"Isabel"

Tuesday, July 31

It is almost that time again - Best of the West Summer Event 2018 - August 25th and August 26th. OC will be closed on Friday August 24th at 1pm. We will need volunteers on Friday setting up the rig moving equipment etc, we will need judges and volunteers on both Saturday and Sunday. Sunday afternoon we will need volunteers as well to help clean up Summit High School and get OC back to normal for Monday morning classes. If you are interested in helping you may sign up here: https://oregoncrossfit.com/events

WOD: Isabel 30 snatches for time 135/95

Strength: 6x3 Push Jerk @ 70% of 1RM

Accessory: 4x10 supine ring rows (use a weight vest if possible- ensure abs are tight and down and no reaching for the rings)

Recovery: 30 banded pass throughs(keep constant tension on the band)​


Short and sweet?

Tuesday, April 17

WOD: 100 wall ball for time 20/14

Strength: 10x2 Split Jerk@ 75% of 1RM split jerk

Accessory: 3x10 supine bar rows (put a 45# in the racks, lay on your back and grab bar and pull up and touch your chest, make sure you are pulling the bar back into the rack not away)

Recovery: 1:00 hanging from pull up bar


Swings

Wednesday, March 14

WOD: 5 rounds, 20 russian swings, 100 singles or 50 D/U’s

Gymnastic Prep: 3 rounds not for time: 5 single leg squats each leg, :30 L-Sit (or knee tuck), 5 supine ring row with feet elevated if possible, 10 Kipping swings

Accessory: 100 lunge steps (unweighted)

Recovery: Foam Roll


Open 11.1/14.1

Tuesday, January 23

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 banded tear aparts

Open 11.1: Open 11.1Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches 75/55


Single arm kb shoulder to over head, T2B

Tuesday, January 3

January Newsletter

Bootcamp change in schedule: https://www.oregoncrossfit.com/blog/change-in-boot...

WOD: 3 rounds: 20 single arm kb shoulder to overhead 53/35(break up as needed) 15 T2B

Accessory : 3x10 supine ring rows(scale up with feet elevated)

Strength: 10x2 Push Press @ 70% of 1RM of Push Press

Recovery: 1:00 min hanging from pull up bar​


two AMRAPs

Friday, December 2

WOD: 5 min amrap, 5 T2B, 25 D/U, rest 2 minutes, 5 minute Amrap, 5 HSPU(use the method that allows you to go the fastest) 5 Chin ups(kipping or strict) scaled version thumb out ring rows

Strength: 1 rep max floor press

Accessory: 3x5 kb skull crusher with 5 second descent(if the kb is too heavy use db)

Recovery: 1x50 heavy band tricep extension(use a band heavier than normal)

Floor Press: Floor Press