

WOD: “Fran” 21-15-9 Thruster 95/65 and Pull ups (10 min time cap - scale to get done in 10 minutes or less - use ring rows for pull ups)

Strength: Good morning 8 rep max (use either a speciality bar or a regular bar)

Accessory: 2x50 Russian Swings

Recovery: 50 lunge steps un weighted

Fran: Fran


Friday, May 18

WOD: “JT” HSPU, Ring Dip, Push Up 21-15-9 (20 min time cap - if you have completed kipping complete strict or vice versa) http://www.crossfit.com/mt-archive2/000838.html

Strength: Seated press from pins at nose height - 1RM

Accessory: No time

Recovery: 2x25 - banded face pulls and banded tricep extensions


Squats & Jerks

Thursday, May 17

WOD: 3 rounds - 12 front squats 115/85, 10 push jerks 115/85 (from ground)

Strength: OH Squat 5x5 @ 75%

Gymnastic Prep: Complete 100 Hollow rocks with 2.5 pound plate overhead - every 25 reps pause for :10

Recovery: With hip circle, monster walk length of training area

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

Not for time this Wednesday

Wednesday, May 2nd

WOD: 5 rounds, NFT, 20 split jumps, LOB Bear Crawl 20 Calories on the bike (this can be completed with a weight vest if you want to make it harder)

Strength: 3 rounds not for time (NFT) 10 Scottish Get ups , 20 rows each arm, 30 abmat sit ups To perform the Scottish Get Up, start on your knees with a pair of dumbbells overhead in lockout. Maintaining lockout, get to your feet, one foot at a time. Return to kneeling and this is one rep.

Recovery: 1k row row nose breathing only