I'm Back!!!

RUN!

In Africa, every morning a gazelle awakens knowing that it must outrun the fast lion if it wants to stay alive.
Every morning a lion wakes up knowing that it must run faster than the slowest gazelle or it will starve to death.
It makes no difference whether you are a lion or a gazelle - when the sun comes up, you better be running!

PLAY TIME!!!

OREGON CROSSFIT IN BEND OREGON

http://oregoncrossfit.com/

Heavy Fran

WOD: “Running Heavy Fran” 12 Thrusters 135/95, 12 Pull-ups,
run 800m, 9 Thrusters, 9 Pull ups, Run 650m, 6 Thrusters, 6 Pull ups, run 400m
Challenge: Tabata lateral hops(use p-bars or your bar for
the workout)
Play: stretch

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WOD: 2 Rounds of max HSPU rest 90 seconds between attempts,
then 2 Rounds of max rep front squat 155/105, bear crawl the length of building
after each front squat
Challenge: Coaches Choice
Play: Stretch

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WOD: 30-25-20-15, of burpees, Lunges, T2B run 1200m after to
stop clock

Challenge: Max D/us in 2 mins, rest 2 mins then repeat
Play: Stretch

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WOD: 3 Rounds, 10 Hang squat cleans 135/95, 20 Box Jump
24/20
Challenge: 250m waiters walk
Play: Stretch/ or optional work 3×10 shoulder press

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WOD: 3 Rounds 400m run 50/35 Push Ups. The 35 push ups are
for women.  Got this WOD from Crossfit
Omaha.
Challenge: 2 min max sit ups, 2 min max K2E
Play: 250m Max weight Overhead carry

dWOD: 21 DL @225/185#, 50 air squats, 21 Push Press@ 135/95#
15 DL, 50 air squats, 15 Push Press, 9 DL, 50 Air squats, 9 Push Press

Challenge: MAX EFFORT 500m ROW
Play: Fundamental

CROSSFIT BEND OREGON
http://oregoncrossfit.com/category/workouts/

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CROSSFIT BEND OREGON

NO CLASS TODAY MONDAY July 4th…… Enjoy the day with your friends and family…..

30 of a few things

Reminder no class on Monday, July 4th….
WOD: 30 Push Press 65/45, 30 Ring Dip, 30 box jumps, Run
800m, 30 goblet squats, 30 Russian swings, 30 Burpees ( start at either the top
or the bottom)
Challenge: skin the cat work
Play: Fundamentals
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

Saturday

Coaches Choice for the wod…… Reminder no class on MONDAY July 4th.
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

6 rounds

WOD: 6 Rounds, 15 SDLHP 95/65 15 abmat sit- ups
Challenge: elevated foot planks (partners or weights can be
used to elevate the feet) 1 Max effort, then 2 minutes total time in an
elevated plank
Play: stretch
Oregon Crossfit will be closed on Monday July 4th.
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

7 rounds of 1 and 35

WOD: For time and weight, 7 rounds, 1 Power clean, and 35
d/u
Challenge: 12 mins to work on any gymnastic movement, M/U,
Skin the cat, Planche Push up, HSPU, rope climb, t2b, k2e, whatever you want.
Play: Stretch
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

100 wall balls then 100 DL’s

Please register for Fight Gone Bad 6 here http://sportsgrants.org/fgb6/ I laid down the challenge, 100 people registered by August 28th for Team Oregon Crossfit and I will do 100 burpee tire flips.  Anybody can register friends, family, whatever just get to 100 people and I will pay up.
Also Oregon Crossfit will be hosting the Oregon Summer Games August 27th and 28th.  We are really excited about this event and are working hard already trying to secure an outdoor location.  Registration will open next week.  If you are not interested in competing but would like to volunteer/judge please email me @ seanwells10@hotmail.com.  The more help the better.  Thanks.
WOD: 100 Wall balls, then 100 Med Ball Deadlifts
Challenge: 5×3 Deadlift
Play: Fundamental/stretch
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

a few lunges

WOD: 400m walking lunges (scale up by doing 5 push ups every 5 steps)
Challenge: 3×5 Shoulder Press
Play: not enough time

