"Grace"

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

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

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


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


4x

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