"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)

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

500m Row: 500m Row

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

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

500m Ski: 500m Ski500m ski sprint


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

1k Row: 1k Rowuse the Concept2 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


Fat Arm Friday

Friday, June 1

WOD: 21-15-9 Strict Pull ups, Calorie row, burpees (if some strict pull ups but not 40+ reps cut the number, if no strict pull ups use a band that allows you to complete 3-5 reps strict, if no strict pull ups with band use ring rows and utilize weakest grip)

Strength: 1 rep max bench press close grip (1 finger on the smooth)

Accessory: 3xME close grip push ups(rest 1-2 minutes between efforts)

Recovery: 1:00 plank arms extended