Jump and Swings

Wednesday, February 13 2019

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WOD: 3 rounds, 100 double unders or 200 single jumps, 30 single arm KB Swings 35/26

Strength: 6xLOB Double kb front rack walks, 3xLOB Wheelbarrow walks, 3x:30 front rack static hold

Gymnastic Prep: 2x:30 single arm holds from pull up bar, 2x15 kipping swings(thumbs around the bar)

Recovery: 100 4 count flutter kicks

5 Rounds of Work

Wednesday, January 9 2019

Heads up Oregon CrossFit, we will be closed Saturday, January 12th so that we are able to host the CrossFit Kettlebell Course. We will post a workout for you to complete at home or enjoy the time off!

WOD: 5 rounds, 100 single jumps, 20 air squats, 20 abmat sit ups

Strength: 4 rounds(2 rounds on each arm) - 10 KB single arm swings, 8 Single arm kb high pulls, 4 KB Snatches

Recovery: 2k row/bike/ski nose only breathing

"The Seven"

Tuesday, July 4

One class at 9am. The workout can be scaled modified at needed. All are welcome to attend, just please complete the waiver ahead of time. http://www.crossfit.com/mt-archive2/005450.html

WOD: “Seven” 7 rounds of the following: 7 of each, Handstand push ups, Thrusters 135/95, K2E, Deadlift 245/165, burpees, KB Swings 70/53, Pull ups . 40 min time cap

"The Seven": "The Seven""The 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 http://www.crossfit.com/mt-archive2/005450.html

Clean and Jerk and then 10 min amrap

Saturday, December 20 Coaches meeting from 7:00am-8:30am.  The box won’t be open for early warm ups until 8:45. Assault bike building party after the 10am class.  Any help would be appreciated!

WOD: 1 clean & Jerk every minute on the minute for 10 minutes(increase weight each attempt) then in 10 min AMRAP, 2 HSPU, 4  burpees, 8 KB swings 70/53

Strength/Skill: 5x3 heaviest weighted pull ups

Recovery: coaches choice