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