The Final Countdown

Thursday, October 17 2019

WOD: 10-9-8-7-6-5-4-3-2-1, double kb front squat 53/35, Strict Pull ups

Strength: 6x3 Conventional Deadlift @ 70% of 1RM Deadlift

Recovery: 50 unweighted lunge steps

In Each Hand

Wednesday, October 16 2019

WOD: 4 rounds NFT: 4 turkish get ups (2 each hand), 6 one leg squats (best possible squats), 4 broad jumps(scale jumps by jumping onto crash mats, or standing on box and “fall” onto crash mat)

Strength: 8x5 Box Jumps from seated position

Recovery: 1k row

Arm Work

Tuesday, October 15 2019

WOD: 4 rounds- 10 Push up, 8 Feet elevated ring row, 6 bent over barbell rows, 4 V ups w/ :30 hollow rock hold after each v- up

Strength: 10x2 Push Press @ 80%

Accessory: 2x20 db roll back extensions

Recovery: 1x50 banded face pulls w/ pull apart at face

Thruster Time

Monday, October 14 2019

WOD: 21-15-9 Wall ball, Assault bike calories, double db deadlift 50/35

Strength: Work up to a 1 Rep max Thruster

Recovery: 50 unweighted lunge steps

Squat then Row

Sunday, October 13 2019

Awesome Job Oregon CrossFit for completing the first week of the OPEN! We will see you next Saturday 10/19 at 9am to conquer 20.2!

WOD: 5 Front squats, 300m row, 4 front squats, 300m row, 3 Front squats, 300m row, 2 FS, 300m row, 1 FS, 300m row (loading is up to you)

Strength 1: 20 Rep db floor press

Recovery: coaches choice

CrossFit Open Workout 20.1

Saturday, October 12 2019

The CrossFit Open is BACK! And it starts today at 9am! The CrossFit Open is 5 weeks of 5 workouts! Come down for a fun workout and be eligible to win some PRIZES!

It is not required to register for the Open to participate... However, if you would like to you can go to and fill out your profile.

Learn more about the WEEK 1 CrossFit OPEN 20.1 workout & movement standards here:

Warm-up starts at 9am - First Heat begins at 9:15am

Sign up for Heats & Judges at the front desk. Participants & Judges are eligible to win Puori, Athleta & 10 Barrel prizes!

Let's do this Oregon CrossFit!

WOD: CrossFit Open WOD 20.1 || 10 rounds for time of -- 8 ground-to-overheads + 10 bar-facing burpees || Rx’d​ ♀ 65 lb. ♂ 95 lb. -- Scaled ♀ 45 lb. ♂ 65 lb., scaled may step over bar on burpees​ (Time cap: 15 minutes)

Ski, Row, Ski, Row...

Friday, October 11 2019

Tomorrow is the first workout of the OPEN! Come in at 9am to crush 20.1! The CrossFit Open is for EVERYONE and it is not required to registered to participate... However, if you would like to you can go to and fill out your profile. The Open will continue for every Saturday at 9am for 5 WEEKS! So come on in and have some FUN and WIN PRIZES!

Let's do this Oregon CrossFit!!

WOD: 10 rounds, odd 250m ski and even 250m row, 5 burpees, 2 strict pull ups. (scaled up as needed to maybe 8/4, or 10/5)

Strength: Seated Z press from pins at nose height

Recovery: 1x50 straight arm lat pull downs


Thursday, October 10 2019

WOD: 40-30-20-10 Med ball clean + abmat sit ups

Strength: 8x3 Conventional Deadlift @ 65% of 1RM Deadlift

Accessory: 6x3 Bulgarian Split Squats, 6x8 Russian Swings

Recovery: 50 hip circle glute ham bridges

Quality Over Quantity

Wednesday, October 9 2019

WOD: Complete as many rounds as possible in 20 minutes of(quality over quantity): 10 strict knees-to-elbows 3 wall walks :30 Static overhead hold with db or kb while kneeling 5 P- Bar Shoot Thrus

Strength: 4xLOB bear crawl(middle area) with weight vest on if possible, 4xLOB Sled drag(overstride and walk heal to toe)

Recovery: 1 mile assault bike

6 Round LOB

Tuesday, October 8 2019

WOD: 6 rounds - Length of building carry(down and back)(pick something heavy could be sandbag-db-kb-dball, etc) between rounds complete max push ups. (complete at least 10 push ups a round)

Strength: 5 rounds: 10 bent over db rows, 10 standing db rows, 20 seated banded low rows, 10 standing shrugs

Recovery: 50 laying on back ball throws into the air