Crossfit OPEN sectional WOD #2

Thursday, March 31

WOD: 15 min amrap, 9 Deadlift 155/100, 12 Push-ups(hand release at bottom), 15 box jump 24/20″
Challenge: those not competing in the open do 3 rounds 5 wall balls, 15 air squats, 30 Mtn climbers.  If you are competing do a round or so but at just a decent pace.  Gotta break a sweat before the wod but not be tired or have muscle fatigue.
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

HALF GI JOE

Tuesday, March 29

 WOD: 50 burpees box jumps, then complete 1,2,3,4, 5 kb/db thrusters and deadlifts(use the same weight for the thrusters and dl)
 Challenge: fundamental work
 Play: Tabata sit ups
Corssfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

Toes thru ring

 WOD: 50 toes thru ring(scale to t2b or leg raises on the bar), then 20-10 of push ups, back squat 95/65
Challenge: stretch
 Play: pull up ladder start at 1 get as high as you can( the whole class can take turns or in small groups)
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

A lil Tabata work

Wednesday, March 23

 WOD: Tabata mix up, push-ups, pull-ups, flutter kicks, burpees
 Challenge: row 500 m rest the time it takes to completes 500 then repeat
 Play: stretch
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

a lil running

Tuesday, March 22

 WOD: 21 thrusters, 250m run, 15 front-squat, 250m run, 9 push press run, 250m  95/65
 Challenge: Tabata sit ups
 Play: Pistol work, go for 50 reps total
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

“Power Clean”

Monday, March 21

 WOD: repeat 6 times 3 min amrap 3 power cleans, 6 push ups, 9 air squats, on odd rounds complete ring dips instead of push ups.  If the class is too big have half the class complete ring dips on even rounds. Rest 1 min between rounds
Challenge: Turkish get-ups 3×5
Play: stretch
Crossfit in Bend Oregon
http://oregoncrossfit.com/category/workouts/

Top 10 Men

Oregon Crossfit claming the #1 spot after day 1. :)

Rob Durfee  Oregon Crossfit

1

1 (409)

Completed Rounds9Double-Unders4Power snatches0

Jon Alexander

2

2 (392)

Completed Rounds8Double-Unders30Power snatches2

Tommy Marquez

3

3 (391)

Completed Rounds8Double-Unders30Power snatches1

Bobby Noyce

3

3 (391)

Completed Rounds8Double-Unders30Power snatches1

Jason Khalipa

5

5 (388)

Completed Rounds8Double-Unders28Power snatches0

Matt Chan

6

6 (380)

Completed Rounds8Double-Unders20Power snatches0

Sinan Gocmen

7

7 (378)

Completed Rounds8Double-Unders18Power snatches0

Dan Rogers

8

8 (370)

Completed Rounds8Double-Unders10Power snatches0

Peter D'Amore

9

9 (369)

Completed Rounds8Double-Unders9Power snatches0

Mark Cassibo

10

10 (367)

Completed Rounds8Double-Unders7Power snatches0

http://games.crossfit.com/ranking/overall/mens

Crossfit OPEN WOD 1

Thursday, March 17 ST. Patricks Day!!! Wear GREEN

Happy Bday Coach Patrick.

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Challenge: 100 SIT UPS.  You can anchor your feet if so desired.
Play: Coaches choice anything mobility related.
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

"Filthy 50″

If your competing in the Crossfit Opens probably skip this or scale it down(maybe by half).   We will be holding one time today and another time on saturday where people can come in and do the wod.  I will post in the am tomorrow what time to come in.  I m thinking on Saturday it will be in the afternoon like 1 or so.  Let me know what you all think.  TO those who haven’t signed up please do so.  The crossfit sectionals is open to everybody it is good experience and is cheap ($10) no excuse not to do it.

WOD: “Filthy 50” 50 of each of the following, box jump 24/20, Jumping pull-ups, 50 Kettlebell swings1.5/1 pood, walking lunges, Knees to elbows, push press 45lbs, back extension, wall balls 20/14, burpees, d/u   cap: 35 mins
Challenge: not enough time
Play: Stretches

Finally, Oregon CrossFit is running a promotion with Zingdealz, a local Bend “coupon” company. It is available to any New member and it is $49 for the first month at Oregon CrossFit. Please tell any interested friends, family, Coworkers that my have tried a class or anyone else you can think of. Go to http://zingdealz.com/home.php March 16th-18th.
Crossfit Bend Oregon
http://zingdealz.com/home.php

“Cindy”

WOD: ”Cindy” 5 pull-ups, 10 Push ups, 15 air squats
 Challenge: 3×8 deadlift
 Play: 5 min walking lunges
Crossfit in Bend Oregon
http://oregoncrossfit.com/category/workouts/

TWO WODS

WOD: WOD 1: 3 rounds, 3 weighted Pull-ups, 5 strict pull-ups, 7 kipping pull-ups(score is time+weight)
Challenge: no time. Rest exactly 5 mins between WODS, use this time to stretch
Play: WOD 2: 21-15-9 of push ups, and squat cleans 135/95
Crossfit in Bend Oregon
http://oregoncrossfit.com/category/workouts/

Crossfit Total

Tuesday, March 8

WOD: Crossfit Total 3 attempts each at deadlift, back-squat, shoulder press
Challenge: 100 walking lunges then 500m row (some of the class can start on the row)
 Play: fundamental time
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

Monday is here!!!

WOD: 7 Rounds, 10 Calorie row, 10 burpees, 10 wall balls
Challenge: 5×3 Push Press
Play: 75 squats holding a wall ball in your arms
Crossfit in Bend Oregon
http://oregoncrossfit.com/category/workouts/

Cleans and Squats

WOD: 30 Power cleans 135/95, then 30 back squats 135/95, for time must complete all 30 of the power cleans before moving on.
Challenge: coaches choice stretches
Play: Farmers walk 2 mins max weight

Bend Oregon Christmas Parade Flash Mob

Overhead Squats

WOD: 5 rounds, 7 Overhead squats 95/65, 14 frog hops, 21 sit-ups
Challenge: 2 mins max burpees
Play: Bent over row 3×5
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

Tuesday, March 1

WOD: 3 Rounds, 30 second row (damper 10/8), 10 box jumps (24/20), 10 Chest to bar pull-ups
Challenge: 3×5 Shoulder Press
Play: 25 hollow rock, 25 super-man, 25 V-up for work not time.
OC: This Saturday marks the end of our 8 week Helen/Paleo Challenge.
All students of the OC and friends and family are invited to
participate in this event. The students who participated in the first
challenge 8 weeks ago are eligible to win, however, everyone can
still participate in this fun event.
Paleo challengers need to have their testing done no later than
Saturday. Travis will figure the results when all measurements are
taken.
The box will be open at 8:30 with the first heat starting at 9:20, you
must be checked in by 9 SHARP, so we can place you in a heat. Once
again, bring friends and family….everyone is welcome to participate!
WHAT: Helen Challenge/Paleo Challenge Finals
WHO: ALL Students of the OC, Friends and Family
WHEN: Saturday March 5th, Box opens at 8:30a, Check in by 9 Sharp!
First heat at 9:20, NO 10:15 class!
WHERE: Oregon CrossFit
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/