Jump then Sprint

Tuesday, February 19 2019

WOD: 6 rounds 20 lateral jumps over a cone or something similar , 25/20 cal sprint bike/row/ski(sprints)

Strength: 9x3 Bench Press @ 70% of 1RM Bench Press

Accessory: 2x25 standing banded pulls to face with band choked low

Recovery: 1x100 straight arm lat pull downs


5, 4, 3, 2 ,1 GO!

Sunday, February 17 2019

Check out OC's recent blog posts!

https://oregoncrossfit.com/blog/how-to-develop-spe...

WOD: 5,4,3,2,1 DL heavy, row 100,200,300,400, 500 (round 1 5DL and 100m row)

Strength: 6x2 Split jerk (loading is up to the individual)

Recovery: coaches choice


30 Seconds On then 30 Seconds Off

Saturday, February 16 2019

Check out OC's recent blog posts!

https://oregoncrossfit.com/blog/how-to-develop-spe...

WOD: 4 rounds of 4x :30 on/:30 off for max calories - rest 4 minutes between rounds

Gymnastic Prep: 4 rounds, 25 hollow rocks, down and back bear crawl and then low crawl down and back

Recovery: coaches choice


7 Rounds of 14

Friday, February 15 2019

Check out OC's recent blog posts!

https://oregoncrossfit.com/blog/kylee-roath

https://oregoncrossfit.com/blog/stephanie-s-succes

WOD: 7 rounds for time, 14 DB deadlifts 50/35, 14 alternating shoulder presses 50/35 workout courtesy of CrossFit.com

Strength: 8 Rep Db Push Press max

Accessory: 6x4 Single Arm db rows Thumb out

Recovery: 30 cobra push ups


Sumo Deadlifts

Thursday, February 14 2019

Check out OC's recent blog posts!

https://oregoncrossfit.com/blog/stephanie-s-succes

https://oregoncrossfit.com/blog/kylee-roath

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


Jump and Swings

Wednesday, February 13 2019

Check out OC's recent blog posts!

https://oregoncrossfit.com/blog/discipline

https://oregoncrossfit.com/blog/rule-of-3

WOD: 3 rounds, 100 double unders or 200 single jumps, 30 single arm KB Swings 35/26

Strength: 6xLOB Double kb front rack walks, 3xLOB Wheelbarrow walks, 3x:30 front rack static hold

Gymnastic Prep: 2x:30 single arm holds from pull up bar, 2x15 kipping swings(thumbs around the bar)

Recovery: 100 4 count flutter kicks


12-9-6

Tuesday, February 12 2019

Check out OC's recent blog posts!

https://oregoncrossfit.com/blog/discipline

https://oregoncrossfit.com/blog/rule-of-3

WOD: 12-9-6 reps for time of: Hang squat cleans 165/105 Burpee bar muscle-ups (workout courtesy of crossfit.com)

Strength: DB Floor Press 10x5 (use the same weight for all sets)

Accessory: 4x6 Strict Bent over db rows

Recovery: 1x50 double loop seated rows to top ab


Open 18.0

Monday, February 11 2019

WOD: Open 18.0 21-15-9 reps for time of: Dumbbell snatches Burpees, jumping over the dumbbell 50/35

Strength: 3 rep OH squat

Accessory: 5x4 Accelerating KB DL, 5x10 Russian swings heavy(this can be done as a complex)

Recovery: 3 min Couch Stretch on each leg