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, 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: 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. For those of you who have Instagram follow OC at: oregoncrossfitoc Here is a youtube page with a lot of PR videos: And finally the Oregon CrossFit Facebook page:

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:  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