4 Rounds of 10

Sunday, February 24 2019

Read About Coach Sarah's Response to "I'm not Competitive"

WOD: NFT: 4 rounds, 10(5 each arm) single arm ring rows, 10 broad jumps, 10 V- ups

Strength: 6 rounds, 6 power cleans, 6 front squats, 6 push press, 6 back squats (untimed, load up to you, 1 round is without setting the bar down)

Recovery: Coaches Choice

Max Assault Bike Calories

Tuesday, February 5 2019

WOD: 3:00 assault bike for max calories, rest 3:00, 2:00 max assault bike cals, rest 2:00, 1:00 min max assault bike cals

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

Gymnastic Prep: 3 rounds 10 kipping swings, 5 kipping pull ups, :10 hold on each hand(if possible), 5 strict leg lifts

Recovery: 1x100 seated thumbs up rows

Rounds of 10

Friday, February 1 2019

Check out OC's recent blog posts!




WOD: 5 Min AMRAP: 10 DB Strict Press 35/20 - 10 box jumps 20” - rest 3 minutes, 5 min AMRAP: 10 DB Push Press 35/20, 10 box jumps 20”

Strength: 6 Rep DB Bench Press max

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

Recovery: 1:00 min banded OH hold

Max Calories and Push Presses

Tuesday, January 29 2019

CrossFit Open Questions and Answers HERE

WOD: 21 min EMOM, Min 1: Max cal row, Min 2: Max DB push press 50/35, Min 3: Max Cal assault bike

Strength: 9x3 Bench Press @ 65% of 1RM Bench Press

Accesory: 2 rounds, 50 banded tear aparts, 50 banded seated rows, 50 upright rows banded

Recovery: 50 cuban presses with light db’s


Tuesday, January 15 2019

WOD: “Grace” 30 Clean and jerks for time 135/95

Strenth: 10x2 Push Press @ 75% of 1RM Push press

Accessory: 2x50 banded tear aparts, 2x50 banded face pulls

Recovery: 1:00 each plank position - elbows, arms extended and each side

Grace: Grace30 clean and jerks 135/95 is the prescribed loading - Complete for Time

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

"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)

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

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

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