Gymnastic Prep

Wednesday, July 11

Gymnastic Prep : WOD: 4 Rounds NOT For Time 25 Strict Ab-Mat Sit-Ups (arms crossed over chest) 25 Pausing Hip Extensions(pause at top) 25 Flutter Kicks(try to flatten back out on ground and point toes - count each leg) 25 Banded Good Mornings :25 L-Sit on Parallettes(scale with knee tucks) Can be completed in any order to accommodate classes

Accessory: 2x10 on each arm turkish get ups (20 reps each arm)

Recovery: 100 hip circle glute bridges


Conditioning test

Saturday, October 17

WOD: using the Concept 2 rower, ski erg or bike; In 22 minutes: 0-2min: 6x:10 on/:10 off, 2-4 minute: rest, 4-10 minute: 4x60seconds on/:30 off, rest 6 minutes:, 16-22minute: All out row

Strength: 5x5 Floor Press at 60% of 1rm floor press or bench press

Accessory: 200 scissor kick and 200 flutter kicks

Recovery: Coaches Choice


Midline Work

Wednesday, July 1 Please see comments from yesterday, regarding kids on the mats before and after class. You can update and record all previous PR's using the website. There isn't anything major to log today so update some of your past information! Starting next week are introducing a new workout class here at Oregon CrossFit! It will still be rooted in traditional CrossFit workouts but unlike other classes there will be no strength component and the class time will only be 30 minutes long. It will be concentrated more on short, metabolic conditioning (high cardio) WODs. Utilizing bodyweight, running, and and light weight movements that range between 5-20 minutes you will be able to get in and get out quick. Also, we highly encourage you to bring a friend on Wednesday evenings to expose them to CrossFit as a great way to work out and meet some great people here at Oregon CrossFit! The classes will be at 4:45pm and 6:30 on Wednesdays starting next week.

WOD: 4 Rounds NOT For Time 25 Strict Ab-Mat Sit-Ups (arms crossed over chest) 25 Pausing Hip Extentions 25 Flutter Kicks 25 Banded Good Mornings :25 L-Sit on Paralletes

Skill Work: 3 rounds(NFT), LOB Bear Crawl forwards and backwards, in between each set complete 20 Hindu squats(http://www.mattfurey.com/hindu_squats.html) and :30 side plank each side

Recovery: 1k Row