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/

Last week WODS

 WOD: “Amanda” 9-7-5 of squat-snatch 135/95 and m/u (scale m/u by doing progression or by 3x pullups and dips)
Challenge: Tabata box jumps
Play: Fundamental/stretch

 WOD: Max thruster, 1 rep every minute for at least 10 mins. Start from the ground for every rep, must complete 10 thrusters.
Challenge: Tabata Burpees
Play: Max Handstand hold
Its about that time of the year where we make that goodwill donation….. IF any of this stuff that has been hanging up here for months is yours please come and claim it.  By the end of next week it will be gone.  : )

WOD: 100 Med -ball squat cleans
Challenge: 3×3 Power Clean(GO HEAVY)
Play: Fundamentals/stretch

WOD: “Nancy” 5 Rounds, 400m Run, 15 OH-squat 95/65
Challenge:   Max 2 min sit-ups, Max 2 min push ups
Play: Fundamental/Stretch

WOD: Max Pull ups, then 2 rounds 25 Mtn Climbers, 25 Lunge Steps
Challenge: 3×3 Power Snatch
Play: Tabata Med ball DL

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

IS SUMMER HERE?

Sunny Central Oregon will be here soon! What are you doing for your body to be able to wear that swim suit you always wanted or for guys to be able to take your shirt off with confidence? Make a change for yourself this year you deserve it. Sign up for a free intro class and come see what we can do for you.
http://oregoncrossfit.com/category/workouts/
https://clients.mindbodyonline.com/ASP/home.asp?studioid=6568

Teamwork, bring long socks

Monday, June 6

WOD: In teams of 4-6(2 people each station, 6 mins each stations, on the row station if you get done faster than 6 mins you can add to your score by doing either push-ups or air squats. Only 1 teammate can work at a time) Push-ups, Rope Climb/2000m row/Air squats.(if you can’t climb the rope scale by doing pull ups)
Challenge: Max Back squat 7X1
Play: fundamental work/stretch
Bend Oregon Crossfit
http://oregoncrossfit.com/category/workouts/

10 Stations

Wednesday, June 1

 WOD: 1 min at each station, start anywhere, no transition time, back extension, push up, air squat, pull-ups, deadlift 135/95, jumping lunges, box jumps(step ups) 20”, sit ups, Knees to elbows, Mtn Climbers
Challenge: Max plank- hold (no weight)
Play: Fundamentals
Bend Oregon Crossfit
http://oregoncrossfit.com/category/workouts/