Chipper this Tuesday

Tuesday, August 7 2018

WOD: Complete 50 burpees to plate, 40 T2B, 30 KB snatch 70/53, 20 cal assault bike (complete burpees to a 45# plate, Scale T2B with less T2B if possible/knee tucks/V- ups/abmat sit ups, KB snatch is however no mandatory arm switch, assault bike is 20 cals for both boys/girls)

Strength: 12x3 Floor press @ 50-60% of 1RM (each set complete 3 close grip, re rack, 3 medium grip, re rack, wide grip, rack - then partner goes - try to rest 1:00-2:00 between sets - each person will perform 4 rotations of the previous)

Accessory: 3x12 Cuban Presses with db’s

Recovery: 1:00 handstand hold or if no hold 1:00 banded standing overhead hold

db and T2B

Monday, July 23

Charlene D., Deanna K and Liss M working thru some body weight movements

WOD: 5 rounds, 10 db squat cleans 50/35, 15 T2B

Strength: 1 rep max squat with speciality bar

Accessory: 2xLength of middle training area db death march (lunge touch weights to ground 3x using your back rounding and arching)

Recovery: 2:00 each side bird dog

Start May off right

Tuesday, May 1

For those interested in support Lo in here Regionals trip you may go HERE Fundraiser ends today!

WOD: 30-20-10 reps for time: DB Thruster 35/20 and T2B workout courtesy of (stimulus is unbroken db thrusters so choose dumbbells where you may do that)

Strength: 10x2 Push Press @ 65% of 1RM push press

Gymnastic Prep: 3x10-20 reps of handstand hold and work “slacking at shoulder and then extending

Recovery: 1x100 banded face pulls

Chipper-ish Wednesday

Wednesday, December 6

The latest OC blog is here:

WOD: 1k row, 50 anchored feet sit ups, 40 db bent over rows 50/35 , 30 T2B, 20 Deadlifts 185/135 1k row

Gymnastic Prep: 3 rounds, 20 hollow rocks, 20 supermans, 20 v- ups, 1:00 hollow hold.

Accessory: 2x1:00 min pull up bar holds(break up as needed)

Recovery: 50 banded tear aparts


Tuesday, November 28

Here is the Oregon CrossFit store that is now open:STORE Anything you order will be shipped to Oregon CrossFit. If you want it shipped to another location just email me and we can make arrangements(probably $5 to cover shipping). The store is open from now until until December 4th.

WOD: 12-9-6-3 Power Clean 185/135, T2B(scale power clean as needed)

Strength: 12x2 Strict Press @ 70% of 1RM Strict Press

Accessory: 3x5 Scotish Get ups

Recovery: 1x50 heavy band face pulls