Sumo Deadlifts

Thursday, February 14 2019

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WOD: NFT 6x6 Sumo Deadlift (loading up to the individual can either be done as increasing loads or be completed as % work - think 60-75% of 1RM Sumo Deadlift)

Strength: 6x3 Front Squat @ 80% of 1RM

Accessory: 2x25 groiners(red/blue bands), 2x25 face up knees to chest

Recovery: 1x100 hip circle glute ham bridges

Thrusters and Meters

Thursday, January 31 2019

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WOD: For time: 9 thrusters 65/45 1,000-m row 15 thrusters 1,000-m row 21 thrusters

Strength: 6x4 Front Squat @ 70% of 1RM Front Squat

Accessory: 2x20 Russian Swings Heavy

Recovery: 1x100 glute ham bridges with hip circle

Air squats done fast

Thursday, August 9 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 ( - 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: 10 1-minute rounds of: 25 air squats Max reps of clean and jerks 155/105 (ways to modify the workout - db clean and jerk, sand bag - dball to box or over shoulder, kb clean and jerk) Rest 2 minutes between rounds. (run time of workout is 30 minutes)

Strength: 5x6 Front squat @ 65% (squats should be completed in 10 minutes)

Recovery: 1:00 hollow hold

Last day of April

Monday, April 30

For those interested in support Lo in here Regionals trip you may go HERE Fundraiser ends tomorrow!

WOD: 42 Med ball cleans 20/14, 21 burpee, 30 med ball cleans, 15 burpees, 18 med ball cleans, 9 burpees (new standard on burpees)

Strength: 1 Rep Front squat max

Accessory: 3x20 on each side dog pees on a fire hydrant

Recovery: 1x100 banded good mornings


Thursday, April 12

WOD: Annie: “Annie” 50-40-30-20-10 double unders and abmat sit ups (can be scaled with double under work for a certain amount of time each set: example 50 practice double unders for 2:00, 40 practice for 1:45

Strength: 8x2 Front squat @ 85% of 1RM Front squat max

Accessory: Jump rope practice (5 minutes, to get a rope get feet, ankles, knees, hips warmed up)

Recovery: 3 minutes on each foot bottom of the foot roll out

Annie: Annie

EMOM and Gymnastics

Saturday, March 3

WOD: 20 MIN EMOM, 1 Power Clean, 1 Front Squat, 1 Push Press/Push Jerk, on even minutes, on odd minutes, complete or 200m row or :40 ass bike at 70/60 rpm pace (pick a weight and stick with it on the weight lifting portion)

Gymnastic Prep: 30 shoot thrus on p-bars(push up shoot thru, dip, shoot thru) - 3:00 total time hanging from pull up bar

Recovery: Coaches Choice