5, 4, 3, 2 ,1 GO!

Sunday, February 17 2019

Check out OC's recent blog posts!

https://oregoncrossfit.com/blog/how-to-develop-spe...

WOD: 5,4,3,2,1 DL heavy, row 100,200,300,400, 500 (round 1 5DL and 100m row)

Strength: 6x2 Split jerk (loading is up to the individual)

Recovery: coaches choice


30 x 5

Thursday, February 7 2019

WOD: For time: 30 OH walking lunge steps, 30 Knees to Elbows, 30 abmat sit ups, 30 cal row, 30 sit ups, 30 K2E, 30 OH walking lunge steps. Men use 45# plate, women use 35# plate Workout Courtesy of CrossFit.com

Strength: 6x4 Front Squat @ 75% of 1RM

Accessory: 2x20 db walking lunge steps(use 50/35 or more if possible)

Recovery: 1:00 bottom of foot roll out


Row and Sandbag Get Ups

Wednesday, February 6 2019

WOD: 1k row - 4 sandbag get ups, 500m row, 4 sandbag get ups, 250m row, 4 sandbag get ups

Strength: 4x2 Turkish Get up on each hand - work up to a heavy double

Accessory: 4x5 Single arm kb swings

Recovery: 3:00 single under practice


Squat, Row, Burpee

Saturday, February 2 2019

Check out OC's recent blog posts!

https://oregoncrossfit.com/blog/the-crossfit-open-2019

https://oregoncrossfit.com/blog/the-story

https://oregoncrossfit.com/blog/thoughts-from-sean

WOD: 3 rounds for time of: 15 double kb front squats 53/35 1,000-m row 15 burpees over the rower

Accessory: 3 rounds: 12 PVC Pass Thru, 12 OH walking lunge steps, 12 OH squats with PVC, 12 face down snatch grip presses OH

Recovery: Coaches Choice


Thrusters and Meters

Thursday, January 31 2019

Check out OC's recent blog posts!

https://oregoncrossfit.com/blog/the-crossfit-open-2019

https://oregoncrossfit.com/blog/the-story

https://oregoncrossfit.com/blog/thoughts-from-sean

WOD: For time: 9 thrusters 65/45 1,000-m row 15 thrusters 1,000-m row 21 thrusters

Strength: 6x4 Front Squat @ 70% of 1RM Front Squat

Accessory: 2x20 Russian Swings Heavy

Recovery: 1x100 glute ham bridges with hip circle


Gymnastic amrap

Friday, September 21 2018

WOD: Complete as many rounds as possible in 10 minutes of: 15 toes-to-bars 50-ft. handstand walk Scales for handstand walk - working back from hs walking from the wall/shorten the distance/static holds on wall/wall walks/static Db holds for maybe 2x:30 arms fully extended body tight and pressing up overhead. Workout Courtesy of CrossFit.com

Strength1: 6 rep db bench press

Accessory: 3 rounds: 10 db rows on each arm, 12 db roll back extensions, :20 Hollow hold

Recovery: 1x50 banded tear aparts