sprint ish

Monday, April 2

WOD: 5 rounds 10 Thrusters 135/95, 10 burpees over bar (new burpee standard) take the bars from the ground, if not bar thrusters use heavier than 50/35 for the thrusters

Strength: OH Squat 3 RM

Accessory: 4x3 on each leg lateral step ups

Recovery: 1x50 staggered leg good mornings(50 on each leg)

Overhead squat 3 rep max: Overhead squat 3 rep max3 rep max overhead squat


Gymnastic work untimed

Wednesday, February 8

WOD: Complete not for time: 30 Dips(weighted if possible), 30 L-Sit pull up(scale with regular pull ups), 30 decline sit ups, 30 candle stick to lever(http://gymnasticswod.com/content/candle-stick-lever) 30 Ukranian Deadlifts/Jefferson Curls This can be completed as 10 rounds and 3 reps a round, or 6 and 5. Lesson the reps and increase rounds to stay fresh and not go to failure

Conditioning: 6 rounds 10 lateral step ups, 25 cal sprint bike/row/ski(sprints, can be rotated or different each round)

Recovery: 1x100 banded good mornings


2008 CrossFit Games DL WOD

Thursday, September 8

Reminder Nutrition Challenge: https://oregoncrossfit.com/blog/new-nutrition-chal... Sign up at the box, post to comments or email Jules : Julihuddlestonmsrd@gmail.com

WOD: 2008 CrossFit Games DL WOD: 5 rounds, 5 dl 275/185, 10 Burpees for time

Strength: 5x5 Front Squat@ 80%

Accessory: 3x10 each leg lateral step ups, 3x 10 broad jumps(banded jumps in belt squat machine

Recovery: 1x100 banded good mornings

2008 CrossFit Games DL workout: 2008 CrossFit Games DL workout5 rounds 5 deadlift 275/185 10 burpees


row cals, and assault bike calories

Monday, June 6

If you have a child ages 9-12 that is interested in training during the summer time please post to comments or email me Sean@oregoncrossfit.com. Right now we have 6 kids that are interested in training 2x a week at 11am. I would like to get 10 kids at least before moving forward.

Reminder Bend Barbell Club classes run on Monday, Tuesday, Thursday, Friday at 7:30am and 6:30pm. If you would like to focus on strength gains without conditioning workouts this is a great option for you. If you have questions post to comments or email.

WOD: 2 rounds, 100 cals row, 25 calories on the assault bike (people can start on ab, or run 400m and row)

Strength: Overhead squat

Accessory: 3x20 lateral step ups on 20” box(30 total on each leg)

Recovery: 50 lunge steps

Overhead Squat: Overhead Squat