Different type of day

Saturday, November 17 2018

WOD: 20 round - :10 seconds assault bike - :50 active pedal - go for max calories (if you completed recently on the assault bike - use a row erg or ski erg)

Strength: 5 rounds - 10 body weight back squats (use racks), max effort push ups - rest 4:00 between rounds - your squats need to be BELOW 50% of your 1RM backsquat max. The squats are intended to be done unbroken. Change the push ups to a target at different heights to ensure you get 10+ reps a round.

Recovery: Coaches Choice


50's

Monday, October 22, 2018

WOD: 50 DB Squat clean to Thruster, 50 Db Deadlift, 50 Jumping squats with db. Between each set of 50 complete 20 V-Ups

Strength: 1 rep max zercher squat from pins at parallel(use fat bars and or bring long sleeves) - or complete as full zercher squat depending on what you have done recently

Accessory: 3x12 double kb front squat

Recovery: 2:00 total time plank - you may put your feet on the wall and hold a plank - or go alternating one leg planks for variation)


"Isabel"

Tuesday, July 31

It is almost that time again - Best of the West Summer Event 2018 - August 25th and August 26th. OC will be closed on Friday August 24th at 1pm. We will need volunteers on Friday setting up the rig moving equipment etc, we will need judges and volunteers on both Saturday and Sunday. Sunday afternoon we will need volunteers as well to help clean up Summit High School and get OC back to normal for Monday morning classes. If you are interested in helping you may sign up here: https://oregoncrossfit.com/events

WOD: Isabel 30 snatches for time 135/95

Strength: 6x3 Push Jerk @ 70% of 1RM

Accessory: 4x10 supine ring rows (use a weight vest if possible- ensure abs are tight and down and no reaching for the rings)

Recovery: 30 banded pass throughs(keep constant tension on the band)​


Sprint and then hold

Tuesday, June 12

WOD: Every 5 minute for 20 minute - complete 40/30 Assault bike calorie - :10 hang chin over bar (no pull up required just use a box to get over the bar and support yourself and hang)

Strength: 10x2 Push Press@ 75% of 1RM Push Press

Accessory: 3x15 Bench supported - bent over rows thumb out

Recovery: 1x 25 scap push ups


10am - Memorial Day MURPH

HERO WOD: For time: 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. - - - Post time to Results

Recovery: OC Friends & Family BBQ + Potluck to follow!

Murph: Murph


"Fran"

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


Lynne

Sunday, May 20

WOD: WOD: Lynne 5 rounds for max reps of: Body-weight bench presses Pull-ups Complete in 40 minutes - warm up as necessary and rest between rounds as necessary, scale as needed like any other workout - pick a load that allows you to complete at least 10 reps on first round - this can be done with strict or kipping pull ups. The pull ups are done unbroken

Recovery: Coaches Choice

Lynne: LynneComplete 5 rounds of Body weight bench press, and pull ups. Complete with a 40 minute time cap. Record total bench press reps, and kipping/butterfly pull ups