50, 40, 30, 20,10

Wednesday, February 20 2019

WOD: Not for time but for work 50 goblet squats, 40 lunges, 30 strict presses on each arm with DB or KB, 20 Strict Knees to Elbows, 10 strict pull ups(c2b if possible)

Gymnastic Prep: 100 flutter kicks, 100 scissor kicks, 100 russian twists with steel plates. 3:00 min total plank

Recovery: 1k

30 x 5

Thursday, February 7 2019

WOD: For time: 30 OH walking lunge steps, 30 Knees to Elbows, 30 abmat sit ups, 30 cal row, 30 sit ups, 30 K2E, 30 OH walking lunge steps. Men use 45# plate, women use 35# plate Workout Courtesy of CrossFit.com

Strength: 6x4 Front Squat @ 75% of 1RM

Accessory: 2x20 db walking lunge steps(use 50/35 or more if possible)

Recovery: 1:00 bottom of foot roll out

On a 12 Minute Clock

Wednesday, 30 January 2019

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WOD: On a 12-minute clock, 4 rounds of: 1 minute of 53/35lbs kettlebell snatches 1 minute of sit-ups 1 minute of lunges Workout courtesy of CrossFit.com

Strength: 3 rounds - Yoke Front rack static holds - Down and back Heavy Front Rack carry, Max Box Support

Recovery: 1k row/ski or 2k bike nose only breathing


Wednesday, January 23 2019

WOD: 4 rounds NFT - 6 wall walks - 6 Turkish get ups - 6 box jumps (high box if possible) - 2 forward rolls on gymnastic mat

Strength: 6x2 Front rack barbell lunges (not for max but for technique practice)

Recovery: 50 cal assault bike nose only breathing


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


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


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