6 Rounds

Wednesday, June 19 2019

Coach Introduction for Coach Annie: https://oregoncrossfit.com/blog/coach-introduction-annie-moseley

WOD: 6 rounds: 2:00 on 1:00 off - complete even rounds on rower/ski/true form or run out side Complete odd rounds on assault bike/ski/concept 2 bike

Strength: 7xLOB Sled Drag (outside)

Accessory: 4 rounds - 10 kipping swings, 20 hollow rocks, 20 super mans

Recovery: 1x50 banded good mornings


Row, Bike, Step Over

Tuesday, June 18 2019

WOD: For time - 2k row - 80/60 Cal Assault bike - 100 box step overs 24/20

Strength: 12x3 Floor Press @ 65% of 1RM floor press

Accessory: 6x6 each arm heavy db rows

Recovery: 1x50 each arm laying on side rear delt raises


"Kandy"

Monday, June 17 2019

WOD: "Kandy" 10 Rounds, 15 Wall Balls 20/14, 10 Push Ups, 5 Pull ups - 20 minute time cap

Strength: Front squat - 1Rm

Accessory: 3x50 hip circle glute ham bridges

Recovery: 1x50 face down hamstring curls


OC is Closed for Fathers Day!

Sunday, June 16 2019


10 Rounds

Saturday, June 15 2019

OC is closed tomorrow Sunday, June 16 2019 for Father's Day.

WOD: 10 rounds: :30 row, 1 minute rest. Rest 5 minutes and switch to either Ski or C2 Bike and complete 5 rounds

Strength: 5x6 Box Squats @ 60-70% of 1RM

Recovery: Coaches Choice


Using A Single Dumbbell

Friday, June 14 2019

OC is closed Sunday, June 16 2019 for Fathers Day.

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

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

Recovery: 1x50 banded seated low rows


Leg Burner

Thursday, June 13 2019

OC is closed Sunday, June 16, 2019 for Fathers Day.

WOD: NFT: Barbell Lunge steps 3x12 on(6 on each leg), between each leg either perform a weighted step up for 12 steps or perform 12 weighted jumps

Strength: 10x2 conventional deadlift @ 70%

Accessory: 3x20 Goblet squat AHAP

Recovery: 1x50 face down hamstring curls


Run & Climb

Wednesday, June 12 2019

WOD: 3 rounds, 1200m run 50 MTN Climbers(sub 2k row if no run, or alternate between rounds)

Strength: 3x20 each arm KB snatch (work up if possible - drill the best possible technique) complete 3x handstand hold - if issues with handstand hold get into Pike position using box and work holds there

Recovery: 1x50 calf raises


21-15-9

Tuesday, June 11 2019

WOD: 21-15-9 Burpee Pull up, Russian Swings 70/53

Strength: 12x3 Floor Press use 60% of 1RM

Accessory: 3x5 Pendlay rows (clean grip touch the ground between every rep - work heavy)

Recovery: 1x50 banded upright face pulls(choke band to bottom of power rack and pull to face - keep shoulders back and down)


Bike, D/U, and Burpees

Monday, June 10 2019

WOD: 3 rounds: 1 Min at each station, Bike, D/U, Burpee, (1 minute between rounds - total run time is 18 minutes)

Strength: OH Squat - 1RM

Accessory: 3x20 Russian swings

Recovery: 2:00 min monster walks