5-10-15 crossfit.com workout

WOD: Friday, July 20 WOD: Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 wall-ball shots 15 kettlebell swings Men: 20-lb. ball, 1.5-pood kettlebell Women: 14-lb. ball, 1-pood kettlebell Workout courtesy of CrossFit.com

Gymnastic Prep: 2 rounds 20 scap push up, 20 (10 each hand) wrist bridges, 20 kipping swings

Recovery: 2x20 banded straight arm lat pull downs


Go once and then come back to it

Monday, April 23

WOD: 30 KB snatches 70/53, 20 C2B pull ups, 30 box jumps 24/20, 40 wall ball 20/14, 30 box jump overs 20 C2B pull ups, 30 kb snatches 70/53

Strength: Work up to a heavy speciality bar squat

Accessory: Practice kb snatches between squats

Recovery: 1x50 Glute ham bridges with hip circle


1 to 10, and always 10

Friday, December 1

Last day for the OC store is DEC 4: HERE

Latest blog post: HERE

WOD: Starting with 1 C2B go up to 10 C2B - between every set(1,2,3, etc) complete 10 American swings 70/53 - scaled version of workout could include russian swings if needed and regular pull ups or ring rows or strict banded pull ups.

Strength: Work up to heaviest weighted pull up or chin up or both (scaled version work ring rows here if you want to use a band during the wod or vice versa)

Accessory: Complete 3xME P-bar or ring push ups - scaled version complete max effort push up or box push ups

Recovery: 1x100 seated face pulls

Weighted Chin Up : Weighted Chin Up Palms facing you, weighted chin up

Weighted Pull up: Weighted Pull upPalms facing away, max pull up


16.1

Friday, February 25

We will be hosting the Open workouts in each class. The heats for the workout will be 4 or 5 people at a time due to the workout utilizing walking lunges. We will the open workouts and a bigger group of people completing the workouts on Friday nights.

If you know you will are coming tonight here are the heat times:

4:45pm, 5:15, 5:35, 5:55, 6:15pm. If you know you can make a time please post to comments to save a spot at that time. Space is limited as we will be running heats of 4-5.

To read about the open workout including standards please go Here

WOD: Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.

WOD 2: For those not competing in the CrossFit Open 10 Kb Lunge steps in place 53/35 8 burpees 10 KB Lunge Steps in place 53/35 8 Chest 2 Bar pull ups

Open 16.1 : Open 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.


"Nate"

December 2

WOD: “Nate” 20 Min AMRAP 2 M/U, 4 HSPU, 8 American Swings 70/53 (scaled version: Odd rounds chest 2 bar pull ups, even rounds 4 ring dips, strict press, American Swings or Russian Swings)<a title="Nate" href="http://www.crossfit.com/mt-archive2/003348.html" target="_blank"> http://www.crossfit.com/mt-archive2/003348.html</a>

Strength/Skill: Push Jerks 8x2 @ 75%(complete 2 reps every minute on the minute), after complete 3x10 Supine Ring Rows(2 sets with the weakest grip)

Recovery: 30 perfect push ups


high hang cleans +accessories and conditioning work

Wednesday, October 15 On OCT 25 we will be completing the WOD Grace(30 clean and Jerks), for Barbells for Boobs.  Oregon CrossFit has a fundraising page set up here: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=38322 Please join us in fundraising for this great cause!

WOD: 4 rounds, 20/d/u, 10 C2B pull ups, after complete 500m row

Strength/Skill: 5x1 high hang clean  after complete 100 banded tear aparts, and 50 banded good mornings

Mobility: banded squat work