Barbell work

Friday, December 7 2018

WOD: Complete 10 rounds with barbell: 5 deadlift, 5 front squats, 5 push jerks, 5 hang cleans (increase weight each round, no time limit)

Strength: 1 rep max Floor press - either straight bar or speciality bar -

Recovery: 2x1:00 birdog (1:00 on each side)


Gymnastic amrap

Friday, September 21 2018

WOD: Complete as many rounds as possible in 10 minutes of: 15 toes-to-bars 50-ft. handstand walk Scales for handstand walk - working back from hs walking from the wall/shorten the distance/static holds on wall/wall walks/static Db holds for maybe 2x:30 arms fully extended body tight and pressing up overhead. Workout Courtesy of CrossFit.com

Strength1: 6 rep db bench press

Accessory: 3 rounds: 10 db rows on each arm, 12 db roll back extensions, :20 Hollow hold

Recovery: 1x50 banded tear aparts


Tabata and then time trial

Friday, August 31 2018

Reminder - OC will have two GP training sessions on Monday(Labor Day) 9:30am and 12(noon) with Open training from 10:30am-12(noon). Basics will be at 9:30am on Monday.

Next Competition the information you need to think about!

WOD: Tabata Strict Pull ups rest 4 minutes - then Run 1 mile for time (if no run complete 2k ski or 2k row/ or 4k C2 Bike or 100 cal assault bike)

Strength: 1 rep max floor press

Accessory: 3x12 db cuban presses, 3x20 seated db shrugs, 3x12 thumb out db rows (both arms at once )

Recovery: 100 banded tricep extensions


Max effort conditioning and 5 rep push press

Friday, August 10 2018

Contest time: Write Oregon CrossFit a review on a social media site and get entered to win some free apparel. - Write a google, facebook, yelp, or any other site review, send me a copy of the review (sean@oregoncrossfit.com - write "review" in the subject title) every review gets an entry into a drawing for some FREE swag. You get an entry for each review - winners will be announced next Wednesday.

WOD: Complete max effort 1k row/ski or 2k C2 Bike, or 100 cal assault bike rest 5 minutes - complete max effort 500m row/ski 1k c2 Bike or 50 cal assault bike - add total time for score for the day.

Strength: 5 rep max push press (complete 20 or less total reps - this could be done with db/kb)

Accessory: 3x10 Ring rows with a 5 second up, 3 second hold at top and 5 second descent (scale number of total ring rows if needed to keep tempo)

Recovery: Laying on back 1x100 banded tear aparts (band should be hitting you in the top ab/same place your bench should be touching)

1k Row: 1k Rowuse the Concept2 erg and complete a 1k for time. Program the monitor before starting

500m Ski: 500m Ski500m ski sprint

100 Calories on the Assault Bike : 100 Calories on the Assault Bike 100 calories on the assault bike for time

50 calories on Assault Bike: 50 calories on Assault Bike50 calories for time on the assault bike

1k ski : 1k ski use the Concept2 Ski erg and complete a 1k for time. Program the monitor before starting

500m Row: 500m Row


A couple of benchmarks

Phil A. using the Athletic Training Platform

WOD: 2k row for time

Strength: Work up to a heavy strict press

Accessories: 3 rounds not for time - 12 tate presses, 12 push ups to a board or plate, 12 db upright rows (6 each arm alternate arms)

Recovery: 30 scap push ups

2k Row: 2k RowComplete 2000m on the concept 2 erg. Set the monitor to count down so that you have an accurate time.

Strict Press: Strict Press


FOR TIME - Fast and Heavy

Friday, June 22

WOD: For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meter DB load is up to you - if no run row 500m or 1k concept 2 bike, or ski 500m,

Strength: work up to a heavy chin up - after complete 3x5 chin ups @ 60% of your 1RM daily max (scaled work accumulate 1:00 total time chin up hold - and 15 total reps using lightest band possible)

Recovery: 1x50 on each arm seated rows

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


"Nasty Girls"

Friday, June 8

WOD: “Nasty Girls” 3 Rounds, 50 Air Squats, 7 Muscle Ups(scale with 4 dips and 4 kipping or butterfly pull ups) 10 hang power cleans 135/95 (20 min time cap)

Strength: 5 rep max bench press with db or kb

Accessory: work on M/U transition - fundamentals/requirements for muscle ups

Recovery: 1x100 banded tricep extensions​

Nasty Girls: Nasty Girls


Fat Arm Friday

Friday, June 1

WOD: 21-15-9 Strict Pull ups, Calorie row, burpees (if some strict pull ups but not 40+ reps cut the number, if no strict pull ups use a band that allows you to complete 3-5 reps strict, if no strict pull ups with band use ring rows and utilize weakest grip)

Strength: 1 rep max bench press close grip (1 finger on the smooth)

Accessory: 3xME close grip push ups(rest 1-2 minutes between efforts)

Recovery: 1:00 plank arms extended