9-15-21-27

Friday, September 20 2019

ATTENTION:

NE Revere Avenue between Division Street and NE Lytle Street for railroad crossing repairs, road closure with detours, 9/18/19 - 9/20/19. Please allow extra time to get to class!

WOD: 9 -15-21-27 Rowing cals, DB Push Press 50/35

Strength: 6 rep db Bench press

Accessory: 3 rounds: 10 db rows on each arm, 12 db roll back extensions, :20 Hollow hold

Recovery: 1x50 banded tear aparts


Strength Work

Thursday, September 19 2019

ATTENTION:

NE Revere Avenue between Division Street and NE Lytle Street for railroad crossing repairs, road closure with detours, 9/18/19 - 9/20/19. Please allow extra time to get to class!

WOD: 12 min amrap - 20 wall balls, 50 D/U

Strength: 5x5 backsquat @ 65% of 1RM backsquat

Accessory: 4x2 Sumo Deadlift @ 75-80% of 1RM sumo deadlift

Recovery: 2x1:00 birddog each side


40 Minutes of Work

Wednesday, September 18 2019

ATTENTION:

NE Revere Avenue between Division Street and NE Lytle Street for railroad crossing repairs, road closure with detours, 9/18/19 (today) - 9/20/19. Please allow extra time to get to class!

WOD: Every 5:00 min for 8 sets(40 minute working time) 200m run, 12/9 row/ski cals, 5 burpee box jumps 24/20,

Recovery: 3x1:00 planks


Upside Down

Tuesday, September 17 2019

WOD: 4 rounds - 20/15 assault bike - 20 feet handstand walk/or :30 handstand hold

Strength: 12x2 Push Press @ 75% of 1RM Push Press

Accessory: 2x25 Thumb down rear delt raises laying on side

Recovery: 1x:30 hang from pull up bar


20, 20, 30, 40!

Monday, September 16 2019

WOD: 20 min amrap 20 double db front squat 50/35, 30 American Swings 53/35, 40 double unders

Strength: 3 rep max OH Squat

Accessory: 1x50 banded upright crunches w/ back on pull up rig, 1x50 superman w/ 3 second hold at top

Recovery: 25 shrug and pass thru w/ pvc


OC is Closed

Sunday, September 15 2019

Oregon CrossFit is closed today for the CrossFit level 1 Seminar. We will be to normal schedule tomorrow. Enjoy the rest of your Sunday!


OC HIKE THE BUTTE

Saturday, September 14 2019

Oregon CrossFit is closed today and tomorrow for the CrossFit Level 1 Seminar. But you can join us for OC Hike the Butte! Hike Pilot Butte with Coach Elena today at 9am or 10am sharp! Meet by the restrooms.


Death by DB Thruster

Friday, September 13 2019

Oregon CrossFit will be closed this Saturday and Sunday for the CrossFit Level 1 Seminar. We will back to normal schedule on Monday. To still get active this weekend, we are putting together OC Hike the Butte! Hike Pilot Butte with Coach Elena this Saturday September 14th at 9am or 10am sharp! Meet by the restrooms.

WOD: Death by DB Thruster - Loading up to the individual

Strength: Work up to heaviest seated single arm db press (no back support)

Accessory: 4x8 single arm db rows, 4x20 banded seated rows, 4x10 seated head down shrugs

Recovery: 1x100 banded tricep extensions


Do It then Repeat!

Thursday, September 12 2019

Oregon CrossFit will be closed this Saturday and Sunday for the CrossFit Level 1 Seminar. We will back to normal schedule on Monday. To still get active this weekend, we are putting together OC Hike the Butte! Hike Pilot Butte with Coach Elena this Saturday September 14th at 9am or 10am sharp! Meet by the restrooms.

WOD: 12 Min AMRAP - 3 hang power clean + 3 deadlift , 10 box jumps

Strength: 5x5 backsquat @ 60% of 1RM backsquat

Accessory: 2 rounds - 20 hollow rocks, 20 medball sit ups

Recovery: 100 calf raises on power rack


Keep Rowing

Wednesday, September 11 2019

WOD: 30 min AMRAP - 2k row, LOB(LOB = down and back) cheese curd carry at belly, LOB Single ARM OH DB/KB carry(each arm), GP Training area bear crawl

Strength: 6x6 OH Squat @ 65-75% of 1RM

Accessory: 4x:15-:30 hang from pull up bar

Recovery: 100 unweighted lunge steps