"Bar Fight"

Friday, September 14 2018

WOD: “Bar Fight” 50 C2B Pull - ups, 40 T2B, 30 Clean and jerks 205/145 30 min time cap. Workout is courtesy of the 2017 CrossFit Games Masters/Teens

Accessory: Fundamentals - Clean and Jerk - T2B - C2B pull ups and scales

Recovery: 2:00 plank


Longer for a Monday - But Never miss a Monday

Monday, August 13 2018

How to use the OC Blog

WOD: 1 mile run, 25 burpees, 800m run, 25 burpees, 400m run, 25 burpees. Rowing version ( 2k row, 1k row, 500m row (yes I know they aren’t quite equal) Scaled Running version: 1200m run, 600m run, 400m run (30 minute time cap)

Strength: 1 rep max zercher squat (use axle bar, sweatshirt or glute ham bridge or knee sleeves on arms so that it isn’t painful on elbow skin)

Recovery: 1x100 calf raises

Zercher Squat: Zercher Squat


NFT and Some gymnastic Prep

Wednesday,August 8 2018

In case you missed it : Why you should be writing your Pr's on the monthly board

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

Gymnastic Prep: Complete 3 rounds not for time; 5 strict pull ups, 20 Tuck Crunches, 10 Kipping swings, 5 dips (if pull ups are easy go weighted or increase difficulty by doing strict c2b, tuck crunches on the ground, kipping swings focus should be open and closing shoulder girdle as well as keeping legs long and tight, dips can be done on rings/matador/boxes/pbars/push ups)

Recovery: 2k row nose only breathing


Deadlifts and Burpees

Thursday, August 2 2018

WOD: 5 rounds for time of: 5 deadlifts 275/185 lb and 10 burpees(lateral bar burpees - take off from two feet and land on two feet)

Strength: 6x6 Front squat @ 60% of 1RM Front squat

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

Recovery: 100 banded good mornings with butt against the wall(push belly out entire time and work spinal control in flexion and extension)


"Isabel"

Tuesday, July 31

It is almost that time again - Best of the West Summer Event 2018 - August 25th and August 26th. OC will be closed on Friday August 24th at 1pm. We will need volunteers on Friday setting up the rig moving equipment etc, we will need judges and volunteers on both Saturday and Sunday. Sunday afternoon we will need volunteers as well to help clean up Summit High School and get OC back to normal for Monday morning classes. If you are interested in helping you may sign up here: https://oregoncrossfit.com/events

WOD: Isabel 30 snatches for time 135/95

Strength: 6x3 Push Jerk @ 70% of 1RM

Accessory: 4x10 supine ring rows (use a weight vest if possible- ensure abs are tight and down and no reaching for the rings)

Recovery: 30 banded pass throughs(keep constant tension on the band)​


"Kelly"

Saturday, July 28

Henry L. putting in some work

WOD: ”Kelly” 5 rounds, 400m run, 30 box jump 24/20, 30 wall ball 20/14. IF you would like to do this with a partner add an additional round and complete 6 rounds. Partners will alternate 400m runs and the complete the rest of the round as task completion. Each partner will run 3x 400m run. 35 min time cap - the recommendation is and always is to step down from your box jumps

Kelly: Kelly


db and T2B

Monday, July 23

Charlene D., Deanna K and Liss M working thru some body weight movements

WOD: 5 rounds, 10 db squat cleans 50/35, 15 T2B

Strength: 1 rep max squat with speciality bar

Accessory: 2xLength of middle training area db death march (lunge touch weights to ground 3x using your back rounding and arching)

Recovery: 2:00 each side bird dog


Sled work and Turkish get ups

Wednesday, July 18

WOD: 10 total trips LOB sled drags (drag from weight belt, walk heel to toe) (can either rotate sled drags or can split class up and one half work Turkish Get ups and the other work the drags)

Strength: Work up to the heaviest Turkish get up on each hand - spend no more than 20 minutes working on it - complete at least 15 reps total on each hand

Recovery: 1k row nose only breathing