9 -15-21-27

Thursday, September 20 2018

WOD: 9 -15-21-27 Rowing cals, DB Push Press 50/35, burpees

Strength: 5x5 OH Squat @ 65% of 1RM

Accessory: 2x10 each side weighted cossack squat (on each leg)

Recovery: 50 unweighted step ups(full foot on the box on each step)


Body weight work

Wednesday, September 12 2018

WOD: Complete for time 50 Squat thrusts, 50 mtn climbers(each leg),50 step ups on 20” box , 50 lunge steps(each leg), 50 MTN climbers, 50 squat thrusts

Strength: 5x10 double kb floor press (use Kettlebells, different stimulus than db)

Recovery: 2:00 birddog on each side


Conditioning and max pull

Monday, September 10 2018

WOD: 5 rounds, 25/20 assault bike, 15 burpees, 20/15 cal row/ski - 18 min time cap (order can be switched)

Strength: 1 rep max deadlift from pins at mid shin

Accessory: 3x20 Russian Swings

Recovery: 100 lunge steps unweighted


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


For time using a single db

Friday, June 15

WOD: For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead squats, 10 each arm 10 weighted pull-ups 10 Turkish get-ups 10 weighted pull-ups Men: 50-lb. dumbbell Women: 35-lb. dumbbell workout courtesy of CrossFit.com

Accessory: 3 rounds, 12 barbell upright rows, 10 db hammer curls on each arm, 12 dips

Gymnastic Prep: 2 rounds: 10 thumbs pointed at each other ring rows or barbell rows, 5 wall walks

Recovery: Foam Roll


Longer Wednesday

Wednesday, June 13

Latest blog post regarding training sprinting athletes

WOD: 30 min amrap, 500m row/ski/1000m bike(concept 2 bike) , 5 p bar shoot thrus(dip + Push up, scaled no dip or push up) 7 back squats 185/135

Gymnastic Prep: 3 rounds NFT 10 pistols( scale accordingly) , 3 forward rolls (use mats), 10 kipping swings

Recovery: 50 lateral lunges each leg


3 of 20 and 20

Monday, June 11

Part of the 7am Sports performance crew working

WOD: 3 rounds, 20 burpee box jumps 24/20, 20 Front rack lunges in place 95/65

Strength: OH Squat - 1RM

Accessory: complete 40 box jumps( if no jumps work on weihgted step ups to a 20" or smaller box)

Recovery: 100 calf raises holding onto power rack -( if more work is desired stand on power rack and let heels drop to floor)

Overhead Squat: Overhead Squat