Move and always keep moving

Wednesday, December 19 2018

Christmas Eve, Monday - December 24th

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: 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 - Then 2:00 total time hanging from a pull up bar(static holds)

Recovery: 8:00 row./bike/ski/jump rope (nose only breathing)


Cindy with a twist

Monday, September 24 2018

WOD: In 20 mins: perform 1 round of Cindy(5 pull ups, 10 air squats, 15 air squats), after the round perform 1 sumo deadlift on 1st round, 2 sumo deadlift on 2nd round. Sumo weight is 315/205

Strength: 1 rep max sumo deadlift

Recovery: 50 superman every 10 reps hold :05​


Gymnastic amrap

Friday, September 21 2018

WOD: Complete as many rounds as possible in 10 minutes of: 15 toes-to-bars 50-ft. handstand walk Scales for handstand walk - working back from hs walking from the wall/shorten the distance/static holds on wall/wall walks/static Db holds for maybe 2x:30 arms fully extended body tight and pressing up overhead. Workout Courtesy of CrossFit.com

Strength1: 6 rep db bench press

Accessory: 3 rounds: 10 db rows on each arm, 12 db roll back extensions, :20 Hollow hold

Recovery: 1x50 banded tear aparts


"Fight Gone Bad"

Saturday, August 11, 2018

WOD: 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories) Rest 1 minute Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Recovery: Coaches Choice

Fight Gone Bad: Fight Gone Bad


Max effort conditioning and 5 rep push press

Friday, August 10 2018

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 max effort 1k row/ski or 2k C2 Bike, or 100 cal assault bike rest 5 minutes - complete max effort 500m row/ski 1k c2 Bike or 50 cal assault bike - add total time for score for the day.

Strength: 5 rep max push press (complete 20 or less total reps - this could be done with db/kb)

Accessory: 3x10 Ring rows with a 5 second up, 3 second hold at top and 5 second descent (scale number of total ring rows if needed to keep tempo)

Recovery: Laying on back 1x100 banded tear aparts (band should be hitting you in the top ab/same place your bench should be touching)

50 calories on Assault Bike: 50 calories on Assault Bike50 calories for time on the assault bike

100 Calories on the Assault Bike : 100 Calories on the Assault Bike 100 calories on the assault bike for time

1k Row: 1k Rowuse the Concept2 erg and complete a 1k for time. Program the monitor before starting

500m Ski: 500m Ski500m ski sprint

500m Row: 500m Row

1k ski : 1k ski use the Concept2 Ski erg and complete a 1k for time. Program the monitor before starting


7 min - row and dubs

Thursday, July 12

Reminder OC is closed this weekend. The gym will be open from 7-8am on Saturday - check in for the CrossFit Gymnastic Seminar starts at 8:30 so the gym needs to be cleared out by then.

WOD: Complete as many rounds as possible in 7 minutes of: 200-m row 50 double-unders Workout courtesy of CrossFit.com

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

Strength: 6x3 sumo deadlift @ 65%- 75%

Recovery: 1x100 banded good mornings


Short and not so sweat

Monday, June 25

WOD: 1k row for time (complete sprint start warm up, complete 1x250m warm up, rest 3-4 minutes and then complete time trial - if you have completed recently complete 1k ski for time or 2k concept 2 bike for time Strength: 5 rep max back squat Accessory: 3x10 each leg lateral lunge - cossack squat Recovery: 1:00 superman hold

Strength: 5 rep max back squat

Accessory: 3x10 each leg lateral lunge - cossack squat

Recovery: 1:00 superman hold

1k Row: 1k Rowuse the Concept2 erg and complete a 1k for time. Program the monitor before starting

1k ski : 1k ski use the Concept2 Ski erg and complete a 1k for time. Program the monitor before starting


FOR TIME - Fast and Heavy

Friday, June 22

WOD: For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meter DB load is up to you - if no run row 500m or 1k concept 2 bike, or ski 500m,

Strength: work up to a heavy chin up - after complete 3x5 chin ups @ 60% of your 1RM daily max (scaled work accumulate 1:00 total time chin up hold - and 15 total reps using lightest band possible)

Recovery: 1x50 on each arm seated rows

Weighted Chin Up : Weighted Chin Up Palms facing you, weighted chin up