50, 40, 30, 20

Monday, May 20 2019

WOD: 50/40 Assault bike calories, 40 Goblet squats 50/35, 30 box jumps 24/20, 20/10 calories on assault bike

Strength: 8 Rep Good mornings - use speciality bar if desired

Accessory: 4x12 db walking lunge steps

Recovery: 50 abmat sit ups


Constant Work

Sunday, May 19 2019

WOD: 4 rounds for time of: 21 bench presses 135/95 15 pull-ups 400-m run

Accessory: 4 rounds 20 banded good mornings, 20 glute ham bridges, 20 step ups on 20” box, 20 calf raises

Recovery: Coaches' Choice


10 Years!

Saturday, May 18 2019

We are Celebrating 10 Years!

No Class at 9:00am

Workout together at 10:00am

Lunch at 11:00am - catered by our friends LIFE & TIME

Cheers to another 10 years!!


10, 9, 8 ...

Friday, May 17 2019

May 18 at 10 am is our 10 year party - we will have some kind of team workout and then Life and Time afterwards. All are invited. FITNESS - FOOD - FRIENDS!

We would love to celebrate 10 years with our FITNESS FAMILY!

Workout together at 10:00am

Lunch at 11:00am - catered by our friends LIFE & TIME

Let us know you'll be joining us here - RSVP EVENT: https://www.facebook.com/events/2635526289854765/

Cheers to another 10 years!!!

WOD: 10-9-8-7 etc Candlestick to hold for :03 and then return to top, Handstand shoulder taps (right/left =1)

Strength: 3 rep strict Shoulder Press

Accessory: 4x6 db rollback extensions, 4x20 banded tricep extensions

Recovery: 2x1:00 planks


Every 2 Minutes for 12 Minutes

Thursday, May 16 2019

May 18 at 10 am is our 10 year party - we will have some kind of team workout and then Life and Time afterwards. All are invited. FITNESS - FOOD - FRIENDS!

We would love to celebrate 10 years with our FITNESS FAMILY!

Workout together at 10:00am

Lunch at 11:00am - catered by our friends LIFE & TIME

Let us know you'll be joining us here - RSVP EVENT: https://www.facebook.com/events/2635526289854765/

Cheers to another 10 years!!!

WOD: Every 2 minutes for 12 minutes perform - 2 power cleans and 4 box jumps

Strength: 8x3 Front squat @ 70% of 1RM

Accessory: 3x30 Dimmel Deadlifts @-30 -40% of 1RM deadlift (conventional stance, stand up with deadlift and then “fall” to below knee with bar reverse it and stand up as fast as possible. (2/2)


Meters and Calories

Wednesday, May 15 2019

May 18 at 10 am is our 10 year party - we will have some kind of team workout and then Life and Time afterwards. All are invited. FITNESS - FOOD - FRIENDS!

We would love to celebrate 10 years with our FITNESS FAMILY!

Workout together at 10:00am

Lunch at 11:00am - catered by our friends LIFE & TIME

Let us know you'll be joining us here - RSVP EVENT: https://www.facebook.com/events/2635526289854765/

Cheers to another 10 years!!!

WOD: 100m ski + 10 cal assault bike + 100m row rest 1:00m - go to 500 + 50 + 500m

Strength: NFT - Just get the work in - 20 Turkish Get ups total (10 each hand) , 50 Goblet squats working on technique

Recovery: 1k row


20 Minute AMRAP

Tuesday, May 14 2019

May 18 at 10 am is our 10 year party - we will have some kind of team workout and then Life and Time afterwards. All are invited. FITNESS - FOOD - FRIENDS!

We would love to celebrate 10 years with our FITNESS FAMILY!

Workout together at 10:00am

Lunch at 11:00am - catered by our friends LIFE & TIME

Please RSVP by completing the quick survey linked in tickets for each person in attendance. This will help us know how much food to provide.

Cheers to another 10 years!!!

WOD: 20 min amrap, 4 C2B Pull ups, 6 Strict HSPU (scale with strict kb presses) 12 KB Snatches 70/53(6 on each hand)

Accessory: Complete 100 Hollow rock with 2.5 pound plate overhead - every 25 reps pause for :10

Recovery: 1x100 banded straight arm lat pull downs


Dumbbell Work

Monday, May 13 2019

May 18 at 10 am is our 10 year party - we will have some kind of team workout and then Life and Time afterwards. All are invited. FITNESS - FOOD - FRIENDS!

We would love to celebrate 10 years with our FITNESS FAMILY!

Workout together at 10:00am

Lunch at 11:00am - catered by our friends LIFE & TIME

Please RSVP by completing the quick survey linked in tickets for each person in attendance. This will help us know how much food to provide.

Cheers to another 10 years!!!

WOD: 3 rounds 12 db front squats 50/35, 10 db push jerks 50/35

Strength: Ultra wide sumo deadlift - 1RM

Accessory: 2x50 single leg deadlifts using two db/kb (2 total on each leg or 100 reps on each leg)

Recovery: 1x50 single leg banded glute ham bridges


Give Me a Minute

Saturday, May 11 2019

Join us for a pre-workout cup of coffee, conversation with friends & a romwod session on Saturday May 11th at 8:15 (romwod session at 8:20)

What is "romwod"?

ROMWOD is a program that helps to optimize your range of motion, increase athletic performance, and promote recovery.

Visit www.romwod.com to learn more.

Email info@oregoncrossfit.com

WOD: 5 rounds: 1 min assault bike (bike a pace and maintain) 1 min GHD sit up (10 reps maximum - rest of the time is rest) 1 min ski/row (go hard) 1 min box step ups 1 min max med ball slams 30/20 1 min rest (30 minutes to complete)

Recovery: Coaches' choice