30 EMOM

Tuesday, January 8 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 on the minute for 30 minutes, 2 ground to overhead. Men start at 115, women start at 75…You may snatch, or clean and jerk. Loading is up to as you proceed.

Strength: 4x8 Bent over barbell rows, 4x10 push ups

Recovery: 1x50 seated one band loop in each hand rows


Fun right?

Saturday, Nov 4

WOD: 21-15-9 Dumbbell burpee, and Db thruster. Workout courtesy of CrossFit Linchpin Strength: Work up to a heavy Snatch single Gymnastic prep: 3 rounds: 20 hollow rocks, 20 super mans Recovery: coaches choice

Strength: Work up to a heavy Snatch single

Gymnastic Prep: 3 rounds: 20 hollow rocks, 20 super mans

Recovery: Coaches Choice

Snatch: Snatch