Monday - Holiday week updates

Monday, November 19 2018

Holiday Schedule:

Wednesday - Normal Schedule

Thursday - Closed

Friday - 9:30am GP Class - Open Gym 10:30-12:00, 12(noon) GP class

Saturday - Back to normal schedule

If you have family/friends who want to come in please ensure you give us a heads up.

WOD: 4 rounds, 10 sumo deadlifts 225/155, 10 lateral burpees over bar, 500m row

Strength1: work up to a 1 rep max weighted box jump or 3 rep max lunge step(use 12-20" box) (on on the jumps - use soft boxes and put weights or other boxes underneath - have someone hold the soft boxes if it becomes wobbly)

Recovery: 2:00 hollow hold


Different type of day

Saturday, November 17 2018

WOD: 20 round - :10 seconds assault bike - :50 active pedal - go for max calories (if you completed recently on the assault bike - use a row erg or ski erg)

Strength: 5 rounds - 10 body weight back squats (use racks), max effort push ups - rest 4:00 between rounds - your squats need to be BELOW 50% of your 1RM backsquat max. The squats are intended to be done unbroken. Change the push ups to a target at different heights to ensure you get 10+ reps a round.

Recovery: Coaches Choice


"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