3 of 20 and 20

Monday, June 11

Part of the 7am Sports performance crew working

WOD: 3 rounds, 20 burpee box jumps 24/20, 20 Front rack lunges in place 95/65

Strength: OH Squat - 1RM

Accessory: complete 40 box jumps( if no jumps work on weihgted step ups to a 20" or smaller box)

Recovery: 100 calf raises holding onto power rack -( if more work is desired stand on power rack and let heels drop to floor)

Overhead Squat: Overhead Squat


Conditioning Test

Monday, February 13

Nike Testing: Men needed size medium and large: https://oregoncrossfit.com/blog/nike-testing-at-or...

Please bring an alternate pair of shoes to wear while training, we try to keep the gym floor as clean as possible and it significantly helps us if people are changing shoes before stepping onto the black mats.

WOD: 20 MIN EMOM 6 American Swings 70/53 , 6 burpee box jumps 30/24 (if you miss a round, turn the workout into an AMRAP and complete as many rounds as possible)

Strength: Backsquat 2 RM with specialty bar

Recovery: Foam Roll


Team work - Pair work out

Saturday, December 31

Reminder: Tonight between 6-8pm OC will have a little get together. We will be serving breakfast and hanging out. All friends/family are welcome to attend.

LAST WORKOUT in 2016 don't skip it. Start 2017 strong by ending 2016 on a positive note!

Check out the newest blog post: https://www.oregoncrossfit.com/blog/new-year-s-res...

WOD: 40 Min AMRAP in pairs: Complete 200 calories bike, 50 pulls ups or ring rows, 100 burpee box jumps 24/20, 50 T2B, 200 calorie row (only one person works at a time) ​