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

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

2 rounds - 50, 40, 30, 20

Tuesday, September 18 2018

WOD: 2 rounds: 50 cal row, 40 wall ball 20/14, 30 deadlift 155/115, 20 strict HSPU. Scale hspu with strict kb presses

Strength: 12x2 Push Press @ 75% of 1RM Push Press

Accessory: Discuss - movement standards - demo each movement

Recovery: 1x50 straight arm lat pull downs

"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

21-15-9 Row cals, pull ups, and single arm thrusters

Monday, July 16

OC is back to normal schedule thank you for understanding the coaches staff's desire to get better and learn more skills.

Learn more about the newest tool OC invested in to help you learn the truth of where you are today and help you identify where you want to go next.

WOD: 21-15-9 Single arm kb thrusters 53/35, pull ups and row calories

Strength: 8 rep max good morning (starting from pins, complete around 20 reps total)

Accessory: 3x20 Russian Swings (AHAP)

Recovery: 2:00 each side bird dog

7 min - row and dubs

Thursday, July 12

Reminder OC is closed this weekend. The gym will be open from 7-8am on Saturday - check in for the CrossFit Gymnastic Seminar starts at 8:30 so the gym needs to be cleared out by then.

WOD: Complete as many rounds as possible in 7 minutes of: 200-m row 50 double-unders Workout courtesy of

Strength: 5x5 box squat @ 75% of 1RM

Strength: 6x3 sumo deadlift @ 65%- 75%

Recovery: 1x100 banded good mornings

12 min clock with buy in

Monday, June 4

Thank you for everyone that came and volunteered/lifted at the Bend Barbell Mock Meet. We had 20 lifters and around 20 other people help in prep/during the meet or clean up after. We look forward to hosting official meets in the future.

WOD: 12 min Clock - Buy into workout with 800/650m row- remaining time 10 db deadlifts 50/35, 8 db front squats, 6 db lunge steps, 100 m run(length of building)

Strength: 5 rep max good morning off pins(start from pin and raise up - you may use any bar)

Accessory: 3x20 dimmel deadlifts

Recovery: 50 un weighted lunge steps

Fat Arm Friday

Friday, June 1

WOD: 21-15-9 Strict Pull ups, Calorie row, burpees (if some strict pull ups but not 40+ reps cut the number, if no strict pull ups use a band that allows you to complete 3-5 reps strict, if no strict pull ups with band use ring rows and utilize weakest grip)

Strength: 1 rep max bench press close grip (1 finger on the smooth)

Accessory: 3xME close grip push ups(rest 1-2 minutes between efforts)

Recovery: 1:00 plank arms extended