75% Press n Pull
- 18 AUG 2019
- Results
- 0 Comments
- Daily WOD
Sunday, August 18 2019
WOD: 21-15-9 BW/75% Bench Press and Strict Pull ups
Strength: 4x8 KB Snatch (8 on each hand)
Accessory: n/a
Recovery: coach's choice
10-20-30-40-50
- 17 AUG 2019
- Results
- 0 Comments
- Daily WOD
Saturday, August 17 2019
WOD: 10-20-30-40-50 Double under and air squat
Strength: 5x5 Push Jerk @ 65% of 1RM push press
Accessory: 2xLOB Farmers Carry (push on the loading)
Recovery: coach's choice
Deadlift, Hang Clean, Front Squat, Jerk
- 16 AUG 2019
- Results
- 0 Comments
- Daily WOD
Friday, August 16 2019
Check out Sarah's new blog post "More is not Better": https://oregoncrossfit.com/blog/more-is-not-better
WOD: Complete 6 rounds not for time; 5 db deadlifts, 4 db hang cleans, 3 db Front squats, 2 Jerk
Strength: 3 rep bench press max
Accessory: 3x20 Thumb down laying on side rear delts (keep arm in line with chest), 3x20 banded tricep extensions
Recovery: 3x1:00 plank
Bike to Box
- 15 AUG 2019
- Results
- 0 Comments
- Daily WOD
Thursday, August 15 2019
WOD: 4 rounds - 12 cal assault bike - 10 burpee box jumps overs
Strength: 10x2 Box squat @ 75% use same speciality bar as previous two weeks
Accessory: 3x20 front rack kb lunge steps
Recovery: 100 Jump Rope singles
40 Min AMRAP
- 14 AUG 2019
- Results
- 0 Comments
- Daily WOD
Wednesday, August 14 2019
Check out Sarah's new blog post "More is not Better": https://oregoncrossfit.com/blog/more-is-not-better
WOD: 40 min AMRAP 800m run, LOB(down and back first blue post to last blue post) sled drag , 20 Hip extensions on GHD, LOB Farmers carry 53/35
Strength: n/a
Accessory: n/a
Recovery: 50 abmat sit ups
Close, Med, Wide Floor Press
- 13 AUG 2019
- Results
- 0 Comments
- Daily WOD
Tuesday, August 13 2019
Check out Sarah's new blog post "More is not Better": https://oregoncrossfit.com/blog/more-is-not-better
WOD: 60 KB Snatch 53/35, 30 assault bike calories, 100 d/u
Strength: 12x3 Floor press @ 65 of 1RM (each set complete 3 close grip, re rack, 3 medium grip, re rack, wide grip, rack - then partner goes - try to rest 1:00-2:00 between sets - each person will perform 4 rotations of the previous)
Accessory: 2 rounds - 25 banded rows, 25 banded upright rows
Recovery: 1x100 standing overhead banded tear aparts
Beat your Records!
- 12 AUG 2019
- Results
- 0 Comments
- Daily WOD
Monday, August 12 2019
Check out Sarah's new blog post "More is not Better": https://oregoncrossfit.com/blog/more-is-not-better
WOD: Pick two and get records for both - 400m run for time - 500m ski, 500m row, 1k C2 Bike
Strength: 1 rep max zercher squat
Accessories: 4 rounds - 8 weighted step ups, 25 glute ham bridges
Recovery: 1x50 calf raises
500m Row: 500m Row
400m Run: 400m Run
500m Ski: 500m Ski500m ski sprint
Row, Flip, Jerk
- 11 AUG 2019
- Results
- 0 Comments
- Daily WOD
Sunday, August 11 2019
WOD: 3 rounds - 500m row, 2 Tire flips, 8 DB Push Jerks 50/35
Strength: 2 rounds - 12 feet elevated ring rows, 20 head down shrugs, :30 hollow hold,40 banded tear aparts
Accessory: n/a
Recovery: coach's choice
EMOM
- 10 AUG 2019
- Results
- 0 Comments
- Daily WOD
Saturday, August 10 2019
WOD: EMOM for 20 minutes 3 Power cleans on odd minutes, 4 burpee box jump on even minutes
Strength: 4x4 Front squat
Accessory: n/a
Recovery: coach's choice
Push Press Max
- 9 AUG 2019
- Results
- 0 Comments
- Daily WOD
Friday, August 9 2019
Check out what Tiana has to say about the Sports Performance Program: https://oregoncrossfit.com/blog/tiana-w-testimonial
WOD: 4 rounds - 10 Strict HSPU or 10 Strict Presses w/ kb, 20 Russian Swings 70/53,
Strength: 3 rep push press max
Accessory: 3 rounds - 25 banded low rows, 25 hollow rocks
Recovery: 100 banded tricep extensions