27-21-15-9

Sunday, February 3 2019

Check out OC's recent blog posts!

https://oregoncrossfit.com/blog/the-crossfit-open-2019

https://oregoncrossfit.com/blog/the-story

https://oregoncrossfit.com/blog/thoughts-from-sean

WOD: 27-21-15-9 Cal Ski(if no ski, row or C2 bike cals) and Push ups

Strength: Work up to heaviest Complex: 1 db hang clean(squat), 1 db clean(power) 3 DB Push jerk

Accessory: 3x20 Reverse Hyper

Recovery: Coaches Choice


20 and 20 for 3 rounds

Tuesday, March 6

WOD: 3 rounds, 20 single arm kb clean and jerk 53/35, 20 burpee plate jump 45# plate

Strength: Every other minute for 10 minutes: 1 hang clean + 5 push Presses @ 70% of 1RM Push Press

Accessory: 3x10 supinated ring row - row using your weakest grip if known(to make more difficult elevate feet)

Recovery: 1x100 straight arm lat pull downs


300

Saturday, February 28 PLEASE Submit your scores for the 2015 OPEN.  Even if you are looking for a redo get your current score in please! This will save us from having any problems on Monday afternoon.

WOD: 300 Cal on Assault bike in teams of 2

Strength/Skill: Work up to a heavy single hang clean + Jerk or if you trained yesterday, hang snatch + overhead squat

Recovery: coaches choice


New Years Eve Schedule

Tuesday, Dec 31 Morning schedule but no afternoon classes. 5:30am, 6:30am(Basics), 9am, 10am (Women's Basics) 12 pm Everyone be please be safe and responsible this New Years Eve! Open Gym hours tomorrow(JAN1): TBD
Juli will be changing the days and times she will be holding nutrition office hours in January, to try and accommodate those who can not make Wednesday evenings. Please mark these on your calendar if you are wanting to meet her for a body fat check or to discuss new years goals.
Tuesday January 7th, 6:30- 7:45am
Monday, January 20th, 4:15-5:45pm
If you know you will be coming, you can email her in advance at julihuddlestonmsrd@gmail.com. Happy New Year!

WOD:  21-15-9 hang power clean 135/95 and Pull up

Strength/Skill: 4x4fs/8bs(rest 2 minute from the end of your squats)4 Front squats @ 82% of 1 RM, 8 Backsquats at the same weight

Mobility: foam roll with purpose


C2B, Box Jump, HSPU, 800m Run

Tuesday, August 27 Jules will be holding a Nutrition office hour tomorrow, Wednesday August 28th, at 6:30pm. September office hours will be Wednesday September 11th and 25th, also at 6:30pm. Please come with questions and concerns with regard to anything nutrition related, exercise or otherwise. This is also a good time to do measurements for body fat testing if this is something you are interested in. She will meet you by the couch on the main floor, then can move up to the office."

WOD: 60 C2B, 30 box jumps 30/24, 15 HSPU, 8-00m run

Strength/Skill: 5x1 Clean + Hang Clean + 1 Jerk

Mobility: Jerk mobility off of the box