Crossfit Bend Oregon

http://oregoncrossfit.com/category/workouts/

Wods and some more Wods

WOD: 21-15-9 Burpees, KB/DB Deadlift, and KB/DB Push Press
Challenge: 1 min on each hand of 1 arm KB Swings. Rest 1 min
and repeat.
Play: Stretch
Don’t be lazy like Amos, get your butts


WOD: 3 rounds, 10 OH Squats 95/65, 20 Power cleans 95/66
Challenge: 3 minutes of total time in an L-sit, Knee
tuck.  12 minutes to complete task.
Play: Stretch

WOD: 20 Min Amrap, Run 400m, 7 m/u (scale muscle ups, by doing progressions)
Challenge: 50 Box jumps for time
Play: Tabata Lunge(scale up by doing jumping lunges)

WOD:  12 min AMRAP, 5 Thrusters 95/65, 10 D/u, 5 Burpees
5 mins rest(stretch)
WOD2: Perform on the minute every minute 2 Dead Hang Pull
up, 5 T2b for 20 Mins

WOD: “Schmalls” Run 800m, 2 Rounds of 50 Burpees, 40
Pull-ups, 30 Pistols, 20 KB Swings 1.5/1 pood, 10 HSPU, and then Run final 800m

Please join us in honoring GySgt Justin Schmalstieg (KIA Dec 15, 2010), he was a student at Oceanside Crossfit.

Here is a video:

http://vimeo.com/19183707

 

WOD: 10-1 Ring Push-up, and dead lifts 185/135
Challenge: Coaches Choice
Play: Coaches Choice


WOD: “Mary” Amrap 20mins 5 HSPU, 10 Pistols (alternate
legs), 15 Pull-ups
Challenge: 3×3 Front-squat
Play: Fundamentals/stretch

Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

WODS!!!

WOD: “Barbara” 5 rounds of: 20 Pull-ups, 30 Push ups, 40
sit-ups, and 50 air Squats Time Limit: 30 Mins
Challenge: 3×3 DL
Play: Fundamental/stretching

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Heavy work

 WOD: 4 Rounds of 4 Reps for max weight(weight can be changed between reps) Back squat, Pull-up, 4 Turkish Get-ups(2 each hand). Not for time.
Challenge: Skin the cat/Back lever, Front Lever Practice
Play: Fundamentals/stretch

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12 min amrap Power Cleans/HSPU

WOD: 12 min amrap 5 Power cleans 155/105, 10 HSPU
Challenge: 25 windshield wipers, 25 of either toes 2 bar or knees 2 elbows. (Strict Form no kipping, not for time, break up reps as necessary)
Play: 4×10 KB Power Swing

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Chipper

WOD: 20 Calorie row, 30 Burpees, 40 Ground to overhead 95/65, 50 Toes 2 bar, 100Ft Walking lunge 45/35, 100ft sprint (go from the line to left of the building if facing it for the walking lunges drop the weight and sprint back)
Challenge: coach’s choice
Play: Fundamental/stretch

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“EVA”

WOD: “EVA” Five rounds for time, Run 800m, 2/1.5 Pood KB Swing 30x, 30 Pull-Ups Time-cap of 45mins
Challenge: Fundamental
Play: Not enough time
EVA T.
Picture courtesy of Crossfit.com

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5 rounds, 2 on 1 off

 WOD: 2 Min on, 1 min off for 5 rounds SDLHP 95/65, and Power Cleans. Use one minute for Sumo Deadlift High Pulls and the other minute for power cleans. Score is max reps completed.
Challenge: 100 D/u, then 50 Push ups
Play: Work on a weakness for 10 mins

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Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

DL AND HIGH BOX JUMPS

WOD: 21-15-9 Deadlift 315/205 and box jumps 30/24”(stack plates on boxes to get to 30″)
Scale the DL if necessary but make sure it is heavy.
Challenge: 3×5 Push Jerk or Split Jerk
Play: Fundamental work

Intro to Oregon Crossfit class tonight at 7:30. If you have been thinking about getting back in shape this is the perfect time to come and see what we do here at the O.C. Click on this link and sign up for your free intro class.
https://clients.mindbodyonline.com/ASP/home.asp?studioid=6568

Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/