Open WOD 14.1/11.1

Tuesday, January 21st 2020

WOD: Open WOD 14.1/11.1 10 min AMRAP 30 double unders, 15 power snatches 75/55

Strength: 4x6 Floor press @ 50-60% of 1RM bench press use either close or medium grip

Accessory: 4x12 Supine Ring Rows

Recovery : 1x100 standing banded face pulls with the banded low on the pull up rig


Monday, January 20th 2020

WOD: 30-20-10 double KB Deadlift 70/53, Pull ups, Calories on Assault bike

Strength: 1 rep max deadlift

Accessory: 3x12 DB DB Front Squat

Recovery: 2 rounds each leg - 20x dog pees on fire hydrant and donkey kick backs


Sunday, January 19th 2020

WOD: 21-15-9 KB Snatch (each arm 21 reps) - Power cleans 135/95, Jumping lunges(each leg)

Strength: 4x2 Sumo Deadlift with a pause at the knee 75% of 1RM Sumo Deadlift

Accessory: 3 rounds - 25 glute ham bridges with hip circle, 25 side steps with hip circle on, 25 forward and backward steps with hip circle on

Recovery: Coaches Choice

As Many Rounds As You Can

Saturday, January 18th 2020

WOD: Complete as many rounds as possible in 20 minutes of: 5 strict chest-to-bar pull-ups 10 ring push-ups 20 box step-ups ♀ 24-in. box ♂ 30-in. box

Recovery: Coaches Choice

Arm Burner​

Friday, January 17th 2020

WOD: 4 rounds NFT: ME Handstand push ups (strict or kipping), Ring dips or p-bar dips or matador dips, :10 kipping swing, :30 plank

Strength: Work up to a 3 rep max strict press

Accessory: 4 rounds - 20 straight arm lat pull downs, 10 Scap Push ups

Recovery: 1x100 db roll back extensions - use light weight and try to get them done in a row

Every 4

Thursday, January 16th 2020

Please Note: The OC Website is not syncing correctly with our software today. We apologize!

OC has the following classes tonight:

4:30pm GP & 4:30pm Middle School

5:30pm GP & 5:30pm LiteFit

6:30pm GP

WOD`1`: Every 4 minute for 20 minute, 10 db power cleans 50/35, 10 box jump overs 24/20, 10 T2B rest remaining portion of 4 minutes

Strength : 6x3 box squat to a box at parallel @85%

Recovery: 1x50 banded good mornings

6 Rounds

Wednesday, January 15th 2020

REMINDER on Wednesdays... OC has the following classes to choose from in the evening:

4:30pm GP

5:30pm LiteFit

5:30pm Weightlifting for CrossFitters

6:30pm GP

6:30pm Specialty Course "Upper Body & Core" *must be enrolled to attend

WOD: 6 rounds NFT - Max effort strict pull ups- double front rack kb walks in middle training area - Crab walk forward on even rounds - crab walk backwards on odd rounds

Strength : 4x10 Scottish Get ups, 4x10 strict leg lifts

Recovery: 1k row nose only breathing


Tuesday, January 14th 2020

Check out the newest blog: "Chasing Dopamine"

Also there is an ongoing segment that is going to post on Friday's - where Coach Sean answers your questions - have a question send him an email ( Subject line "Answer my question" Here is the first: "Do I have to be in shape to start training at Oregon CrossFit?"

WOD: 30 Clean and Jerks @ 135/95

Strength : 4x6 each arm landmine presses, 4x6 Single Arm Db Rows

Accessory: 2x50 banded tear aparts, 2x50 banded face pulls

Recovery: 1:00 each plank position - elbows, arms extended and each side

Leg Burner

Monday, January 13th 2020


There is still time to enroll your kiddos... ages 8-12 years old


OC's Tween Specialty Course with Coach Annie Starts Monday JAN 13th and ends on Wednesday FEB 26th. (*no class/school on Jan 20th & Feb 17th)

Course Fee: $139 or Punch Card

Questions? Ready to enroll? Email

WOD: 2k row for time

Strength : 20 rep goblet squat max

Accessory: 4x10 each leg lateral lunge steps, 4x25 toe out w/ hip circle glute ham bridges

Recovery: 50 abmat sit ups

OC Closed

Sunday, January 12th 2020

Oregon CrossFit is closed today for the CrossFit level 1 Seminar. We will be to normal schedule tomorrow. Enjoy the rest of your Sunday! To keep active try this at home workout!

WOD: 50 Sit-Ups - 40 walking lunges - 30 air squats - 20 burpees - 10 broad jumps - 20 burpees - 30 air squats - 40 walking lunges - 50 Sit-Ups