Carries and Waiters Walk

Sunday, January 13 2019

WOD: WOD: 4 rounds NFT 10 box jumps - 20 Russian swings (heavy) - LOB odd object carry - LOB waiters walk Strength: 5x3 deadlift @ 70% pause three seconds at knee on each lift (you may pull either conventional or sumo) Accessory: 1x100 feet on wall with hip cirlce on glute ham bridges Recovery:coaches choice

Strength: 5x3 deadlift @ 70% pause three seconds at knee on each lift (you may pull either conventional or sumo)

Accessory: 1x100 feet on wall with hip cirlce on glute ham bridges

Recovery: coaches choice


1RM Push Press

Friday, January 11 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 for 10 minutes, 7 DB Deadlifts, 7 DB Hang Power cleans, 7 DB Push Press

Strength : Work up to a 1RM push press

Accessory: 3x12 Db roll back, 3x 12 DB Tate presses

Recovery: 1x100 banded tricep extensions


40-50-60

Thursday, September 13 2018

WOD: 2 rounds - 40 Russian Swings 70/53, 50 abmat sit ups, 60 alternating single leg squats(if single leg squats are challenging cut the number, use an appropriate scale ie: band, box, pull up bar for stabilizing - if no single leg squats complete 80 air squats. Remember technique before intensity.

Strength: 6x6 back squats @ 65% of 1RM (or slightly higher than last weeks)

Accessory: go over scales for pistols

Recovery: 1x100 calf raises in power rack


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)


12 min clock with buy in

Monday, June 4

Thank you for everyone that came and volunteered/lifted at the Bend Barbell Mock Meet. We had 20 lifters and around 20 other people help in prep/during the meet or clean up after. We look forward to hosting official meets in the future.

WOD: 12 min Clock - Buy into workout with 800/650m row- remaining time 10 db deadlifts 50/35, 8 db front squats, 6 db lunge steps, 100 m run(length of building)

Strength: 5 rep max good morning off pins(start from pin and raise up - you may use any bar)

Accessory: 3x20 dimmel deadlifts

Recovery: 50 un weighted lunge steps


Chipper-ish Wednesday

Wednesday, December 6

The latest OC blog is here: https://oregoncrossfit.com/blog/changing-physique-...

WOD: 1k row, 50 anchored feet sit ups, 40 db bent over rows 50/35 , 30 T2B, 20 Deadlifts 185/135 1k row

Gymnastic Prep: 3 rounds, 20 hollow rocks, 20 supermans, 20 v- ups, 1:00 hollow hold.

Accessory: 2x1:00 min pull up bar holds(break up as needed)

Recovery: 50 banded tear aparts


"Christine"

Thursday, November 9

WOD: ”Christine” , 3 rounds for time, row 500m, 12 deadlifts (body weight, scale accordingly), 21 box jump 20” box.

Strength: 5x5 back squat @ 75% of 1RM back squat

Accessory: 2x10 each leg lateral lunges

Recovery: 50 lunges steps

Christine: ChristineThree rounds for time of: Row 500 meters 12 Deadlifts: body weight 21 Box jump, 20 inch box