On a 12 Minute Clock

Wednesday, 30 January 2019

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WOD: On a 12-minute clock, 4 rounds of: 1 minute of 53/35lbs kettlebell snatches 1 minute of sit-ups 1 minute of lunges Workout courtesy of CrossFit.com

Strength: 3 rounds - Yoke Front rack static holds - Down and back Heavy Front Rack carry, Max Box Support

Recovery: 1k row/ski or 2k bike nose only breathing

5 Rounds of Work

Wednesday, January 9 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: 5 rounds, 100 single jumps, 20 air squats, 20 abmat sit ups

Strength: 4 rounds(2 rounds on each arm) - 10 KB single arm swings, 8 Single arm kb high pulls, 4 KB Snatches

Recovery: 2k row/bike/ski nose only breathing


Friday, May 8 Lean Up Challenge 2015 starts May 30th.  This will be a two month nutrition challenge.  Included will be two discussion sessions on June 17th and July 7th.  Also there will be measurements for body fat, weight, and waist circumference. The cost is $40. Winners will receive a free months membership for themselves or a friend(if you want to give it to someone else) 2nd place will get FREE OC Apparel.    If you are interested please email julihuddlestonmsrd@gmail.com.

WOD: “Isabel” 30 snatches 135/95(complete in either power or squat)

Strength/Skill: work up to a heavy Snatch Grip Push Press, after complete 3x3 weighted chin ups, 3x10 weighted push ups or ring push ups

Recovery: gut smash