25, 50, 50, 25

Friday, February 8 2019

WOD: NFT: 25 Strict Pull ups, 50 abmat sit ups, 50 box jumps, 25 Ring push ups

Strength: Floor Press 3 RM

Accessory: 4 rounds- 10 db floor press, 20 banded tricep push downs, 30 db roll back extensions, 10 scap push ups

Recovery: 1:00 hanging from a pull up bar(total time)


On and on

Saturday, March 10

Reminder: SUBMIT YOUR SCORES FOR 18.3, do not wait until Monday at 4:30pm and text me asking for your scores, get your stuff submitted early!!!

WOD: 10 rounds: Odd rounds: 250m row 20 wall ball Even rounds: 5 pull ups, 10 push ups, 15 squat thrust Rest 1:00 between rounds

Recovery: Coaches Choice


Pull, Push, Thrust

Thursday, February 1

WOD: 12 min AMRAP- 5 pull ups, 10 push ups, 15 Thrusters 50/35 (pull ups can be strict if so cut reps down to a lower number)

Strength: 8x3 Front Squat @ 70%

Accessory: 4x20 banded side oblique crunches(bad to the bottom of the power rack)

Recovery: Bottom of feet roll out


Angie

Tuesday, January 2

OC is back to a normal schedule.

WOD: For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats 33 minute cap: Scaling This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes. Intermediate Option For time: 60 pull-ups 60 push-ups 100 sit-ups 100 squats Scaling This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes. Scaling This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes. Intermediate Option For time: 60 pull-ups 60 push-ups 100 sit-ups 100 squats Beginer Option: Beginner Option For time: 50 ring rows 50 push-ups lowering yourself down to ground and using knees to get go back to plank 50 sit-ups 50 squats

Strength : 5x10 db push press

Recovery: 2x1:00 min plank

Angie: AngieFor time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats


1 to 10, and always 10

Friday, December 1

Last day for the OC store is DEC 4: HERE

Latest blog post: HERE

WOD: Starting with 1 C2B go up to 10 C2B - between every set(1,2,3, etc) complete 10 American swings 70/53 - scaled version of workout could include russian swings if needed and regular pull ups or ring rows or strict banded pull ups.

Strength: Work up to heaviest weighted pull up or chin up or both (scaled version work ring rows here if you want to use a band during the wod or vice versa)

Accessory: Complete 3xME P-bar or ring push ups - scaled version complete max effort push up or box push ups

Recovery: 1x100 seated face pulls

Weighted Pull up: Weighted Pull upPalms facing away, max pull up

Weighted Chin Up : Weighted Chin Up Palms facing you, weighted chin up


Thrust and pull

Tuesday, November 21

Here is the Oregon CrossFit store that is now open:STORE Anything you order will be shipped to Oregon CrossFit. If you want it shipped to another location just email me sean@oregoncrossfit.com and we can make arrangements(probably $5 to cover shipping). The store is open from now until until December 4th.

Schedule: OC is normal schedule today and tomorrow (Tuesday, Nov 21, Wednesday Nov 22). Thursday, Nov 23 for Thanksgiving, I(Sean) will be at the gym at 7am and will be leaving at 9am. If you want to come in(members) and train your welcome but realize that the gym is closing at 9am, so please don't show up at 8:45am and ask to train. I will post a stay at home workout for Thursday if you don't make it in but want to do something. Friday, November 24 we will be open from 7am -1pm. There will be a GP class at 9am and at 12(noon). Saturday, November 25 normal schedule, Sunday, November 26 normal schedule.

Wod: 12-9-6 Thruster 135/95, pull up Can be scaled up to Bar m/u. 10 min cap

Strength: 8x8 Bench Press @ 60% of 1RM Bench Press

Accessory: between sets complete at least 3x5 GHD Sit ups

Recovery: Foam roll


Classic CrossFit

Friday, September 29

WOD: WOD: Tabata Something Else: Tabata pull ups, tabata push up, tabata sit ups, tabata air squats. The tabata interval is 20 seconds of work follow by 10 seconds of rest for 8 intervals. There is no rest between exercises. Post total reps from all 32 intervals to comments.

Strength: Weighted pull up or chin up or both

Recovery: Foam Roll

Weighted Chin Up : Weighted Chin Up Palms facing you, weighted chin up

Weighted Pull up: Weighted Pull upPalms facing away, max pull up