An Easy 4 Rounds

Friday, December 6th 2019

WOD: 4 rounds NFT - 10 barbell shoulder to overhead, 20 banded face pulls, 30 abmat sit ups anchored

Strength: 1 rep floor press w/ :03 hold at the bottom

Accessory: 4x10 “Louie” Push ups, 4x20 MED Ball “Punches” (use new med balls)

Recovery: 2x1:00 FLR - arms extended plank


On Tempo

Thursday, December 5th 2019

WOD: 3 rounds: 21 Wall ball, 15 burpee, 9 Russian swings 70/53

Strength: 5x5 Goblet squat(AHAP) using this tempo 5 seconds down and 3 seconds at bottom and fast up - between sets complete 4x10 Russian Swings(AHAP) or 4x8 double kb russian swings

Recovery: 1x20 cobra push ups


Long Distance

Wednesday, December 4th 2019

We are at that time of the year where it seems like the “sickness” is going to start going around. Read our blog to give you some guidelines about training while you are “sick”. Click here: https://oregoncrossfit.com/blog/sick-feeling-ill

WOD: NFT 5 rounds 1k row/row/bike2k , length of training area bear crawl(down and back), Farmers carry down and back

Strength: 4x:30 Hex Db Holds

Recovery: 1x100 banded good mornings


1000 Meters

Tuesday, December 3rd 2019

We are at that time of the year where it seems like the “sickness” is going to start going around. Read our blog to give you some guidelines about training while you are “sick”. Click here: https://oregoncrossfit.com/blog/sick-feeling-ill

WOD: 1k row/ski or 2k C2 bike

Strength: 6x6 Bench press w/ speciality bar use 50-60% of 1RM (football bar, swiss bar, giant camber bar, camber bar, axle/fat bar, bamboo bar)

Accessory: 6x10 lat pull downs banded, 6x10 incline bench face down single arm rows alternating, 6x20 db shrugs

Recovery: 1x50 supermans


"Cindy" & Heavy Squat

Monday, December 2nd 2019

We are at that time of the year where it seems like the “sickness” is going to start going around. Read our blog to give you some guidelines about training while you are “sick”. Click here: https://oregoncrossfit.com/blog/sick-feeling-ill

WOD: “Cindy” 20 min amrap 5 pull ups, 10 push up, 15 air squats

Strength: Work up to a heavy squat. You may use a specialty bar if desired, or use a straight bar and try to set a new record for yourself. If you don't have a record for one of the speciality bars today is the day to do it.

Recovery: 25 cobra push ups


Heavy Lifts

Sunday, December 1st 2019

WOD: 21-15-9 reps for time of: Bench presses Squat cleans ♀ 125-lb. bench, 95-lb. clean ♂ 185-lb. bench, 135-lb. clean

Strength: 5x5 DB Push Press

Accessory: 5xmax effort L-sit hold on pbars or pull up bar

Recovery: coaches choice


Push It

Saturday, November 30 2019

Normal schedule today!

WOD: 7 rounds for time of: 10 push ups 20/15 assault bike calories

Strength: 4x6 Turkish Get ups (total)

Recovery: Coaches Choice


9:30am & 12:00pm classes only!

Friday, November 29 2019

...No early morning classes

9:30am & 12:00pm GP CLASSES ONLY

...no evening classes

WOD: 50/40 assault bike, 50 db lunge steps 50/35, 500m row, 50 db thrusters

Strength: 3 rep standing strict press

Accessory: 3x20 laying on side thumb down rear delt raises

Recovery: 1x25 face down snow angels


OC is closed for Thanksgiving!

Thursday, November 28 2019

OC has class tomorrow 9:30am & 12:00pm ONLY!

All other morning and evening classes cancelled.

Read our NEW BLOG POST about the c2 Holiday Challenge and the New Year's Eve Marathon Row: https://oregoncrossfit.com/blog/c2-holiday-challenge-new-years-eve-marathon


No Rest - Limited Schedule Today!

Wednesday, November 27 2019

OC is closed at 1:00pm today!

5:30am, 6:30am, 9:30am, & 12:00pm ONLY!

NO classes tomorrow! Enjoy your Thanksgiving Holiday!

Read our NEW BLOG POST about the c2 Holiday Challenge and the New Year's Eve Marathon:https://oregoncrossfit.com/blog/c2-holiday-challen...

WOD: 3 rounds for max cals: Assault bike for 30 seconds, rest 30 seconds Ab for 25 seconds, rest 35 seconds Ab for 20 seconds, rest 40 seconds Ab for 15 seconds, rest 45 seconds Ab for 10 seconds, rest 50 seconds There is no rest between rounds.

Strength: 4x8 Bradford Presses, 4x5 standing ring ab fall outs

Recovery: 50 glute bridges