Wednesday, June 19 2019
Coach Introduction for Coach Annie: https://oregoncrossfit.com/blog/coach-introduction-annie-moseley
WOD: 6 rounds: 2:00 on 1:00 off - complete even rounds on rower/ski/true form or run out side Complete odd rounds on assault bike/ski/concept 2 bike
Strength: 7xLOB Sled Drag (outside)
Accessory: 4 rounds - 10 kipping swings, 20 hollow rocks, 20 super mans
Recovery: 1x50 banded good mornings
Tuesday, June 18 2019
WOD: For time - 2k row - 80/60 Cal Assault bike - 100 box step overs 24/20
Strength: 12x3 Floor Press @ 65% of 1RM floor press
Accessory: 6x6 each arm heavy db rows
Recovery: 1x50 each arm laying on side rear delt raises
Monday, June 17 2019
WOD: "Kandy" 10 Rounds, 15 Wall Balls 20/14, 10 Push Ups, 5 Pull ups - 20 minute time cap
Strength: Front squat - 1Rm
Accessory: 3x50 hip circle glute ham bridges
Recovery: 1x50 face down hamstring curls
Sunday, June 16 2019
Saturday, June 15 2019
OC is closed tomorrow Sunday, June 16 2019 for Father's Day.
WOD: 10 rounds: :30 row, 1 minute rest. Rest 5 minutes and switch to either Ski or C2 Bike and complete 5 rounds
Strength: 5x6 Box Squats @ 60-70% of 1RM
Recovery: Coaches Choice
Friday, June 14 2019
OC is closed Sunday, June 16 2019 for Fathers Day.
WOD: For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead squats, 10 each arm 10 weighted pull-ups 10 Turkish get-ups 10 weighted pull-ups Men: 50-lb. dumbbell Women: 35-lb. dumbbell
Strength: 3 rounds, 12 barbell upright rows, 10 db hammer curls on each arm, 12 dips
Recovery: 1x50 banded seated low rows
Thursday, June 13 2019
OC is closed Sunday, June 16, 2019 for Fathers Day.
WOD: NFT: Barbell Lunge steps 3x12 on(6 on each leg), between each leg either perform a weighted step up for 12 steps or perform 12 weighted jumps
Strength: 10x2 conventional deadlift @ 70%
Accessory: 3x20 Goblet squat AHAP
Recovery: 1x50 face down hamstring curls
Wednesday, June 12 2019
WOD: 3 rounds, 1200m run 50 MTN Climbers(sub 2k row if no run, or alternate between rounds)
Strength: 3x20 each arm KB snatch (work up if possible - drill the best possible technique) complete 3x handstand hold - if issues with handstand hold get into Pike position using box and work holds there
Recovery: 1x50 calf raises
Tuesday, June 11 2019
WOD: 21-15-9 Burpee Pull up, Russian Swings 70/53
Strength: 12x3 Floor Press use 60% of 1RM
Accessory: 3x5 Pendlay rows (clean grip touch the ground between every rep - work heavy)
Recovery: 1x50 banded upright face pulls(choke band to bottom of power rack and pull to face - keep shoulders back and down)
Monday, June 10 2019
WOD: 3 rounds: 1 Min at each station, Bike, D/U, Burpee, (1 minute between rounds - total run time is 18 minutes)
Strength: OH Squat - 1RM
Accessory: 3x20 Russian swings
Recovery: 2:00 min monster walks