"Fight Gone Bad"

Saturday, August 11, 2018

WOD: 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories) Rest 1 minute Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Recovery: Coaches Choice

Fight Gone Bad: Fight Gone Bad

Max effort conditioning and 5 rep push press

Friday, August 10 2018

Contest time: Write Oregon CrossFit a review on a social media site and get entered to win some free apparel. - Write a google, facebook, yelp, or any other site review, send me a copy of the review (sean@oregoncrossfit.com - write "review" in the subject title) every review gets an entry into a drawing for some FREE swag. You get an entry for each review - winners will be announced next Wednesday.

WOD: Complete max effort 1k row/ski or 2k C2 Bike, or 100 cal assault bike rest 5 minutes - complete max effort 500m row/ski 1k c2 Bike or 50 cal assault bike - add total time for score for the day.

Strength: 5 rep max push press (complete 20 or less total reps - this could be done with db/kb)

Accessory: 3x10 Ring rows with a 5 second up, 3 second hold at top and 5 second descent (scale number of total ring rows if needed to keep tempo)

Recovery: Laying on back 1x100 banded tear aparts (band should be hitting you in the top ab/same place your bench should be touching)

500m Ski: 500m Ski500m ski sprint

1k Row: 1k Rowuse the Concept2 erg and complete a 1k for time. Program the monitor before starting

500m Row: 500m Row

1k ski : 1k ski use the Concept2 Ski erg and complete a 1k for time. Program the monitor before starting

50 calories on Assault Bike: 50 calories on Assault Bike50 calories for time on the assault bike

100 Calories on the Assault Bike : 100 Calories on the Assault Bike 100 calories on the assault bike for time

Lots of work

WOD: 6 rounds not for time: 12 Pendlay rows, 12 perfect push ups 12 supine ring rows, 24x in lunge position arms extended ab twists(12 each direction) (complete work for quality not for time scale reps accordingly- if you used ring rows yesterday then work alternative scale today - for example - negatives(Less reps), kipping swing, toe pull ups, strict banded pull ups with lightest band)

Strength: 8x2 Push Press @ 80% of 1RM Push Press

Accessory: 3xLOB Farmer Carry (ahap)

Recovery: 1x50 banded tricep extensions

Sprint and then hold

Tuesday, June 12

WOD: Every 5 minute for 20 minute - complete 40/30 Assault bike calorie - :10 hang chin over bar (no pull up required just use a box to get over the bar and support yourself and hang)

Strength: 10x2 Push Press@ 75% of 1RM Push Press

Accessory: 3x15 Bench supported - bent over rows thumb out

Recovery: 1x 25 scap push ups


Tuesday, May 15

WOD: 4x1K row @ 80% of best 1k row, rest 3-4 minutes between rows (figure 25-30 minutes to complete)

Strength: 10x2 Push Press @ 70% of 1RM Push Press (10 -15 minutes)

Accessory: 1x Max push ups - into max push ups to a 35/25 plate - into max push ups into 45# plate - subs you could complete this using max push ups max push ups into sling shot - max push ups using sling shot and shorter range of motion (5-7 minutes) Use a partner to help you put plates under your chest

Recovery: 1x1:00 banded static overhead hold (2 minutes)

Start May off right

Tuesday, May 1

For those interested in support Lo in here Regionals trip you may go HERE Fundraiser ends today!

WOD: 30-20-10 reps for time: DB Thruster 35/20 and T2B workout courtesy of crossfit.com (stimulus is unbroken db thrusters so choose dumbbells where you may do that)

Strength: 10x2 Push Press @ 65% of 1RM push press

Gymnastic Prep: 3x10-20 reps of handstand hold and work “slacking at shoulder and then extending

Recovery: 1x100 banded face pulls

Repeated efforts

Friday, April 27

WOD: 8x250m row rest 2 minutes between rounds (if you would like to break it up between ski and row - you may just do 4 rounds of each, this will take around 30 minutes total time, record fastest and slowest)

Strength: 1 rep max push press

Acccessory: 3x12 kb skull crusher or db skull crusher

Recovery: 20 scap push ups

Push Press: Push Press

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

quick mainsite workout

Friday, March 2

Reminder open workouts tonight at 5:30pm. Sign up for heats on the whiteboard. Warm up will be on the white board. Questions? Post to comments.

WOD: WOD: Complete as many rounds as possible in 5 minutes of: 3 deadlifts 7 push presses Men: 275-lb. deadlift, 115-lb. push press Women: 185-lb. deadlift, 75-lb. push press Workout courtesy of CrossFit.com

Strength: Work up to 1 RM behind the neck Push Press

Recovery: 2:00 min plank

Accessory: 3x30 db roll back extensions

Behind the neck Push press: Behind the neck Push pressthe bar starts behind the neck and dip and drive to a maximal lift