21-15-9

Sunday, January 20 2019

WOD: 21-15-9 KB Snatch (each arm 21 reps) - Power cleans 135/95, Jumping lunges(each leg)

Strength: 4x2 Sumo Deadlift with a pause at the knee 75% of 1RM Sumo Deadlift

Accessory: 3 rounds - 25 glute ham bridges with hip circle, 25 side steps with hip circle on, 25 forward and backward steps with hip circle on

Recovery: coaches choice


"Angie"

Saturday, January 19 2019

WOD: “Angie” 100 pull up 100 push up 100 sit ups 100 air squats

Accessory: After workout - 1 round of the following - 50 banded good mornings, 50 banded tear aparts, 50 laying on side rear delt raises on each arm

Recovery: coaches choice

Angie: AngieFor time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats


3 Rep Max Strict Press

Friday, January 18 2019

WOD: 4 rounds NFT: ME Handstand push ups (strict or kipping), Ring dips or p-bar dips or matador dips, :30 kipping swing, :30 plank

Strength: Work up to a 3 rep max strict press

Accessory: 4 rounds - 20 straight arm lat pull downs

Recovery: 1x100 db roll back extensions - use light weight and try to get them done in a row


Every 4 Minutes for 20 Minutes

Thursday, January 17 2019

WOD: Every 4 minute for 20 minute, 10 db power cleans 50/35, 10 box jump overs 24/20, 10 T2B rest

Strength: 6x3 Back squat to a box at parallel @ 85%

Accessory: 2x20 weighted front rack lunge steps

Recovery: 1x50 banded good mornings


Max Effort Strict Pull-Ups

Wednesday, January 16 2019

WOD: 6 rounds NFT - Max effort strict pull ups- double front rack kb walks in middle training area - Crab walk forward on even rounds - crab walk backwards on odd rounds

Strength: 4x10 Scottish Get ups, 4x10 strict leg lifts

Recovery: 1k row nose only breathing


"Grace"

Tuesday, January 15 2019

WOD: “Grace” 30 Clean and jerks for time 135/95

Strenth: 10x2 Push Press @ 75% of 1RM Push press

Accessory: 2x50 banded tear aparts, 2x50 banded face pulls

Recovery: 1:00 each plank position - elbows, arms extended and each side

Grace: Grace30 clean and jerks 135/95 is the prescribed loading - Complete for Time


Carries and Waiters Walk

Sunday, January 13 2019

WOD: WOD: 4 rounds NFT 10 box jumps - 20 Russian swings (heavy) - LOB odd object carry - LOB waiters walk Strength: 5x3 deadlift @ 70% pause three seconds at knee on each lift (you may pull either conventional or sumo) Accessory: 1x100 feet on wall with hip cirlce on glute ham bridges Recovery:coaches choice

Strength: 5x3 deadlift @ 70% pause three seconds at knee on each lift (you may pull either conventional or sumo)

Accessory: 1x100 feet on wall with hip cirlce on glute ham bridges

Recovery: coaches choice


Saturday, January 12 2019 - OC IS CLOSED

Saturday, January 12 2019

OC is closed to host the CrossFit Kettlebell Course!

Here is an at home workout for you to complete!

WOD: Tabata push-ups Rest 1 minute Tabata single-leg squats or air squats Rest 1 minute Tabata tuck crunches Rest 1 minute Tabata jumping lunges The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.


1RM Push Press

Friday, January 11 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: EMOM for 10 minutes, 7 DB Deadlifts, 7 DB Hang Power cleans, 7 DB Push Press

Strength : Work up to a 1RM push press

Accessory: 3x12 Db roll back, 3x 12 DB Tate presses

Recovery: 1x100 banded tricep extensions