Sprint and then hold

Tuesday, June 12

WOD: Every 5 minute for 20 minute - complete 40/30 Assault bike calorie - :10 hang chin over bar (no pull up required just use a box to get over the bar and support yourself and hang)

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

Accessory: 3x15 Bench supported - bent over rows thumb out

Recovery: 1x 25 scap push ups


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


Swings to end the Year

Sunday, December 31

WOD: Every minute on the minute until 200 Russian Swings completed - 3 burpee box jumps 24/20, remainder of time as many russian swings as possible 70/53.

Strength: Work up to heavy set of 5 db bent over rows (doesn’t have to be strict form both arms at the same time. Complete at least 50 reps

Accessory: 3xLOB Farmer carry and 3x30 head down shrugs


3 rounds, pull ups, box jumps, burpees

Tuesday, May 10

For those who have been asking for details, on Memorial Day, May 27th we will get together to do the workout Murph. The workout is open to anyone with CrossFit experience(if not a lot of experience plan to do in pairs or a small group). To see the facebook event page go here: https://www.facebook.com/events/1769330253296597/ We will start at 11am and then BBQ afterwards. Friends/Family are welcome. Questions post to comments.

WOD: 3 rounds, 20 pull ups, 20 box jumps 24/20, 20 burpees

Strength: 10x1 strict Press@ 70% of 1RM strict Press

Accessory: 3x10 bent over barbell rows

Recovery: 1x100 banded face pulls ​


T2B, Deadlifts, and ground to overhead

Tuesday, January 12

I know a lot of you have asked about volunteering or judging at the Best of the West Winter event this weekend. You may sign up to judge/volunteer here: https://oregoncrossfit.com/events/oregon-crossfit-...

WOD: 9 min amrap, 15 T2B, 10 deadlifts 115/75, 10 ground to overhead 115/75

Strength: 9x3 Bench Press @ 60% of 1RM of 1RM Bench Press

Strength: 4x25 bent over rows with db's or kb's

Recovery: Foam Roll