Tabatas x3

Tuesday, July 24

Annie M. knocking out push ups

WOD: 3 tabata cycles: strict pull ups, push ups, bike for calories(complete all 8 rounds of one movement before moving on)

Strength: 6x6 wide grip bench press @ 60% of 1RM bench press

Accessory: 3x10 each arm thumb out db rows - 3x 20 laying on side thumb down rear delt raises

Recovery: 2x50 banded face pulls

strict, assault, lunge

Tuesday, August 1

WOD: 20 min amrap, 5 strict pull ups, 10 assault bike calories, 20 Lunge steps(un weighted in place) Notes: cut pull up number down if necessary to start/continue with strict, use the assault bike as a sprint between two controlled movements, lunge and let back knee touch the ground)

Strength: Split Jerk 12x2 @ 70@% of 1RM Split Jerk

Recovery: 100 banded tear aparts

strict pull ups, calories, burpees

Friday, June 2

Newest blog:

Watch Team Oregon CrossFit compete at 9am and 11am go HERE

Watch Carly's events at 2:00pm and 4:20pm. You may see Carly's events by searching on Youtube for "CrossFit West Regional 2017" or by going to

WOD: 21-15-9 Strict Pull ups, Calorie row/bike, burpees

Strength: 1 rep max bench press

Accessory: 3xME close grip push ups(record all three efforts)

Recovery: foam roll

Bench Press: Bench Press

Swings, sit ups, and lunge steps

Friday, May 5

Oregon CrossFit is sending a team to Regionals as well as Carly is going again as an individual. If you are interested in helping the team pay for expenses please consider purchasing a t-shirt or tank top. They are $20. Proceeds will go to offset housing,food,gas,etc. If you would like a shirt please post to comments with your name-size or email me with the same information. If you could pay with cash or check it would be great.

Guys: Front / Back

Ladies:Front / Back

WOD: 3 rounds 20 American Swings 53/35, 20 Abmat sit ups, 20 lunge steps w/kb in front rack

Strength: Power Clean + Press + Push Press + Push Jerk (1 rep max, yes we know the press will be the limiting factor)

Accessory: 3 attempts to accumulate most strict pull ups as possible

Recovery: 2 min plank