Rows n Roll Backs

Friday, August 23 2019

OC is closed at 1pm on Today to set up for the BOTW 2019. OC is also closed Saturday and Sunday. But please come down to Summit High School to check it out!

Check out our blog post to see how you can help out at Oregon CrossFit's Best of the West!

https://oregoncrossfit.com/blog/best-of-the-west-help-2019

WOD: 4 rounds not for time - 12 db rows, 10 db roll back extensions - 8 db tate presses - 6 pull ups(strict)

Strength: 3 rep max split jerk

Accessory: 3x8 KB strict press AHAP(both arms)

Recovery: 1x50 laying on back med ball throw and catches


Wall Ball + Assault Bike

Thursday, August 22 2019

Oregon CrossFit will be closed at 1p.m. on Friday and all day Saturday and Sunday for the Best of the West. The gym will be on normal schedule on Monday. Please come check it out and support your friends! The Best of the West is located at Summit High School.

Check out our blog post to see how you can help out at Oregon CrossFit's Best of the West!

https://oregoncrossfit.com/blog/best-of-the-west-help-2019

WOD: 12 min amrap - 50 wall ball 20/14, 20/14 assault bike cals

Strength: 6x4 Sumo Deadlift @ 75% of 1RM sumo deadlift

Accessory: 100 hollow rocks - 25 kipping swings - 100 super mans

Recovery: 50 walking lunge steps


Heavy Heavy

Wednesday, August 21 2019

Oregon CrossFit will be closed at 1p.m. on Friday and all day Saturday and Sunday for the Best of the West. The gym will be on normal schedule on Monday. Please come check it out and support your friends! The Best of the West is located at Summit High School.

Check out our blog post to see how you can help out at Oregon CrossFit's Best of the West!

https://oregoncrossfit.com/blog/best-of-the-west-help-2019

WOD: 4 rounds 20m prowler sprint(heavy heavy) - 25 box step ups - rest 2:00 between rounds

Strength: 6x6 OH Squat @ 60% of your 1RM

Accessory: n/a

Recovery: 2x1:00 plank


AMRAP w/ Sandbag Carry

Tuesday, August 20 2019

Oregon CrossFit will be closed at 1p.m. on Friday and all day Saturday and Sunday for the Best of the West. The gym will be on normal schedule on Monday. Please come check it out and support your friends! The Best of the West is located at Summit High School.

Check out our blog post to see how you can help out at Oregon CrossFit's Best of the West!

https://oregoncrossfit.com/blog/best-of-the-west-help-2019

WOD: 18 min AMRAP, 200m Sandbag run/carry 80/60, 20 Push up, 10 T2B

Strength: 6x6 wide grip bench press @ 65% of 1RM bench press

Accessory: n/a

Recovery: 1x100 banded tear aparts


1k Row - 50 Burpees

Monday, August 19 2019

WOD: 1k row - 50 burpees to target

Strength: 4x5 Good Mornings

Accessory: 4x10 kb Deadlift

Recovery: 2:00 birddog on each side


75% Press n Pull

Sunday, August 18 2019

WOD: 21-15-9 BW/75% Bench Press and Strict Pull ups

Strength: 4x8 KB Snatch (8 on each hand)

Accessory: n/a

Recovery: coach's choice


10-20-30-40-50

Saturday, August 17 2019

WOD: 10-20-30-40-50 Double under and air squat

Strength: 5x5 Push Jerk @ 65% of 1RM push press

Accessory: 2xLOB Farmers Carry (push on the loading)

Recovery: coach's choice


Deadlift, Hang Clean, Front Squat, Jerk

Friday, August 16 2019

Check out Sarah's new blog post "More is not Better": https://oregoncrossfit.com/blog/more-is-not-better

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

Strength: 3 rep bench press max

Accessory: 3x20 Thumb down laying on side rear delts (keep arm in line with chest), 3x20 banded tricep extensions

Recovery: 3x1:00 plank


Bike to Box

Thursday, August 15 2019

WOD: 4 rounds - 12 cal assault bike - 10 burpee box jumps overs

Strength: 10x2 Box squat @ 75% use same speciality bar as previous two weeks

Accessory: 3x20 front rack kb lunge steps

Recovery: 100 Jump Rope singles


40 Min AMRAP

Wednesday, August 14 2019

Check out Sarah's new blog post "More is not Better": https://oregoncrossfit.com/blog/more-is-not-better

WOD: 40 min AMRAP 800m run, LOB(down and back first blue post to last blue post) sled drag , 20 Hip extensions on GHD, LOB Farmers carry 53/35

Strength: n/a

Accessory: n/a

Recovery: 50 abmat sit ups