30 EMOM

Tuesday, January 8 2019

Heads up Oregon CrossFit, we will be closed Saturday, January 12th so that we are able to host the CrossFit Kettlebell Course. We will post a workout for you to complete at home or enjoy the time off!

WOD: EMOM on the minute for 30 minutes, 2 ground to overhead. Men start at 115, women start at 75…You may snatch, or clean and jerk. Loading is up to as you proceed.

Strength: 4x8 Bent over barbell rows, 4x10 push ups

Recovery: 1x50 seated one band loop in each hand rows


Air squats done fast

Thursday, August 9 2018

Contest time: Write Oregon CrossFit a review on a social media site and get entered to win some free apparel. - Write a google, facebook, yelp, or any other site review, send me a copy of the review (sean@oregoncrossfit.com - write "review" in the subject title) every review gets an entry into a drawing for some FREE swag. You get an entry for each review - winners will be announced next Wednesday.

WOD: 10 1-minute rounds of: 25 air squats Max reps of clean and jerks 155/105 (ways to modify the workout - db clean and jerk, sand bag - dball to box or over shoulder, kb clean and jerk) Rest 2 minutes between rounds. (run time of workout is 30 minutes)

Strength: 5x6 Front squat @ 65% (squats should be completed in 10 minutes)

Recovery: 1:00 hollow hold


Grace

Tuesday, January 9

WOD: “Grace” 30 Clean and jerks for time 135/95

Strength: 10x2 Push Press @ 75% of 1RM Push press

Gymnastic Prep: 3 rounds NFT: 12 kipping swings(either on rings or bar), :30 Handstand hold, 20 hollow rocks, 20 super mans (if no handstand hold, complete db or kb standing overhead hold for :30)

Recovery: 1x1:00 standing banded overhead hold(stand in the band and hold it over head for one minute locked out)

Grace: Grace30 clean and jerks 135/95 is the prescribed loading - Complete for Time