NFT and Some gymnastic Prep

Wednesday,August 8 2018

In case you missed it : Why you should be writing your Pr's on the monthly board

Contest time: Write Oregon CrossFit a review on a social media site and get entered to win some free apparel. - Write a google, facebook, yelp, or any other site review, send me a copy of the review ( - write "review" in the subject title) every review gets an entry into a drawing for some FREE swag. You get an entry for each review - winners will be announced next Wednesday.

WOD: Complete 6 rounds not for time; 5 db deadlifts, 4 db hang cleans, 3 db Front squats, 2 db Jerk

Gymnastic Prep: Complete 3 rounds not for time; 5 strict pull ups, 20 Tuck Crunches, 10 Kipping swings, 5 dips (if pull ups are easy go weighted or increase difficulty by doing strict c2b, tuck crunches on the ground, kipping swings focus should be open and closing shoulder girdle as well as keeping legs long and tight, dips can be done on rings/matador/boxes/pbars/push ups)

Recovery: 2k row nose only breathing


Tuesday, July 31

It is almost that time again - Best of the West Summer Event 2018 - August 25th and August 26th. OC will be closed on Friday August 24th at 1pm. We will need volunteers on Friday setting up the rig moving equipment etc, we will need judges and volunteers on both Saturday and Sunday. Sunday afternoon we will need volunteers as well to help clean up Summit High School and get OC back to normal for Monday morning classes. If you are interested in helping you may sign up here:

WOD: Isabel 30 snatches for time 135/95

Strength: 6x3 Push Jerk @ 70% of 1RM

Accessory: 4x10 supine ring rows (use a weight vest if possible- ensure abs are tight and down and no reaching for the rings)

Recovery: 30 banded pass throughs(keep constant tension on the band)​

1 min rounds

Thursday, June 7

WOD: 3 rounds: 1 Min at each station, Bike, D/U, Burpee, row (1 minute between rounds - total run time is 18 minutes)

Strength: 10x2 conventional deadlift off pins @ below knee @ 70%

Accessory: 3x20 Goblet squat (AHAP)

Recovery: 1x1:00 min banded good mornings

Fast ........

Tuesday, June 5

WOD: 21-15-9 Burpee Pull up, Russian Swings 70/53 (scale up on Russian swing or use double kb if you're feeling frisky)

Strength: 12x3 Floor Press @ 65% of 1RM floor press

Accessory: 3x5 Pendlay rows (clean grip touch the ground between every rep - work heavy) between sets complete 3x10 db/kb shrugs

Recovery: 1x50 banded upright face pulls(choke band to bottom of power rack and pull to face - keep shoulders back and down)


Tuesday, May 22

If you are interested in competing at the Best of the West Summer Event 2018 please email me - if you have already emailed me I will respond so please don't email me again : ) . If you have questions about competing or would like to volunteer to judge/set up/tear down etc please either post to comments or email.

We will be hosting a mock weightlifting meet(Snatch, Clean and Jerk) Sunday, June 3 if you would like to compete sign up is at the front desk. If you volunteer for the one session and compete in the other it is FREE! You do not have to wear a singlet - just come in ready to have fun and lift some weights. Questions post to comments or email.

WOD: 3 rounds - 20/15 assault bike - 20 single arm kb rack to overhead 53/35 - 20/15 burpee (press, push press, push jerk any is okay for the kb to overhead)

Strength: 9x3 Floor Press @ 80% of 1RM floor press (should be fast still- so you may do all three of your weakest grip sets first, or drop the weight if 80% is too challenging for the day)

Accessory: 2x50 db bent over rows

Recovery: 1:00 hollow hold

EMOM and Gymnastics

Saturday, March 3

WOD: 20 MIN EMOM, 1 Power Clean, 1 Front Squat, 1 Push Press/Push Jerk, on even minutes, on odd minutes, complete or 200m row or :40 ass bike at 70/60 rpm pace (pick a weight and stick with it on the weight lifting portion)

Gymnastic Prep: 30 shoot thrus on p-bars(push up shoot thru, dip, shoot thru) - 3:00 total time hanging from pull up bar

Recovery: Coaches Choice