5 Rounds Not for Time

Sunday, January 6 2019

WOD: 5 rounds NOT FOR TIME : 6 hang power clean, 5 front squats, 4 push jerks. (loading is up to the each person) - can be done as complex or done as every 3 minutes to increase difficulty

Strength: 3x12 seated z press(use db or kb)- 3x 12 seated arnold presses, 3x30 Seated med- ball twists

Recovery: coaches choice


"Isabel"

Tuesday, July 31

It is almost that time again - Best of the West Summer Event 2018 - August 25th and August 26th. OC will be closed on Friday August 24th at 1pm. We will need volunteers on Friday setting up the rig moving equipment etc, we will need judges and volunteers on both Saturday and Sunday. Sunday afternoon we will need volunteers as well to help clean up Summit High School and get OC back to normal for Monday morning classes. If you are interested in helping you may sign up here: https://oregoncrossfit.com/events

WOD: Isabel 30 snatches for time 135/95

Strength: 6x3 Push Jerk @ 70% of 1RM

Accessory: 4x10 supine ring rows (use a weight vest if possible- ensure abs are tight and down and no reaching for the rings)

Recovery: 30 banded pass throughs(keep constant tension on the band)​


Bodyweight work

Friday, March 23

Reminder the last open workout is tonight at 5:30pm. Heats start at 5:50pm. Once you get the workout done submit your score.

WOD: 30 body weight ground to overhead, women use 75%

Strength: Push Jerk 1 RM

Accessory: 100 db bench press in as few of sets as possible

Recovery: 1x100 banded tricep extensions

Push Jerk: Push Jerk


EMOM and Gymnastics

Saturday, March 3

WOD: 20 MIN EMOM, 1 Power Clean, 1 Front Squat, 1 Push Press/Push Jerk, on even minutes, on odd minutes, complete or 200m row or :40 ass bike at 70/60 rpm pace (pick a weight and stick with it on the weight lifting portion)

Gymnastic Prep: 30 shoot thrus on p-bars(push up shoot thru, dip, shoot thru) - 3:00 total time hanging from pull up bar

Recovery: Coaches Choice