20 Minute AMRAP

Friday, January 25 2019

WOD: 20 Minute AMRAP 30 abmat sit ups 20 Hang Db Power Cleans 15 hand release push ups 10 DB Push Jerks 50/35

Strength: Work up to a 1 Rep close grip bench press w/ a 3 second pause at chest

Recovery: 100 banded tricep extensions

1RM Push Press

Friday, January 11 2019

Heads up Oregon CrossFit, we will be closed Saturday, January 12th so that we are able to host the CrossFit Kettlebell Course. We will post a workout for you to complete at home or enjoy the time off!

WOD: EMOM for 10 minutes, 7 DB Deadlifts, 7 DB Hang Power cleans, 7 DB Push Press

Strength : Work up to a 1RM push press

Accessory: 3x12 Db roll back, 3x 12 DB Tate presses

Recovery: 1x100 banded tricep extensions

EMOM for 20 - Power cleans

Sunday, August 12 2018

WOD: EMOM for 20 minutes 3 Power cleans on even minutes, 4 box jumps on even minutes (if you trained yesterday and/or box jumps aren't your thing do weighted step ups to a 24/20 box) (for a different stimulus - complete sandbag cleans or dball over shoulder - use a fat bar axle or put fat gripz on a barbell- use a stone to shoulder - db cleans - box height can any height)

Gymnastic Prep: 3x10 pbar shoot thrus, 3x ME ring support hold, 3x10 Kipping swings

Recovery: Coaches Choice


Friday, June 29

WOD: “Lizzie” 12,9,6 Power cleans 185/135 and Ring Dips(scaled ring dips are to be scaled with no bands- so use p-bars - matador etc )

Strength: 1 rep fat bar bench press or a specialty bar bench press to a heavy single

Accesory: 3x1:00 db overhead hold (complete on each arm)

Recovery: 1x100 banded tricep extensions

Lizzie: Lizzie

Power cleans

Thursday, May 24

WOD: 10 min emom 2 Power cleans(work up if possible)

Strength: 5x5 OH squat @ 80% of 1RM

Gymnastic Prep: 3 rounds of 1:30 of work : L-sit knee tuck - work on with spotter extending legs fully out either one leg at a time or if at all possible both legs-

Recovery: 50 step ups on a box

10 and 30

Friday, March 9

Reminder: OC will have Friday night Open workouts starting at 5:30. The first heat will be at 5:45pm. Please be respectful of both the 4:30pm GP class as well as the 4:30pm 9-12 year Sports performance class. Warm ups should start only after they are done training.

WOD: Complete 3 rounds, 10 Power cleans 155/105, 30 D/U

Strength : Floor Press with DB 10 RM

Accessory: 3x12 db tate presses

Recovery: 1x100 banded tricep extensions

21-15-9 Shoulder to overhead and Power Clean

Friday, February 2

WOD: 21-15-9 reps for time of: Shoulder to overhead 135/95, Power Cleans 135/95 (scale accordingly, this can be done with kb or db or sandbag or dball - load to box(tall ish) and pick up to shoulder)

Strength: Bench press db 5 RM

Accessory: 3 rounds, 20 banded face pulls, 20 hollow rocks, 20 banded tear aparts)

Recovery: 1:00 min banded OH hold