21-15-9

Sunday, January 20 2019

WOD: 21-15-9 KB Snatch (each arm 21 reps) - Power cleans 135/95, Jumping lunges(each leg)

Strength: 4x2 Sumo Deadlift with a pause at the knee 75% of 1RM Sumo Deadlift

Accessory: 3 rounds - 25 glute ham bridges with hip circle, 25 side steps with hip circle on, 25 forward and backward steps with hip circle on

Recovery: coaches choice


Saturday, January 12 2019 - OC IS CLOSED

Saturday, January 12 2019

OC is closed to host the CrossFit Kettlebell Course!

Here is an at home workout for you to complete!

WOD: Tabata push-ups Rest 1 minute Tabata single-leg squats or air squats Rest 1 minute Tabata tuck crunches Rest 1 minute Tabata jumping lunges The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.


100 Calories

Thursday, January 10 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: 100 cal assault bike for time

Strength: 8x3 Back squat to a box at parallel @ 80%

Accessory: 4x5 Lateral Lunge steps, 4x20 Russian swings

Recovery: 100 calf raises


50-40-30-20-10

Monday, January 7 2019

WOD: 50-40-30-20-10 Lunges 70/53(single kb in front rack) and ½ burpees, 25,20,15,10,5

Strength: work up to a 3 rep box step up on a 12” box (use db/kb, barbell, safety squat bar, etc)

Accessory: 2x25 Groiners

Accessory: 50 calf raises standing on power rack


"Fran"

Monday, May 21

WOD: “Fran” 21-15-9 Thruster 95/65 and Pull ups (10 min time cap - scale to get done in 10 minutes or less - use ring rows for pull ups)

Strength: Good morning 8 rep max (use either a speciality bar or a regular bar)

Accessory: 2x50 Russian Swings

Recovery: 50 lunge steps un weighted

Fran: Fran


50 on down

Monday, July 17

Wod: WOD: 50-40-30-20-10 Lunges 53/35 kb front rack lunges 1kb (each step counts) abmat sit ups or ⅓ GHD sit ups(15,12,10, 7, 3)

Strength: Strength: 8 rep max good morning (starting from pins, complete around 20 reps total)

Recovery: 1k row


16 min Amrap

Wednesday, March 1

WOD: 16 min Amrap, Use 50% of Chin up weight, and complete 2 Weighted Chin ups(strict), 4 double kb Russian Swings(AHAP) 6 box jumps 30/24, 8 Lunge Steps(unweighted), 10 Burpees

Strength: work up to heaviest chin up or if no chin up complete: (If no chin up, complete 7x1 with lightest band, and 3x1 negatives)

Accessory: 3x50 each side thumb down rear delt raises

Recovery: teres smash or peanut in the middle back

Weighted Chin Up : Weighted Chin Up Palms facing you, weighted chin up