Two workout Saturday

Saturday, August 12

WOD1: 60 C2B, 30 box jumps 30/24, 1k row, rest 5 minutes NOTES: Progression on C2B is as follows: Scale up: 30 bar m/u, scale down: cut the number of C2B, pull ups, cut the number of pull ups, ring rows. Box jumps can be step ups or a lower box. Row could be a 1200m run. Either workout can be completed first, rest 5 minutes between them.

WOD2: 60 KB Snatch 53/35, 30/20 assault bike calories, 100 d/u

Recovery: coaches choice


3 quick workouts

Friday, August 26

WOD: 2 rounds, 500m row 25 push ups, rest 3 minutes, 50 burpee box jumps 24/20, rest 3 minutes, 100 d/u and 50 abmat sit ups for time.(record total time minus 6 minutes)

Strength: Close grip bench press 1RM

Accessory: 3x20 barbell or ex curl skull crushers(completed on a bench or on floor)

Recovery: 1x100 banded tricep extensions


push ups, d/u, calories on rower

Friday, May 20

Good luck to Coach Carly who is competing today follow along here: http://games.crossfit.com/

Oregon CrossFit will be closed on Sunday, May 22nd. A home workout will be posted.

WOD: 4 rounds, 30 push ups, 30 d/u, 30 caloreis on rower

Strength: Work up to a heavy single paused wide grip bench press(use a specialty bar if possible)

Accessory: 8rm db floor press

Recovery: foam roll