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

Leave a Comment mo

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

Leave a Comment more...

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

4 Comments

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

2 Comments more...

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/

11 Comments more...

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/