"JT"

Friday, May 18

WOD: “JT” HSPU, Ring Dip, Push Up 21-15-9 (20 min time cap - if you have completed kipping complete strict or vice versa) http://www.crossfit.com/mt-archive2/000838.html

Strength: Seated press from pins at nose height - 1RM

Accessory: No time

Recovery: 2x25 - banded face pulls and banded tricep extensions

JT: JT


4 rounds, 500m row, 15 HSPU, 1 rope climb

Friday, August 4

WOD: 4 rounds, 500m row, 15 HSPU, 1 rope climb Notes: Scale HSPU with a lesser number to complete using HSPU as the movement, if no rope climb complete 5-8 pull ups(kipping is fine, but no bands), no pull ups use ring rows. People can start on rope if large class and go out of order to get 4 rope climbs in

Strength: 5 rep max push press

Recovery: 100 banded face pulls


16 min EMOM

Friday, December 16

The workout can be completed in a weight vest if your feeling like you want a challenge.

WOD: 16 min EMOM, 1 M/U, 2 HSPU, 3 American Swings 53/35

Strength: 1 rep max push press, if you have completed this recently then use a fat bar

Accessory: 1x Max push ups to a 25# plate, 1x max push ups to 2 25# plates, 1x Max push ups to 3 25# plates. Complete in a row, with little to no rest. Record total number of reps

Recovery: Foam Roll

Fat Bar/Axle Push Press: Fat Bar/Axle Push PressPush press using an fat/bar axle

Push Press: Push Press


two AMRAPs

Friday, December 2

WOD: 5 min amrap, 5 T2B, 25 D/U, rest 2 minutes, 5 minute Amrap, 5 HSPU(use the method that allows you to go the fastest) 5 Chin ups(kipping or strict) scaled version thumb out ring rows

Strength: 1 rep max floor press

Accessory: 3x5 kb skull crusher with 5 second descent(if the kb is too heavy use db)

Recovery: 1x50 heavy band tricep extension(use a band heavier than normal)

Floor Press: Floor Press


"Nate"

Friday, August 12

Read about Nate here: https://www.crossfit.com/workout/2008/02/12#/comme...

Interested in the Summer Event next weekend read here: https://oregoncrossfit.com/workouts/run-and-squat

WOD: “Nate” 20 min amrap, 2 m/u, 4 hpsu, 8 American swings 70/53 Scale for M/U = 2 pull ups and 2 dips Scale for HSPU = KB strict press or db strict press Scale for American swings = Lighter American Swing or russian swing

Strength: behind the neck jerk, either split or push

Recovery: 1x max effort push ups

Nate: Nate


4th of July one class at 10am

Monday, July 4

Oregon CrossFit will have one class at 10am. All are welcome to attend See work out here: http://www.crossfit.com/mt-archive2/005450.html

WOD: “Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups


Rows, HSPU, American Swings, Rows

Friday, June 24

WOD: row 500m then 4 rounds, 10 HSPU, 20 American Swings, then row 500m for time(2 total)

Strength: max weighted pull up(or get your first strict Pull up)

Accessory: 3x5 kneeling kb presses(both arms at same time), 3x10 close grip push ups

Recovery: 50 hammer curls

Weighted Pull up: Weighted Pull upPalms facing away, max pull up


Open 16.4

Friday, March 18th

Heats will be at 4:55, 5:20, 5:50, 6:20. Please post to comments if you want to reserve a spot.

WOD: ​Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Accessory: 3x5 DB Bench Press (AHAP) then 3x30 db rollback extensions 3x20 close grip push ups 3x10 Leg lifts hanging from a pull up bar

Open 16.4: Open 16.4​Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target