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


Hang cleans, HSPU, burpee box jumps

Tuesday, November 15

Check out Coach JD's latest Blog post: https://oregoncrossfit.com/blog

WOD: 3 rounds: 8 hang full cleans 155/105, 10 HSPU, 12 burpee box jumps 24/20

Strength: 12x2 Strict Press @ 70% of 1RM Strict Press

Accessory: 3x20 thumb down rear delt raises on each side

Recovery: 1x100 banded tear aparts


Hang Squat Cleans and C2B

Friday, Nov 13

Announcements:

1. If you would like to compete at the Oregon Winter Event 2016, please email me: Sean@oregoncrossfit.com

1A. If you would like to judge/volunteer please go here: https://oregoncrossfit.com/events/oregon-crossfit-...

2. Please keep the backroom/shower/cubby area clean and picked up!

3. Supplements are in if you requested something we got it in so come and get it.

4. Please continue to sign up and be on time or early for class!

WOD: 21-15-9 Hang squat cleans 155/115, and chest to bar pull ups

Strength: 10 rep db floor press

Accessory: 3x20 Tate Presses

Recovery: 50 Lunge steps


5 rounds, burpee box jumps, american swings

Monday, Dec 23 Holiday Schedule for those that have been asking: Tuesday, Dec 24: Open for 5:30 am, 6:30 am, 9 am,10 am (Women's Only Class) 12 pm Wednesday Dec 25: CLOSED Thursday, Dec 26: OPEN for 12 Tuesday, Dec 31: OPEN for 5:30 am, 6:30 am, 9 am, 10 am (Women's Only Class) 12 pm Wednesday, Jan 1: Closed all Day, I will probably be training that day so there will be some kind of open gym WOD going on. Thursday, Jan 2: Open all day Happy Holidays!

WOD: 5 rounds, 10 burpee box jumps 24/20, 20 American Swings 53/35

Strength/Skill: spend 15 minutes working up to a heavy hang clean

Mobility: voodoo band legs