12-9-6-3

Tuesday, November 28

Here is the Oregon CrossFit store that is now open:STORE Anything you order will be shipped to Oregon CrossFit. If you want it shipped to another location just email me sean@oregoncrossfit.com and we can make arrangements(probably $5 to cover shipping). The store is open from now until until December 4th.

WOD: 12-9-6-3 Power Clean 185/135, T2B(scale power clean as needed)

Strength: 12x2 Strict Press @ 70% of 1RM Strict Press

Accessory: 3x5 Scotish Get ups

Recovery: 1x50 heavy band face pulls


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​


row, sit ups, db push press, T2B, deadlifts, burpee pull ups

Wednesday, December 16

Friday, December 18th from 7-9pm, OC will be having a holiday potluck. Everyone is welcome, please bring friends and family as well. We are going to give away a prize to the best holiday/xmas sweater. Please bring a dish to share. If you have questions please post to comments or email Carly.

WOD: 1k row, 50 anchored feet sit ups, 40 db push press, 30 T2B, 20 Deadlifts 185/135, 10 burpee pull up

Skill : 5x10 Chin up grip(underhand) kipping swings, 5x1:00 min overhand hangs (scale as needed), 5x20 Hollow rock(use weight in hands if possible) 5x5 wide hand position push ups

Recovery: Banded Tear Aparts