3 Rounds for Time

Friday, March 1 2019

Tonight is the second night of The CrossFit Open! We will start at 5:30 p.m. and finish up around 7:00 p.m. The second 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!

The link to the open scoreboard can be found here: https://docs.google.com/spreadsheets/d/1js9rhBmGTKia2CWhcwps7YC4lk5HxqS0Gbx2wECkBws/edit?usp=sharing

Here is the link to the Week 1 Recap: https://oregoncrossfit.com/blog/2019-crossfit-open...

Tonight's Theme is Crazy Socks!

Hear What Olivia Armstrong Has to Say About OC's Sports Performance Class

WOD: 3 rounds for time of: 50 double-unders, 2 minutes holding a handstand, 35 AbMat sit-ups

Strength: Work up to 1 RM behind the neck Push Press(hands should be at jerk grip)

Accessory: 3x30 db roll back extensions

Recovery: 2:00 min plank

Lots of Deadlifts - OC is Closed due to Severe Weather!

Monday, February 25 2019


Read about Personal Training Top 8 Benefits

WOD: 3 rounds, 25 wall ball 20/14, 20 hand release push ups, 50 Double unders

Strength: Sumo Deadlift 1RM

Accessory: 3x30 Dimmel Deadlifts in sumo stance 50% of 1RM of deadlift

Recovery: 50 calf raises


Saturday, July 28

Henry L. putting in some work

WOD: ”Kelly” 5 rounds, 400m run, 30 box jump 24/20, 30 wall ball 20/14. IF you would like to do this with a partner add an additional round and complete 6 rounds. Partners will alternate 400m runs and the complete the rest of the round as task completion. Each partner will run 3x 400m run. 35 min time cap - the recommendation is and always is to step down from your box jumps

Kelly: Kelly

5-10-15 crossfit.com workout

WOD: Friday, July 20 WOD: Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 wall-ball shots 15 kettlebell swings Men: 20-lb. ball, 1.5-pood kettlebell Women: 14-lb. ball, 1-pood kettlebell Workout courtesy of CrossFit.com

Gymnastic Prep: 2 rounds 20 scap push up, 20 (10 each hand) wrist bridges, 20 kipping swings

Recovery: 2x20 banded straight arm lat pull downs

"Karen with a twist"

Thursday, April 26

Brief explanation on the box squat: squat to a box that is slightly below parallel or to parallel - ensure when you squat to the box that your knees are "behind" your ankles or that you have an obtuse shin angle. A box squat is to develop hamstrings, glutes, and take some of the demand off the knees. When you stand try to not let your knees shoot forward but instead "hamstring curl" off the box. If you think about your hamstrings and your biceps we want to emphasis curling off the box like we would do a bicep curl.

WOD: “Karen with a twist” 150 wall ball every minute on the minute including the first minute 4 burpees

Strength: Box Squat 5x5 @ 70% of 1RM back squat

Accessory: 2x5 on each leg lateral lunges

Recovery: 1x100 banded good mornings

Go once and then come back to it

Monday, April 23

WOD: 30 KB snatches 70/53, 20 C2B pull ups, 30 box jumps 24/20, 40 wall ball 20/14, 30 box jump overs 20 C2B pull ups, 30 kb snatches 70/53

Strength: Work up to a heavy speciality bar squat

Accessory: Practice kb snatches between squats

Recovery: 1x50 Glute ham bridges with hip circle

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

On and on

Saturday, March 10

Reminder: SUBMIT YOUR SCORES FOR 18.3, do not wait until Monday at 4:30pm and text me asking for your scores, get your stuff submitted early!!!

WOD: 10 rounds: Odd rounds: 250m row 20 wall ball Even rounds: 5 pull ups, 10 push ups, 15 squat thrust Rest 1:00 between rounds

Recovery: Coaches Choice