"Fight Gone Bad"

Saturday, August 11, 2018

WOD: 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories) Rest 1 minute Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Recovery: Coaches Choice

Fight Gone Bad: Fight Gone Bad

Rack pulls - db snatch and wall ball

Monday, March 19

WOD: 2 rounds for time: 50 Alternating Db snatches 50/35, 25 Wall balls

Strength: Conventional Deadlift off pins just below knee, work up to heavy single

Accessory: 4 rounds, 10 box jumps, 5 bulgarian split squats each leg, 25 glute ham bridges

Recovery: 1x100 banded good mornings

wall ball, step up, Russian swing

Wednesday, August 23

If anyone is available on Friday, August 25th to help us set up for the event we can use your help. We will plan on starting at Summit High School at 1pm. The plan is to build the pull up rig, move equipment, stage mats, etc. If you have questions please post to comments.

WOD: 30/20/10, wall balls 20/14, step ups 20” box, Russian swings 70/53

Strength: 4 rounds, Single arm OH walking lunge xLOB, single arm OH squats x10, single arm Push presses x 10. Complete not for time but quality of work, use either DB or KB

Recovery: Foam Roll

5 rounds - wall balls - pull ups - handstand push ups

Friday, July 21

There is a silent auction starting today to raise money to fund Carly's trip to the CrossFit Games. The way the silent auction works is you put down your phone number and your bid, the highest bidder by Friday, July 28th wins. We have a big variety of prizes. If you have questions please post to comments.

WOD: 5 rounds for time, 20 wall balls 20/14, 15 pull ups, 10 HSPU(scale db PUSH PRESSES) 15 min time cap

Strength: 1 rep max bench press

Accessory: 1x me ring dip, pbar push up, ring push up, or matador dips

Recovery: 1:00plank

Bench Press: Bench Press

alternating db snatches and wall balls

Monday, March 20

Submit your scores for 17.4!!!! They are do before 5PM.

Oregon CrossFit is moving: Read about it

WOD: 2 rounds for time: 50 Alternating Db snatches 50/35, 25 Wall balls

Strength: seated box jump - from 12” to 20”(parallel) to a max height

Accessory: 3x5 each leg bulgarian split squat

Recovery: 1x100 banded good mornings

seated box jump: seated box jumpsitting on a box or bench at parallel complete a max heigh box jump

wall balls, push up, double unders

Monday, February 27

Hey all, if you are signed up for the OPEN please make sure you are logging on and submitting your score as well as joining Oregon CrossFit's team; Oregon CrossFit OC. Currently there are over 50 people signed up from the OPEN from OC, but only 24 of you have signed up to be on Oregon CrossFit OC's team. Email me or post to comments if you have questions.

You have to 5pm today to get your score submitted. DO NOT PROCRASTINATE!!!! GET YOUR SCORES IN!

WOD: 3 rounds, 20 wall ball 20/14, 15 push up, 50 Double unders

Strength: Sumo Deadlift 1RM

Accessory: 3x5 weighted hip extensions

Recovery: 1x100 facedown hamstring curls​

Sumo Deadlift: Sumo Deadlift