Saturday, December 7 2019
WOD: 21-15- 9 Hang db Split Snatch snatch 96/65, burpee box jumps 24/20
Strength: 3x5 back squat @ 60% of 1RM
Accessory: 3x30 glute ham bridges w/ hip circle
Recovery: coaches choice
Friday, December 6th 2019
WOD: 4 rounds NFT - 10 barbell shoulder to overhead, 20 banded face pulls, 30 abmat sit ups anchored
Strength: 1 rep floor press w/ :03 hold at the bottom
Accessory: 4x10 “Louie” Push ups, 4x20 MED Ball “Punches” (use new med balls)
Recovery: 2x1:00 FLR - arms extended plank
Thursday, December 5th 2019
WOD: 3 rounds: 21 Wall ball, 15 burpee, 9 Russian swings 70/53
Strength: 5x5 Goblet squat(AHAP) using this tempo 5 seconds down and 3 seconds at bottom and fast up - between sets complete 4x10 Russian Swings(AHAP) or 4x8 double kb russian swings
Recovery: 1x20 cobra push ups
Wednesday, December 4th 2019
We are at that time of the year where it seems like the “sickness” is going to start going around. Read our blog to give you some guidelines about training while you are “sick”. Click here: https://oregoncrossfit.com/blog/sick-feeling-ill
WOD: NFT 5 rounds 1k row/row/bike2k , length of training area bear crawl(down and back), Farmers carry down and back
Strength: 4x:30 Hex Db Holds
Recovery: 1x100 banded good mornings
Tuesday, December 3rd 2019
We are at that time of the year where it seems like the “sickness” is going to start going around. Read our blog to give you some guidelines about training while you are “sick”. Click here: https://oregoncrossfit.com/blog/sick-feeling-ill
WOD: 1k row/ski or 2k C2 bike
Strength: 6x6 Bench press w/ speciality bar use 50-60% of 1RM (football bar, swiss bar, giant camber bar, camber bar, axle/fat bar, bamboo bar)
Accessory: 6x10 lat pull downs banded, 6x10 incline bench face down single arm rows alternating, 6x20 db shrugs
Recovery: 1x50 supermans
Monday, December 2nd 2019
We are at that time of the year where it seems like the “sickness” is going to start going around. Read our blog to give you some guidelines about training while you are “sick”. Click here: https://oregoncrossfit.com/blog/sick-feeling-ill
WOD: “Cindy” 20 min amrap 5 pull ups, 10 push up, 15 air squats
Strength: Work up to a heavy squat. You may use a specialty bar if desired, or use a straight bar and try to set a new record for yourself. If you don't have a record for one of the speciality bars today is the day to do it.
Recovery: 25 cobra push ups
Sunday, December 1st 2019
WOD: 21-15-9 reps for time of: Bench presses Squat cleans ♀ 125-lb. bench, 95-lb. clean ♂ 185-lb. bench, 135-lb. clean
Strength: 5x5 DB Push Press
Accessory: 5xmax effort L-sit hold on pbars or pull up bar
Recovery: coaches choice
Saturday, November 30 2019
Normal schedule today!
WOD: 7 rounds for time of: 10 push ups 20/15 assault bike calories
Strength: 4x6 Turkish Get ups (total)
Recovery: Coaches Choice
Friday, November 29 2019
...No early morning classes
9:30am & 12:00pm GP CLASSES ONLY
...no evening classes
WOD: 50/40 assault bike, 50 db lunge steps 50/35, 500m row, 50 db thrusters
Strength: 3 rep standing strict press
Accessory: 3x20 laying on side thumb down rear delt raises
Recovery: 1x25 face down snow angels
Thursday, November 28 2019
OC has class tomorrow 9:30am & 12:00pm ONLY!
All other morning and evening classes cancelled.
Read our NEW BLOG POST about the c2 Holiday Challenge and the New Year's Eve Marathon Row: https://oregoncrossfit.com/blog/c2-holiday-challenge-new-years-eve-marathon
