- 15 JUN 2018
- Results
- Daily WOD
Friday, June 15
WOD: For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
workout courtesy of CrossFit.com
Accessory: 3 rounds, 12 barbell upright rows, 10 db hammer curls on each arm, 12 dips
Gymnastic Prep: 2 rounds: 10 thumbs pointed at each other ring rows or barbell rows, 5 wall walks
Recovery: Foam Roll
- 6 APR 2018
- Results
- Daily WOD
Friday, April 6
WOD: Complete as many rounds as possible in 7 minutes of: 15-cal. Row 15/10 push-ups workout courtesy of crossfit.com
Strength: Weighted pull up work to a heavy single, if no pull ups complete at least 30 ring rows or bar rows. You may work up to both chin and pull up or just one.
Accessory: 3x20 db roll back extensions
Recovery: 1x50 overhead banded tear aparts
Weighted Chin Up : Weighted Chin Up Palms facing you, weighted chin up
Weighted Pull up: Weighted Pull upPalms facing away, max pull up
- 12 FEB 2017
- Results
- Daily WOD
Sunday, February 12
WOD: 8:00 max distance row, rest 5:00, 4:00 max distance row
Strength: 5x5 weighted pull up(scale as needed)
Recovery: Coaches Choice
- 30 OCT 2016
- Results
- Daily WOD
Sunday, October 30
WOD: 5 Front squats, 300m row, 4 front squats, 300m row, 3 Front squats, 300m row, 2 FS, 300m row, 1 FS, 300m row (loading is up to you, take from a rack)
Strength: Work up to a heavy weighted pull up
Accessory: 1x100 abmat sit ups
Weighted Pull up: Weighted Pull upPalms facing away, max pull up
- 29 MAR 2016
- Results
- Daily WOD
Tuesday, March 29th
WOD: 3 rounds, 30 DB shoulder to over head 50/35( single arm, partition reps as needed) 20 T2B
Strength: 10x2 Split Jerk @70% of 1 RM split jerk
Accessory: 3x3 weighted pull up or strict pull up or lightest band possible
Recovery: 3:00 total plank
- 3 APR 2015
- Results
- Daily WOD
Friday, April 3WOD: “Jack” 20 min AMRAP, 10 Push Press 115/85, 10 American Swings 53/35, 10 box jumps 24/20 http://www.crossfit.com/mt-archive2/007130.html
Strength/Skill: 1 rep max weighted pull up/chin up, then 3x20 bent over rows with db’s
Recovery: foam roll
- 19 FEB 2013
- Results
- Daily WOD
Tuesday, Feb. 19
Oregon Crossfit and the OPEN: OC will be hosting the Crossfit Open(games.crossfit.com) every Friday night from 4-7pm. We will break it into heats and compete, creating a positive environment so that everyone does their best. ALL of the judges will have passed the Crossfit Online Judges Course(If you have taken the course please email or bring in a copy).
I hope that anyone interested in signing up for the OPEN does so. Please join Team Oregon Crossfit and help send a team to Regionals. The competition on Friday nights will be open to ANYONE from ANY Crossfit. Each week the winner of the OPEN that completes the WOD here at OC will win something(gift cards, FITAID, apparel from LIFE AS RX, ETC).
Everyone whether you sign up for the OPEN or not will be doing the WODS on Fridays. If you can't make Friday night we will make other arrangements to make sure you have a qualified judge and time to complete the WOD with witnesses. We will be completing the OPEN Wod one time per week. Re-attempts will be on a case by case basis.
On the last Friday, we will be having a potluck and celebrate. The date is 4/5.
If you have questions/concerns please email me Sean@oregoncrossfit.com
Challenge: 3x5 Bench Press, 3x5 Weighted Pull up or Pull up(strict), 3x5 Weighted Dip or Dips(strict)
Play: banded split stretchWOD: 8 min kb jerk set. Unlimited hand switches 53/35. 1 Rep every 10 seconds.