Tabata Times Three

Thursday, February 21 2019

Read about the success of Ben Hamilton

WOD: Complete 3 tabata cycles, one cycle of each; slam ball 30/20,burpee box jump/step up, Air squats

Strength: 12 min EMOM perform 2 Power Snatches + 1 OH @ 60-70% of 1RM Snatch

Recovery: 2:00 plank

50, 40, 30, 20,10

Wednesday, February 20 2019

WOD: Not for time but for work 50 goblet squats, 40 lunges, 30 strict presses on each arm with DB or KB, 20 Strict Knees to Elbows, 10 strict pull ups(c2b if possible)

Gymnastic Prep: 100 flutter kicks, 100 scissor kicks, 100 russian twists with steel plates. 3:00 min total plank

Recovery: 1k


Saturday, January 19 2019

WOD: “Angie” 100 pull up 100 push up 100 sit ups 100 air squats

Accessory: After workout - 1 round of the following - 50 banded good mornings, 50 banded tear aparts, 50 laying on side rear delt raises on each arm

Recovery: coaches choice

Angie: AngieFor time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats

Saturday, January 12 2019 - OC IS CLOSED

Saturday, January 12 2019

OC is closed to host the CrossFit Kettlebell Course!

Here is an at home workout for you to complete!

WOD: Tabata push-ups Rest 1 minute Tabata single-leg squats or air squats Rest 1 minute Tabata tuck crunches Rest 1 minute Tabata jumping lunges The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

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

Different type of day

Saturday, November 17 2018

WOD: 20 round - :10 seconds assault bike - :50 active pedal - go for max calories (if you completed recently on the assault bike - use a row erg or ski erg)

Strength: 5 rounds - 10 body weight back squats (use racks), max effort push ups - rest 4:00 between rounds - your squats need to be BELOW 50% of your 1RM backsquat max. The squats are intended to be done unbroken. Change the push ups to a target at different heights to ensure you get 10+ reps a round.

Recovery: Coaches Choice


Thursday, September 13 2018

WOD: 2 rounds - 40 Russian Swings 70/53, 50 abmat sit ups, 60 alternating single leg squats(if single leg squats are challenging cut the number, use an appropriate scale ie: band, box, pull up bar for stabilizing - if no single leg squats complete 80 air squats. Remember technique before intensity.

Strength: 6x6 back squats @ 65% of 1RM (or slightly higher than last weeks)

Accessory: go over scales for pistols

Recovery: 1x100 calf raises in power rack