Benchmark this Saturday

Saturday, October 27 2018

WOD: “Karen” 150 wall balls for time 20/14(15 min time cap)

Strength: 3 rounds: 10(total) Turkish Get ups L/R, 10 Russian Swings (heavy), 10 KB snatches L/R - not for time - work on quality of movement

Recovery: Coaches Choice

Karen: Karen

Barbell Rows

Friday, October 26 2018

WOD: 100 barbell rows 95/65, every time your set the bar down complete 4 burpees over bar

Strength: Work up to a heavy single bench press from pins - try to choose a pin where its your sticking spot in your bench press

Accessory: 3x:1:00 HEX db holds, 3x10 standing supinated barbell french presses 3x20 laying on back med ball throws into the air

Recovery: 1x100 banded tear aparts (band should be hitting you in the top ab)

7x 10 and 5

Thursday, October 25 2018

WOD: 7 rounds, 10 deadlifts 115/75, 5 strict ring dips(scale with dips on boxes, matador,p-bars, etc)(think more for quality of work instead of speed)

Strength: 8x3 Ultra Wide Sumo Deadlift @75% of 1RM Sumo Deadlift

Accessory: 2x10 on each leg - weighted lateral step ups

Recovery: 1x100 banded good mornings (try to complete as one set)

Gymnastic and straight up conditioning

Wednesday, October 24 2018

Gymnastic Prep: 6 rounds untimed - :20 hollow hold from bar or rings, 20 walking lunge steps , 15 Dragonflies

WOD: 20 rounds of :10 on assault bike - :50 active pedal

Recovery: 2:00 min each position of bird dog

5x - 3 minute rounds

Tuesday, October 23 2018

WOD: 5x 3-minute rounds of: 20 push presses 135/95 Max-rep weighted pull-ups Rest 2 minutes between rounds. Each round, decrease weight on the pull-up. 50-40-30-20-10-lb. weighted pull-ups 25-20-15-10-5-lb. weighted pull-ups Workout courtesy of

Strength: 5 rep bench press max

Recovery: 50 ball throws laying on your back

Longer for a Monday - But Never miss a Monday

Monday, August 13 2018

How to use the OC Blog

WOD: 1 mile run, 25 burpees, 800m run, 25 burpees, 400m run, 25 burpees. Rowing version ( 2k row, 1k row, 500m row (yes I know they aren’t quite equal) Scaled Running version: 1200m run, 600m run, 400m run (30 minute time cap)

Strength: 1 rep max zercher squat (use axle bar, sweatshirt or glute ham bridge or knee sleeves on arms so that it isn’t painful on elbow skin)

Recovery: 1x100 calf raises

Zercher Squat: Zercher Squat

NFT and Some gymnastic Prep

Wednesday,August 8 2018

In case you missed it : Why you should be writing your Pr's on the monthly board

Contest time: Write Oregon CrossFit a review on a social media site and get entered to win some free apparel. - Write a google, facebook, yelp, or any other site review, send me a copy of the review ( - write "review" in the subject title) every review gets an entry into a drawing for some FREE swag. You get an entry for each review - winners will be announced next Wednesday.

WOD: Complete 6 rounds not for time; 5 db deadlifts, 4 db hang cleans, 3 db Front squats, 2 db Jerk

Gymnastic Prep: Complete 3 rounds not for time; 5 strict pull ups, 20 Tuck Crunches, 10 Kipping swings, 5 dips (if pull ups are easy go weighted or increase difficulty by doing strict c2b, tuck crunches on the ground, kipping swings focus should be open and closing shoulder girdle as well as keeping legs long and tight, dips can be done on rings/matador/boxes/pbars/push ups)

Recovery: 2k row nose only breathing

Chipper this Tuesday

Tuesday, August 7 2018

WOD: Complete 50 burpees to plate, 40 T2B, 30 KB snatch 70/53, 20 cal assault bike (complete burpees to a 45# plate, Scale T2B with less T2B if possible/knee tucks/V- ups/abmat sit ups, KB snatch is however no mandatory arm switch, assault bike is 20 cals for both boys/girls)

Strength: 12x3 Floor press @ 50-60% of 1RM (each set complete 3 close grip, re rack, 3 medium grip, re rack, wide grip, rack - then partner goes - try to rest 1:00-2:00 between sets - each person will perform 4 rotations of the previous)

Accessory: 3x12 Cuban Presses with db’s

Recovery: 1:00 handstand hold or if no hold 1:00 banded standing overhead hold