Barbell Rows

Friday, October 26 2018

WOD: 100 barbell rows 95/65, every time your set the bar down complete 4 burpees over bar

Strength: Work up to a heavy single bench press from pins - try to choose a pin where its your sticking spot in your bench press

Accessory: 3x:1:00 HEX db holds, 3x10 standing supinated barbell french presses 3x20 laying on back med ball throws into the air

Recovery: 1x100 banded tear aparts (band should be hitting you in the top ab)

1 to 10, and always 10

Friday, December 1

Last day for the OC store is DEC 4: HERE

Latest blog post: HERE

WOD: Starting with 1 C2B go up to 10 C2B - between every set(1,2,3, etc) complete 10 American swings 70/53 - scaled version of workout could include russian swings if needed and regular pull ups or ring rows or strict banded pull ups.

Strength: Work up to heaviest weighted pull up or chin up or both (scaled version work ring rows here if you want to use a band during the wod or vice versa)

Accessory: Complete 3xME P-bar or ring push ups - scaled version complete max effort push up or box push ups

Recovery: 1x100 seated face pulls

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

Weighted Pull up: Weighted Pull upPalms facing away, max pull up

"Elizabeth" and squat

Monday, December 12

On the squats: pick a bar that you haven't used yet and work up to a heavy squat. Depending on the bar and your own leverages will depend on how close it is to your normal squat. You should work up to a heavy single in 10-12 attempts.

WOD: “Elizabeth” 21-15- 9 Full cleans 135/95, Ring dips(scale with pbar dips or push ups)

Strength: 1 rep max specialty bar back squat

Recovery: 1x100 banded pull throughs ​

Safety Squat Bar: Safety Squat Barusing the safety squat bar, complete a free standing squat

Buffalo Bar/Bow Bar: Buffalo Bar/Bow Barusing the bow bar complete a free standing squat

Elizabeth: Elizabeth

High Bar Back Squat: High Bar Back Squat

Giant Camber Squat: Giant Camber Squatusing the giant camber squat, complete a free squat


Monday, July 13

Reminder: 4:45 and 6:30pm on Wednesday are our QuickFit class. This class is open to all OC members as well as their guests. If you have questions please post to comments.

SFH(Stronger Faster Healthier) will be in the house this evening for product sampling of all their great products. Kenny will be there for the 4:30,5:30 and 6:30pm classes as well as the early morning classes on Tuesday(5:30, 6:30, 7:30 and maybe 9). Come get a workout in this afternoon or just stop by to chat. Everyone interested in SFH is welcome to check it out. There website is here:

WOD: “Helen” 3 rounds, 400m run, 21 American Swings 53/35, 12 Pull ups

Strength: Work up to a heavy single with a wide squat( you may use a different bar or box)

Skill: 5x2 Box Jump (record highest jump for 2 reps)

Recovery: Couch Stretch

Helen: Helen

Barbell work

Monday, July 6 Reminder: This Wednesday at 4:45pm and 6:30pm are two classes Open for any of you to bring friends/family interested in training at Oregon CrossFit. The class will be focused on a high cardio output and lasts 30 minutes. Please have any guests complete the online waiver ahead of time the class is FREE to any guests. Reminder: On Sunday, July 19th we start a Sunday Olympic Weight lifting class at 10am. Questions? Post to comments.

WOD: 15-12-9 Power Clean 135/95, Front squat, Push Jerk

Strength: Max Effort Zercher Squat

Skill: 4x3 Single Leg squats(pistols) if possible do them weighted. Work on proper body positioning. Scaled version do them off the side of a box

Recovery: Banded Hip Opener

Zercher Squat: Zercher Squat

KB Work

Monday, June 29 Congratulations to Dave T, who finished the Western States 100 mile race in 23:27! Profiles for each of you are getting built. That means you can start tracking your own results. Entering in past personal records in anything we have on the whiteboards. All of the tracking and results can be done on your phone. Post to comments if you have questions.

WOD: 5 cycles of 1 min and 1 min off KB Snatch 53/35. Count total reps

Strength: Work up to a heavy single Sumo Deadlift

Assistance: 5x5 Goblet Squats

Sumo Deadlift: Sumo Deadlift

Recovery: 1x100 Banded good mornings