Regional WOD 1

Tuesday, May 31st

WOD: Run 1000m, 30 HSPU, row 1000m  (run 100m past the 800m mark or run 3x around the building.  Use plates for elevation on the HSPU, use a black mat between the plates for depth check, scale HSPU by using a box or use a band)
Challenge: 3 Rounds 20 sit ups, 15 super man, 10 V-ups
Play: stretch
Nice job to everybody who completed “Murph” yesterday.  Very impressed with the performance put on by Collin who completed the wod with a 40# pack.
Also thank you to everybody who sent me WOD ideas for this month, I did my best to include everything in one form or fashion.
Bend Oregon Crossfit
http://oregoncrossfit.com/category/workouts/

2 mins on 2mins off

Thursday, May 26

WOD: max reps push ups in 2 mins, rest 2 mins, 2 mins of max wall balls 20/15, rest 2 mins, 2 mins max row for calories.  Add for total.  Start anywhere
Challenge: 3×10 Hang Cleans
Play: Stretch
Bend Oregon Crossfit
http://oregoncrossfit.com/category/workouts/

Floor Press/ring pull ups

Wednesday, May 25

WOD: 10,9,8,7,6,5,4,3,2,1 Floor Press, Supine ring pull-ups(use either kb or db)
Challenge: 2 rounds, 20 Frog jumps, 10 toes 2 bar
Play: stretch
Bend Oregon Crossfit
http://oregoncrossfit.com/category/workouts/

Body Work

Tuesday, May 24

WOD: 30 Shoot thru, 60 sit-ups, 90 Double-under, 60 air squats, 30 burpees
Challenge: Find 3 rep max of OH Squat
Play: Stretch
Bend Oregon Crossfit
http://oregoncrossfit.com/category/workouts/

“Hammer”

Monday, May 23

WOD: “Hammer” 5 rounds, 5 Power cleans 135/95, 10 Front Squat, 5 Push press/jerk, 20 Pull-ups rest 90 Seconds
Challenge: fundamentals
Play: time permitting stretch
Let us know what kind of schedule you guys want for this weekend and Monday.  If there is enough interest we will make sure there is some class times available.
Bend Oregon Crossfit
http://oregoncrossfit.com/category/workouts/

"NASTY GIRLS”

Wednesday, May 18



WOD: “Nasty Girls” 3 Rounds, 50 Air Squats, 7 Muscle Ups (scale by doing progressions), 10 Hang power cleans 135/95
Challenge: 400m run for time/or get that squat clean max that we skipped last week.
Play: stretch/fundamental work
The orginal girls doing the wod http://www.youtube.com/watch?v=GDLh3eOXXnM
Bend Oregon Crossfit
http://oregoncrossfit.com/category/workouts/

IF 1 WOD IS GOOD, 2 IS BETTER

Tuesday, May 17

WOD: 12 min amrap, 400m run/500m row, 12x body weight back squat, rest 5 mins (stretch)
WOD2: 12-9-6 body weight deadlift and ring dips
Play: Fundamental/stretch
ALSO OREGON CROSSFIT BBQ on Friday May 20th.  Bring something to throw on the bbq or a side dish.  More the merrier and all are welcome.  I also hear some talk about a beer mile going to happen.  : )
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

“Fight Gone Bad”

Monday, May 16

WOD: “Fight Gone BAD” 3 Rounds, 1 minute at of each of the following stations: wall balls 20/15, sumo deadlift high pull 75/55, box jumps 20”, Push Press 75/55, row calories (depending on the class we can do this in two groups and have counters for everybody)
Challenge: Fundamentals
Play: Stretch
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

Skinny Fat or Crossfit Body

CrossFit South Bay | Hermosa Beach, CA - Skinny Fat

www.crossfitsouthbay.com

Disclaimer: I have been getting a ton of questions about this topic from both inside and outside the gym, from lots of different people, so this isn't directed at anyone in particular.  Although, if this topic resonates with you, take the time to read it.  This post is more a psychological approach.

 

Crossfit Bend Oregon

http://oregoncrossfit.com/

My Journey into CrossFit.

SHOW UP AND DONT QUIT!!!

Wednesday, May 11

WOD: 10 min amrap, 10 goblet squats, 15 kb swings (Russian), 5 sit ups.  RX’d weight is 2/1.5 pd
Challenge: 1 rep max weighted pull-up, or as many dead-hang pull-ups in a row.  Everybody complete at least 10 dead hang-pull-ups.
Play: 2 min max air squat
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/

Sean Day!

Tuesday, May 10

Today is Sean Day! Don’t forget to comment on what movement you would like to see Sean do.


Strong Like Bull!

WOD:  3 Rounds, 50 Double unders, 10 body weight  front squats, 21 Burpees
Challenge: 1 mile run
Play: stretch

Crossfit Bend Oregon
http://oregoncrossfit.com/workouts/3-rounds-50-10-21/

May is here!

WOD: “Mini Cindy” 10 min AMRAP 5 Pull-ups, 10 Push ups, 15 air squats
Challenge: Max double unders in 2 mins.
Play: 2×12 Back squats (your 12 reps should be a struggle, push yourselves)
Crossfit Bend Oregon
http://oregoncrossfit.com/category/workouts/