75% Press n Pull

Sunday, August 18 2019

WOD: 21-15-9 BW/75% Bench Press and Strict Pull ups

Strength: 4x8 KB Snatch (8 on each hand)

Accessory: n/a

Recovery: coach's choice


10-20-30-40-50

Saturday, August 17 2019

WOD: 10-20-30-40-50 Double under and air squat

Strength: 5x5 Push Jerk @ 65% of 1RM push press

Accessory: 2xLOB Farmers Carry (push on the loading)

Recovery: coach's choice


Deadlift, Hang Clean, Front Squat, Jerk

Friday, August 16 2019

Check out Sarah's new blog post "More is not Better": https://oregoncrossfit.com/blog/more-is-not-better

WOD: Complete 6 rounds not for time; 5 db deadlifts, 4 db hang cleans, 3 db Front squats, 2 Jerk

Strength: 3 rep bench press max

Accessory: 3x20 Thumb down laying on side rear delts (keep arm in line with chest), 3x20 banded tricep extensions

Recovery: 3x1:00 plank


Bike to Box

Thursday, August 15 2019

WOD: 4 rounds - 12 cal assault bike - 10 burpee box jumps overs

Strength: 10x2 Box squat @ 75% use same speciality bar as previous two weeks

Accessory: 3x20 front rack kb lunge steps

Recovery: 100 Jump Rope singles


40 Min AMRAP

Wednesday, August 14 2019

Check out Sarah's new blog post "More is not Better": https://oregoncrossfit.com/blog/more-is-not-better

WOD: 40 min AMRAP 800m run, LOB(down and back first blue post to last blue post) sled drag , 20 Hip extensions on GHD, LOB Farmers carry 53/35

Strength: n/a

Accessory: n/a

Recovery: 50 abmat sit ups


Close, Med, Wide Floor Press

Tuesday, August 13 2019

Check out Sarah's new blog post "More is not Better": https://oregoncrossfit.com/blog/more-is-not-better

WOD: 60 KB Snatch 53/35, 30 assault bike calories, 100 d/u

Strength: 12x3 Floor press @ 65 of 1RM (each set complete 3 close grip, re rack, 3 medium grip, re rack, wide grip, rack - then partner goes - try to rest 1:00-2:00 between sets - each person will perform 4 rotations of the previous)

Accessory: 2 rounds - 25 banded rows, 25 banded upright rows

Recovery: 1x100 standing overhead banded tear aparts


Beat your Records!

Monday, August 12 2019

Check out Sarah's new blog post "More is not Better": https://oregoncrossfit.com/blog/more-is-not-better

WOD: Pick two and get records for both - 400m run for time - 500m ski, 500m row, 1k C2 Bike

Strength: 1 rep max zercher squat

Accessories: 4 rounds - 8 weighted step ups, 25 glute ham bridges

Recovery: 1x50 calf raises

500m Row: 500m Row

400m Run: 400m Run

500m Ski: 500m Ski500m ski sprint


Row, Flip, Jerk

Sunday, August 11 2019

WOD: 3 rounds - 500m row, 2 Tire flips, 8 DB Push Jerks 50/35

Strength: 2 rounds - 12 feet elevated ring rows, 20 head down shrugs, :30 hollow hold,40 banded tear aparts

Accessory: n/a

Recovery: coach's choice


EMOM

Saturday, August 10 2019

WOD: EMOM for 20 minutes 3 Power cleans on odd minutes, 4 burpee box jump on even minutes

Strength: 4x4 Front squat

Accessory: n/a

Recovery: coach's choice


Push Press Max

Friday, August 9 2019

Check out what Tiana has to say about the Sports Performance Program: https://oregoncrossfit.com/blog/tiana-w-testimonial

WOD: 4 rounds - 10 Strict HSPU or 10 Strict Presses w/ kb, 20 Russian Swings 70/53,

Strength: 3 rep push press max

Accessory: 3 rounds - 25 banded low rows, 25 hollow rocks

Recovery: 100 banded tricep extensions