- 23 AUG 2019
- Results
- Daily WOD
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
- 22 AUG 2019
- Results
- Daily WOD
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
- 21 AUG 2019
- Results
- Daily WOD
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
- 20 AUG 2019
- Results
- Daily WOD
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
- 19 AUG 2019
- Results
- Daily WOD
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
- 18 AUG 2019
- Results
- Daily WOD
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
- 17 AUG 2019
- Results
- Daily WOD
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
- 16 AUG 2019
- Results
- Daily WOD
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
- 15 AUG 2019
- Results
- Daily WOD
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
- 14 AUG 2019
- Results
- Daily WOD
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