AMRAP for 20

Friday, May 11

WOD: 20 min amrap, 4 C2B Pull ups, 6 Strict HSPU (scale with strict kb presses) 12 KB Snatches 70/53(6 on each hand) (you may do 2 strict M/U in stead of C2B)

Strength: Work up to a 10 Rep max Db bench press

Accessory: 3x25 banded tear aparts

Recovery: 1x100 banded tricep extensions


Go once and then come back to it

Monday, April 23

WOD: 30 KB snatches 70/53, 20 C2B pull ups, 30 box jumps 24/20, 40 wall ball 20/14, 30 box jump overs 20 C2B pull ups, 30 kb snatches 70/53

Strength: Work up to a heavy speciality bar squat

Accessory: Practice kb snatches between squats

Recovery: 1x50 Glute ham bridges with hip circle


American Swings and floor presses

Thursday, April 28

I know there has been some interest in people coming up to Portland for Super Regionals, Pat Wells is attempting to organize a house up there if people are wanting to do that. Please reach out to him, patrick@oregoncrossfit.com or post to comments if you are interested in doing that.

If you are interested in supporting Carly at Super Regionals(May 20-22) please consider purchasing a t-shirt/tank top here:http://www.rokfit.com/products/stormin-carl-carly-fuhrer The proceeds from the T-shirt/tank top sales will go to offset costs associated with competing.

WOD: 42 American Swings 53/35, 21 db floor press(load is up to you), 30 American Swings, 15 floor press, 18 American Swings, 9 floor press

Strength: EMOM for 12 minutes 2 power snatches + 2 Overhead squats

Accessory: 3x6 single leg squats (use a box to scale)

Recovery: banded hip mobility


Hops and Snatches

Tuesday, February 3 Please consider donating or joining us for the Polar Plunge 2015. Also here is the sign up for the 2015 CrossFit Open: Everyone will be doing these workouts on Fridays, starting February 26th.  Please get signed up ahead of time! Extra: 10 Rep Max Dumbell Bench Press

WOD: 3 rounds, 50 lateral hops onto a 45# plate,  20 KB Snatches 53/35

Strength/Skill: 5 min EMOM, 5 presses @ 60-70% of best press and 10 abmat sit ups

Recovery: foam roll lats and upper back


KB work, lunges, T2B

Wednesday, October 1 This Sunday Open Gym will be from 8-9am.  Class will be from 9-10am.  If you have questions, post to comments

WOD: 21-15-9 KB Snatch 53/35(single arm), Lunges(unweighted, in place ), T2B

Strength/Skill: 3x3 back squat(emom for 3 minutes, on your own time, heavy and fast) , then 5x1 High hang clean

Mobility: 30 cobra push ups, 10 scorpions


Snatches and updates

Wednesday, July 9 Ladies, please post to comments on which color of tank top you would prefer.  You have tomorrow to voice to your opinion.  The logo/etc hasn't been decided yet we need colors first.  http://www.nextlevelapparel.com/Prod-22-1-66-1/new-tri-blend-racerback-tank.htm For those of you who have Instagram follow OC at: oregoncrossfitoc Here is a youtube page with a lot of PR videos: https://www.youtube.com/user/MrSwells6515/videos And finally the Oregon CrossFit Facebook page: https://www.facebook.com/pages/Oregon-Crossfit/131779453485

WOD: 3 rounds, 30 KB Snatches, 30 D/U

Strength/Skill: Snatch + 3 OH Squats , 5x1+3

Mobility: gut smash


Snatch work, Front squats

Wednesday, June 4 If you are interested in competing at the Oregon Summer Games 2014 please email to discuss: sean@oregoncrossfit.com.  Registration will open shortly so I would like to have a conversation with all of my athletes beforehand if your thinking about competing.  Thanks!!

WOD: 100 KB Snatches(you may only set the KB down 3 times, if you set it down more than 3x, you get a 2k row penalty)

Strength/Skill: 5x1 + 1 + 1 Hang Snatch + OH Squat + Hang Power Snatch then Front squat 3,3,3,

Mobility: foam roll your quads