Max and Meters

Friday, February 22 2019

Tonight is the first night of The CrossFit Open! We will start at 5:30 p.m. and finish up around 7:00 p.m. The first workout can be found here: https://games.crossfit.com/workouts/open/2019

We will have you sign up into heats when you arrive. If you're not competing please come and cheer, high-five, fist-bump, motivate and encourage those that are!

Tonight's Theme is Favorite Sports Team!

Read About Coach Sarah's Response to "I'm not Competitive"

And More About The CrossFit Open 2019

WOD: 4x500m row - rest 3 minutes between row

Strength: 1 rep max strict press

Accessory: 3 rounds - 25 banded standing face pulls - :30 static banded hold in face pull position - :30 hollow rock hold

Recovery: 1x50 straight arm lat pull downs


Rounds of 10

Friday, February 1 2019

Check out OC's recent blog posts!

https://oregoncrossfit.com/blog/the-crossfit-open-2019

https://oregoncrossfit.com/blog/the-story

https://oregoncrossfit.com/blog/thoughts-from-sean

WOD: 5 Min AMRAP: 10 DB Strict Press 35/20 - 10 box jumps 20” - rest 3 minutes, 5 min AMRAP: 10 DB Push Press 35/20, 10 box jumps 20”

Strength: 6 Rep DB Bench Press max

Accessory: 3 rounds, 20 banded face pulls, 20 hollow rocks, 20 banded tear aparts

Recovery: 1:00 min banded OH hold


Open WOD 14.1/11.1

Tuesday, January 22 2019

WOD: Open WOD 14.1/11.1 10 min AMRAP 30 double unders, 15 power snatches 75/55

Strength: 10x3 Strict Press @ 60% of 1RM Strict Press

Accessory: 4x12 Supine Ring Rows

Recovery: 1x100 standing banded face pulls with the banded low on the pull up rig


3 Rep Max Strict Press

Friday, January 18 2019

WOD: 4 rounds NFT: ME Handstand push ups (strict or kipping), Ring dips or p-bar dips or matador dips, :30 kipping swing, :30 plank

Strength: Work up to a 3 rep max strict press

Accessory: 4 rounds - 20 straight arm lat pull downs

Recovery: 1x100 db roll back extensions - use light weight and try to get them done in a row


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.


A couple of benchmarks

Phil A. using the Athletic Training Platform

WOD: 2k row for time

Strength: Work up to a heavy strict press

Accessories: 3 rounds not for time - 12 tate presses, 12 push ups to a board or plate, 12 db upright rows (6 each arm alternate arms)

Recovery: 30 scap push ups

2k Row: 2k RowComplete 2000m on the concept 2 erg. Set the monitor to count down so that you have an accurate time.

Strict Press: Strict Press


"Strict Biathlon"

Friday, July 13

Reminder OC is closed this weekend. The gym will be open from 7-8am on Saturday - check in for the CrossFit Gymnastic Seminar starts at 8:30 so the gym needs to be cleared out by then.

WOD: "Strict Press Biathlon" For Time: 25 Strict Presses (95/65) 25 Strict Presses (65/45) 25 Strict Presses (45/35) Every time you break you have a 250 meter run penalty

Strength: Work up to a heavy Push Jerk

Recovery: 1x100 straight arm lat pull downs

Strict Press Biathlon: Strict Press Biathlon"Strict Press Biathlon" For Time: 25 Strict Presses (95/65) 25 Strict Presses (65/45) 25 Strict Presses (45/35) Every time you break you have a 250 meter run penalty. Between each set of 25 you have a 250m run - 22 min time cap.

Push Jerk: Push Jerk