"Grace"

Tuesday, January 15 2019

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

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

Accessory: 2x50 banded tear aparts, 2x50 banded face pulls

Recovery: 1:00 each plank position - elbows, arms extended and each side

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


Burpee, jump, and lift

Friday, January 4 2019

WOD:

15 burpees, jumping over the barbell

5 clean and jerks 225/155

12 burpees, jumping over the barbell4 clean and jerks9 burpees, jumping over the barbell3 clean and jerksStrength: Work up to a 3 rep max floor press

Accessory:4x5 each arm strict db rows - use benches

Recovery: 1x50 banded tear aparts from pull up bar (choke band on pull up bar and then “tear band apart” as it is suspended above from pull up bar)


Descending Reps

Friday, January 4 2019

WOD: 15 burpees, jumping over the barbell 5 clean and jerks 225/155 12 burpees, jumping over the barbell 4 clean and jerks 9 burpees, jumping over the barbell 3 clean and jerks

Strength: Work up to a 3 rep max floor press

Accessory: 4x5 each arm strict db rows - use benches

Recovery: 1x50 banded tear aparts from pull up bar (choke band on pull up bar and then “tear band apart” as it is suspended above from pull up bar)


4th of July - One class at 10am

Wednesday, July 4

There is one class at 10am. All who have previous CrossFit experience are welcome to attend - it isn't appropriate to bring someone in who has no previous experience with CrossFit. If you are coming in please complete the online waiver before coming in. We will start at 10am with a warm up, introduction, discuss scaling and modifications and then complete the workout. Questions please email sean@oregoncrossfit.com

WOD: "Abbate" Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile


box squats and a sprint

Thursday, April 19

The idea of the workout is to sprint hold a high pace throughout each movement. You should be able to complete the push ups rapidly(but correctly chest to deck and full extension at the top maintaining a rigid body position), clean and jerks in just a few sets, and go all out on the box jump overs. Scale as necessary like everything else we do. Common scales: Push ups = shorten range of motion, clean and jerk =lighten the load or depending on ability - use sandbags(either round ones or ones with handles) use dumbbells, use kettlebells. The point is its all scalable. Talk to a coach mention to them your limitations - thoughts/concerns and then get after it!

WOD: Row 500m, 20/15 push ups, 15 clean and jerks 185/135, 30 box jump overs

Strength1: 5x5 Box Squat(back) to at or slightly above parallel 65% of 1RM squat (use 12" box with mats or plates, benches if your tall)

Accessory: 3x12 walking lunge steps(AHAP, either barbell , db, kb, sandbag, weight vest, just go heavy - 6 lunges each leg)

Recovery: 1x100 banded good mornings


30, 1k, 30

Wednesday, July 19

WOD: 30 DB Clean and Jerks, 1k row, 30 alternating db snatches (loading is up to you, should take 3-4 minutes to do the jerks and another 3-4 mins for snatches, could be different weights)

Strength: Work up to heaviest single Turkish get up on each arm in 10 minutes

Recovery: Foam roll

Turkish Get up - LH : Turkish Get up - LH Left handed - using a kb dumbbell or barbell work from a seated position to a standing position.

Turkish Get up -RH : Turkish Get up -RH Right handed Turkish Get up. Start on the ground with a kb, dumbbell, or barbell and proceed to a standing position