12-9-6

Tuesday, February 12 2019

Check out OC's recent blog posts!

https://oregoncrossfit.com/blog/discipline

https://oregoncrossfit.com/blog/rule-of-3

WOD: 12-9-6 reps for time of: Hang squat cleans 165/105 Burpee bar muscle-ups (workout courtesy of crossfit.com)

Strength: DB Floor Press 10x5 (use the same weight for all sets)

Accessory: 4x6 Strict Bent over db rows

Recovery: 1x50 double loop seated rows to top ab


Burpee, jump, and lift

Friday, January 4 2019

WOD:

15 burpees, jumping over the barbell

5 clean and jerks 225/155

12 burpees, jumping over the barbell4 clean and jerks9 burpees, jumping over the barbell3 clean and jerksStrength: Work up to a 3 rep max floor press

Accessory:4x5 each arm strict db rows - use benches

Recovery: 1x50 banded tear aparts from pull up bar (choke band on pull up bar and then “tear band apart” as it is suspended above from pull up bar)


Descending Reps

Friday, January 4 2019

WOD: 15 burpees, jumping over the barbell 5 clean and jerks 225/155 12 burpees, jumping over the barbell 4 clean and jerks 9 burpees, jumping over the barbell 3 clean and jerks

Strength: Work up to a 3 rep max floor press

Accessory: 4x5 each arm strict db rows - use benches

Recovery: 1x50 banded tear aparts from pull up bar (choke band on pull up bar and then “tear band apart” as it is suspended above from pull up bar)


Fast ........

Tuesday, June 5

WOD: 21-15-9 Burpee Pull up, Russian Swings 70/53 (scale up on Russian swing or use double kb if you're feeling frisky)

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

Accessory: 3x5 Pendlay rows (clean grip touch the ground between every rep - work heavy) between sets complete 3x10 db/kb shrugs

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


10 and 30

Friday, March 9

Reminder: OC will have Friday night Open workouts starting at 5:30. The first heat will be at 5:45pm. Please be respectful of both the 4:30pm GP class as well as the 4:30pm 9-12 year Sports performance class. Warm ups should start only after they are done training.

WOD: Complete 3 rounds, 10 Power cleans 155/105, 30 D/U

Strength : Floor Press with DB 10 RM

Accessory: 3x12 db tate presses

Recovery: 1x100 banded tricep extensions


Thruster and Pull up

Friday, February 23

Reminder OC will be completing the OPEN workouts at 5:30pm. To see the workout go herehttps://games.crossfit.com/workouts/open/2018

Its not too late to sign up to do the workouts, we will do them every Friday night at 5:30pm.

OPEN 18.1 @ 5:30pm until we are done

WOD: 21-15-9 DB Thrusters 50/35 and Pull ups

Strength: Floor Press 3 RM

Accessory: 4x12 db bench press

Recovery: Foam Roll