NFT and Some gymnastic Prep

Wednesday,August 8 2018

In case you missed it : Why you should be writing your Pr's on the monthly board

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WOD: Complete 6 rounds not for time; 5 db deadlifts, 4 db hang cleans, 3 db Front squats, 2 db Jerk

Gymnastic Prep: Complete 3 rounds not for time; 5 strict pull ups, 20 Tuck Crunches, 10 Kipping swings, 5 dips (if pull ups are easy go weighted or increase difficulty by doing strict c2b, tuck crunches on the ground, kipping swings focus should be open and closing shoulder girdle as well as keeping legs long and tight, dips can be done on rings/matador/boxes/pbars/push ups)

Recovery: 2k row nose only breathing


NFT

Wednesday, May 16

WOD: NOT FOR TIME - 5xLOB sled drags walking heal to toe, 3x25m prowler sprint, 2k row

Strength: 3 rounds not for time: 10 scottish get ups, 25 banded upright rows, 1:00 plank

Accessory: N/A

Recovery: 5:00 minute Assault Bike, nose breathing only


Not for time this Wednesday

Wednesday, May 2nd

WOD: 5 rounds, NFT, 20 split jumps, LOB Bear Crawl 20 Calories on the bike (this can be completed with a weight vest if you want to make it harder)

Strength: 3 rounds not for time (NFT) 10 Scottish Get ups , 20 rows each arm, 30 abmat sit ups To perform the Scottish Get Up, start on your knees with a pair of dumbbells overhead in lockout. Maintaining lockout, get to your feet, one foot at a time. Return to kneeling and this is one rep.

Recovery: 1k row row nose breathing only


Not For Time - so it should be easy right?

Wednesday, May 3

WOD: 5 rounds, NFT, 20 split jumps, LOB Bear Crawl 20 Calories on the bike

Strength: 3 rounds not for time (NFT) 10 Scottish Get ups , 20 batwings, 30 abmat sit ups To perform the Scottish Get Up, start on your knees with a pair of dumbbells overhead in lockout. Maintaining lockout, get to your feet, one foot at a time. Return to kneeling and this is one rep.

Recovery: Foam Roll