Wednesday, March 14

WOD: 5 rounds, 20 russian swings, 100 singles or 50 D/U’s

Gymnastic Prep: 3 rounds not for time: 5 single leg squats each leg, :30 L-Sit (or knee tuck), 5 supine ring row with feet elevated if possible, 10 Kipping swings

Accessory: 100 lunge steps (unweighted)

Recovery: Foam Roll

American Swings and floor presses

Thursday, April 28

I know there has been some interest in people coming up to Portland for Super Regionals, Pat Wells is attempting to organize a house up there if people are wanting to do that. Please reach out to him, patrick@oregoncrossfit.com or post to comments if you are interested in doing that.

If you are interested in supporting Carly at Super Regionals(May 20-22) please consider purchasing a t-shirt/tank top here:http://www.rokfit.com/products/stormin-carl-carly-fuhrer The proceeds from the T-shirt/tank top sales will go to offset costs associated with competing.

WOD: 42 American Swings 53/35, 21 db floor press(load is up to you), 30 American Swings, 15 floor press, 18 American Swings, 9 floor press

Strength: EMOM for 12 minutes 2 power snatches + 2 Overhead squats

Accessory: 3x6 single leg squats (use a box to scale)

Recovery: banded hip mobility

Tabata Wednesday

Wednesday, December 23

Please change shoes before coming in and training. Everyone appreciates a nice clean training floor.


WOD: Tabata Wall ball, Tabata bike for calories, Tabata sit up (no rest between sets, can start in any order) Results are total reps like: 50/100/45

Strength: 3x30 deficit barbell deadlifts @ 30% of 1 RM deadlift

Accessory: 3 rounds, of 6 wind shield wipers, 6 shoot thrus, 6 single leg squats(scale with a box)

Recovery: Foam Roll

Turkish Get ups, single leg squats and kb deadlifts

Wednesday, June 17 If you are interested in competing in the Oregon Summer Games Aug 22 and 23rd please email me.  Sean@oregoncrossfit.com

WOD: Untimed: Complete 100 Turkish Get ups(the weight should be light, and you should move constantly)

Strength/Skill: 6x10 single leg squats off a box(stand on a box, let one foot hang off the side lower yourself down until your hanging foot can touch the ground, only use the foot on the box to push yourself back to standing up to a 30" box), 3x20 KB Deadlifts

Recovery: 2k row