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


DB Squat cleans the push the floor away

Monday, December 24 2018

We will have these classes: 5:30am, 6:30am, 9:30am & 12-noon

...Evening Classes Cancelled!

Christmas Day, Tuesday - December 25th - OC is CLOSED

Day after Christmas, Wednesday - December 26th

5:30am & 6:30am Cancelled ... all other Classes as usual

New Year's Eve

Monday - December 31st

9:30 only

NYE Marathon ROW

Link to FB Event: https://www.facebook.com/events/450570938805443/

New Year's Day

Tuesday - January 1st OC IS CLOSED

WOD: 5 rounds for time of: 15 db hang squat cleans 50/35 30 push-ups (modify the number of push ups first - half or less - modify angle of push ups, do the math on the push ups 5 rounds * 30 push ups is 150 push ups if this volume is too much for you start out with a lower number)

Strength: from pins work up to a set of 5 good mornings(crawl underneath the bar to start and good morning up, dead stop every rep. You may use SSB, bow bar, manta ray, or other speciality bar

Recovery: 100 calf raises


50's

Monday, October 22, 2018

WOD: 50 DB Squat clean to Thruster, 50 Db Deadlift, 50 Jumping squats with db. Between each set of 50 complete 20 V-Ups

Strength: 1 rep max zercher squat from pins at parallel(use fat bars and or bring long sleeves) - or complete as full zercher squat depending on what you have done recently

Accessory: 3x12 double kb front squat

Recovery: 2:00 total time plank - you may put your feet on the wall and hold a plank - or go alternating one leg planks for variation)


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


30, 1k, 30

Wednesday, July 19

WOD: 30 DB Clean and Jerks, 1k row, 30 alternating db snatches (loading is up to you, should take 3-4 minutes to do the jerks and another 3-4 mins for snatches, could be different weights)

Strength: Work up to heaviest single Turkish get up on each arm in 10 minutes

Recovery: Foam roll

Turkish Get up -RH : Turkish Get up -RH Right handed Turkish Get up. Start on the ground with a kb, dumbbell, or barbell and proceed to a standing position

Turkish Get up - LH : Turkish Get up - LH Left handed - using a kb dumbbell or barbell work from a seated position to a standing position.