Tuesday, February 19 2019
WOD: 6 rounds 20 lateral jumps over a cone or something similar , 25/20 cal sprint bike/row/ski(sprints)
Strength: 9x3 Bench Press @ 70% of 1RM Bench Press
Accessory: 2x25 standing banded pulls to face with band choked low
Recovery: 1x100 straight arm lat pull downs
Monday, February 18 2019
WOD: 3 rounds, 15 C2B, 21 OH 75/45
Strength: 3 rep max Good morning
Accessory: 4x6 Elevated front leg lunge steps w/ db’s step on 45# plate
Recovery: 25 leg swings on each leg
Sunday, February 17 2019
Check out OC's recent blog posts!
https://oregoncrossfit.com/blog/how-to-develop-spe...
WOD: 5,4,3,2,1 DL heavy, row 100,200,300,400, 500 (round 1 5DL and 100m row)
Strength: 6x2 Split jerk (loading is up to the individual)
Recovery: coaches choice
Saturday, February 16 2019
Check out OC's recent blog posts!
https://oregoncrossfit.com/blog/how-to-develop-spe...
WOD: 4 rounds of 4x :30 on/:30 off for max calories - rest 4 minutes between rounds
Gymnastic Prep: 4 rounds, 25 hollow rocks, down and back bear crawl and then low crawl down and back
Recovery: coaches choice
Friday, February 15 2019
Check out OC's recent blog posts!
https://oregoncrossfit.com/blog/kylee-roath
https://oregoncrossfit.com/blog/stephanie-s-succes
WOD: 7 rounds for time, 14 DB deadlifts 50/35, 14 alternating shoulder presses 50/35 workout courtesy of CrossFit.com
Strength: 8 Rep Db Push Press max
Accessory: 6x4 Single Arm db rows Thumb out
Recovery: 30 cobra push ups
Thursday, February 14 2019
Check out OC's recent blog posts!
https://oregoncrossfit.com/blog/stephanie-s-succes
https://oregoncrossfit.com/blog/kylee-roath
WOD: NFT 6x6 Sumo Deadlift (loading up to the individual can either be done as increasing loads or be completed as % work - think 60-75% of 1RM Sumo Deadlift)
Strength: 6x3 Front Squat @ 80% of 1RM
Accessory: 2x25 groiners(red/blue bands), 2x25 face up knees to chest
Recovery: 1x100 hip circle glute ham bridges
Wednesday, February 13 2019
Check out OC's recent blog posts!
https://oregoncrossfit.com/blog/discipline
https://oregoncrossfit.com/blog/rule-of-3
WOD: 3 rounds, 100 double unders or 200 single jumps, 30 single arm KB Swings 35/26
Strength: 6xLOB Double kb front rack walks, 3xLOB Wheelbarrow walks, 3x:30 front rack static hold
Gymnastic Prep: 2x:30 single arm holds from pull up bar, 2x15 kipping swings(thumbs around the bar)
Recovery: 100 4 count flutter kicks
Tuesday, February 12 2019
Check out OC's recent blog posts!
https://oregoncrossfit.com/blog/discipline
https://oregoncrossfit.com/blog/rule-of-3
WOD: 12-9-6 reps for time of: Hang squat cleans 165/105 Burpee bar muscle-ups (workout courtesy of crossfit.com)
Strength: DB Floor Press 10x5 (use the same weight for all sets)
Accessory: 4x6 Strict Bent over db rows
Recovery: 1x50 double loop seated rows to top ab
Monday, February 11 2019
WOD: Open 18.0 21-15-9 reps for time of: Dumbbell snatches Burpees, jumping over the dumbbell 50/35
Strength: 3 rep OH squat
Accessory: 5x4 Accelerating KB DL, 5x10 Russian swings heavy(this can be done as a complex)
Recovery: 3 min Couch Stretch on each leg
Sunday, February 10 2019
WOD: 8:00 max distance row, rest 5:00, 4:00 max distance row
Strength: 5x5 weighted pull up or 5x5 pullup vs orange or red band
Accessory: 6x8 Chest supported db rows
Recovery: Coaches Choice