3 x 25 + 30

Monday, May 7

Please note there are no scheduled Bend Barbell classes for the near future - with the coaching staff changing - we need to re organize and get a time that works for both the staff and the participants. The programming will still be posted on the Barbell Board. We are exploring some other - if you have suggestions please email us info@oregoncrossfit.com

WOD: 3 rounds - 25/20 assault bike - 30 Goblet squats 50/35

Strength: Anderson back squat - 1RM (if you know where you miss your backsquat set the pins there, if you don’t know guess where most people have issues. You can do this with a straight bar or a speciality bar)

Accessory: 2x8 bulgarian split squat on each leg

Recovery: 2 rounds - 50 hip circle glute ham bridge + :30 hold at the top

Rack pulls - db snatch and wall ball

Monday, March 19

WOD: 2 rounds for time: 50 Alternating Db snatches 50/35, 25 Wall balls

Strength: Conventional Deadlift off pins just below knee, work up to heavy single

Accessory: 4 rounds, 10 box jumps, 5 bulgarian split squats each leg, 25 glute ham bridges

Recovery: 1x100 banded good mornings

box squat Monday

Monday, March 5

Reminder Open workout 18.2 is due by 5pm today! Don't wait until the last minute, get it submitted!

WOD: 75 Wall Ball, 50 box jump overs 20”, 25 C2B Pull ups (use a band if necessary and get C2B, note this is the preferred method of scaling but isn’t all encompassing)

Strength: wide stance backsquat to a box - 2 RM use specialty bar

Accessory: 3x30 banded pull through (heavy band)

Recovery: 1x100 glute ham bridges​ using hip circle

wall ball, push up, doubles

Monday, February 26

Submit your scores for 18.1!!!! They are do by 5:00pm.

WOD: 3 rounds, 25 wall ball 20/14, 20 push up, 50 Double unders

Strength: Sumo Deadlift 1RM

Accessory: 4x12 weighted kb front rack step up (6 each leg, onto 20" box)

Recovery: 100 glute ham bridges with hip circle

Sumo Deadlift: Sumo Deadlift

Open Workout 11.3

Monday, February 12

WOD: Open Workout 11.3, 5 minute AMRAP, Squat clean 165/110, Jerk 165/110 (scale accordingly)

Strength: 3 rep OH squat

Accessory: 5x10 Russian swings heavy

Recovery: 50 Glute ham bridges + 1 min static hold at top

OPEN 11.3: OPEN 11.3Complete as many rounds and reps as possible in 5 minutes of: Squat clean 165/ 110 Jerk 165/110

3 rep OH squat max : 3 rep OH squat max complete 3 overhead squats

EMOM for 10 minutes with DB

Monday, January 15

WOD: EMOM for 10 minutes, 7 DB Deadlifts, 7 DB Power cleans, 7 DB Push Press

Strength: Work up to a heavy set of 8 good morning

Accessory: 3x4 each leg back rack lunge steps

Recovery: 1x50 glute ham bridges on rep 50 pause for 1 minute