21-15-9 db and jump overs

Thursday, September 6 2018

WOD: 21-15-9 hang db squat clean 50/35 and box jump overs 24/20 (16 min camp)(if no jumps do step overs)

Strength: 6x6 Back squat @ 62.5% (so slightly higher than last week if you didn’t do it)

Recovery: 1x100 banded good mornings


10am - Memorial Day MURPH

HERO WOD: For time: 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. - - - Post time to Results

Recovery: OC Friends & Family BBQ + Potluck to follow!

Murph: Murph


3 x 25 + 30

Monday, May 7

Please note there are no scheduled Bend Barbell classes for the near future - with the coaching staff changing - we need to re organize and get a time that works for both the staff and the participants. The programming will still be posted on the Barbell Board. We are exploring some other - if you have suggestions please email us info@oregoncrossfit.com

WOD: 3 rounds - 25/20 assault bike - 30 Goblet squats 50/35

Strength: Anderson back squat - 1RM (if you know where you miss your backsquat set the pins there, if you don’t know guess where most people have issues. You can do this with a straight bar or a speciality bar)

Accessory: 2x8 bulgarian split squat on each leg

Recovery: 2 rounds - 50 hip circle glute ham bridge + :30 hold at the top


Death by ............?

Monday, Nov 6

WOD: Death by Wall Ball, start out at 1 wall ball and continue until you reach failure. 10 minutes as minimum. If failing before 10 keep at 1 below failure number for the remaining minutes

Strength: 1 rep max front squat

Accessory: 3x30 banded good mornings

Recovery: 1x50 abmat sit ups

Front Squat: Front Squat


Row, Alternating DB Snatch

Monday, July 24

@OC, the silent auction sheets are up in the entry way at the gym. 100% of the proceeds go to fund Carly's trip to the CrossFit Games(about the CrossFit Games) Bids can be of any dollar amount. The auction ends on Friday, July 28th at 7:00pm.

Some of the items up for Auction:

6 month Unlimited Membership at Oregon CrossFit(for yourself or can be gifted to someone else maybe they need to experience the difference at OC)

2 hours of Personal Training from Coach Patrick(Pat is a great rowing coach and help improve anyones rowing workouts, he can coach everything else as well but it is something we see a lot of people struggling with)

2 tickets to the Oregon State Beavers vs Washington Huskies football game on OCT 7th

Nutrition coaching from Carly's nutrition coach

ROMWOD for a year

1 HR massage from Ben and Revive Body work

2 office visits from Central Sport and Spine as well as 1 hr of personal training from Dr. Jim

Many other items as well.

WOD: 42-30-15 Row calories, Alt db snatch 50/35

Strength: 1 rep max squat with speciality bar

Accessory: 4x4 weighted step up

Recovery: 1x50 glute ham bridges (use hip circle)