Central Oregon CrossFit

Don't Dread the Dead

Friday

Workout of the Day:

Deadlift

1-1-1-1-1-1-1 (7x1)

Keep adding weight until you find your max

Post highest weight successfully lifted

Jen, Colin and Jonna cheer on Ryan as he attempts a PR Level 4 lift of 2.5 times bodyweight.  Close but no cigar on this lift but breaking the 400 number was a huge landmark.  Travis looks to lead out all athletes today with a PR lift of 425.Here's what you can shoot for today:  

Level 1=BW 

Level 2=1.5xBW

Level 3=2xBW

Level 4=2.5xBW

Scores from Yesterday:

Class A:

Ryan 8:20

Travis 9:34

Chris        9:58

Class B:

Merinda 7:13

Jonna 9:42

Carrie 11:14

Rojo 12:01

Tom 12:08

Dawnell 12:21

Tracie 13:25

David 14:06

Jen 14:46

Class C:

Terri 7:26

Colin  8:44

Scott 10:20

Joe 11:45

Brian 12:19

One Tough Broad

Thursday

Workout of the Day:

"Elizabeth"

21-15-9:

Squat Cleans (135 Lb/95 Lb)

Ring Dips

For Time!

Here's another tough broad, Terri working on her "Iron Cross".  This shows how even the most advanced CrossFit movements (like the Level 4 Iron Cross) can be scaled down to fit anyone's fitness level.

Yesterday's Scores:

Class A:

Ryan 13:15 +120

Travis 13:44 + 90

Tyler         11:47 + 67

Beau 14:47 + 64

Scott 14:02 + 57

Chris 12:48 + 55

Eve 11:36 + 27

Connor 12:06 + 26

Wayne 15:15 + 25

Jonna 12:47 + 20

Scott 15:07 + 18

Merinda 12:30 + 9

Mel  14:48 + 5

Class B:

Carrie 16:11 + 53

Terri 15:55 + 50

Jen 14:25 + 48

Dawnell 16:11 + 45

Char 14:35 + 35

Jessica H 15:33 + 25

Jessica R 14:45 + 17

Sam             ?

A Date with Nicole

Wednesday

Workout of the Day:

"Nicole"

Run 400 Meters

Max Pull Ups

5 Rounds

For Time!

Post Total Time + Total Pull Ups

Our 2 most advanced CrossFit Kids, Connor and Tyler show off the strength that CrossFit gives them . . . 

Yesterdays Scores:

Class A:

Ryan         7:19

Chris 8:41

Travis 11:53

Tyler 16:02

Merinda 17:52

Connor 17:57

David 20:00 2.5 Rds

Class B:

Jonna 8:42

Rojo 9:25

Jen 16:43

Tom 17:02

Beau 17:09

Terri 17:46

Carrie 18:27

Dawnell 20:58

Can you feel the burn?

Tuesday

Workout of the Day:

50 Double-Unders 

75 Air Squats

3 Rounds 

For Time!

One of our newest students Beau shows us what full extension lockout looks like at the top of the Thruster.  This is what we will be looking for on each rep on Saturday . . . 

Scores from Yesterday:

Class A:

Chris        15:57

Merinda 20:00 2.25 Rds

Class B:

Jonna 14:44

Beau 19:03

Joey 24:36

Class C:

Tyler 13:13

Connor 13:18

Jen 14:52

Char 18:58

Eve  19:05

Terri 19:14

Wayne 19:45

Dawnell 20:00 2.5 Rds

Jessica R. 20:00 2.5 Rds

Jessica H 20:00 2.25 Rds

Sam 20:00 1.5 Rds

The Last Week of the First Month . . .

Monday

Workout of the Day:

21-15-9:

Sumo Deadlift High Pulls (95 Lb/65 Lb)

Kettlebell Swings (2 Pd/1.5 Pd)

Thrusters (95 Lb/65 Lb)

Burpees

For Time!

Michelle and Joey experiencing "Fran" for the first time.   Both are looking to beat their times this Saturday at the 1st Annual Central Oregon CrossFit Challenge!

Doing the Common Uncommonly Well

Sunday

Fundamentals Day

Today at the noon class we will go over all the fundamental movements of the upcoming week, including . . . Pull Ups and Thrusters for Saturdays Challenge Event.  There are 2 spots left for class so sign up and come on down.  Also Sign-Up Today for the Fran Event while space is available.  Limited to the first 48 Sign-Ups . . . Students can now sign up for free online or at the box so spots will go quickly!

CrossFit Kids making creative use out of the tractor tire!

Yesterdays Scores:

Travis                       7:23

Ryan 7:49

Todd 8:39

Connor                      8:50

Carrie                       9:18

Jen 9:32

David                        9:57

Mel 10:05

Another Endurance Day Out of the Hopper

Saturday:

Hopper Workout of the Week:

2k Row

For Time!

Intermediate:

Men: 7:30

Women: 8:50

Jen, Mel and David get on their marks at the starting line.  Does David look ready to go or what? 3,2,1...Go!

Scores from Yesterday:

Class A:

Chris 12:10

Class B:

Merinda                     13:30

Jonna                        13:59

Scott 19:39

Class C:

Tyler 6:08

Connor                      6:12

Eve 8:29

Beau 9:00

Char 9:00

John 9:12

Colin 10:14

Mike 13:48

Dawnell                     14:14

TGIF

Friday

Workout of the Day:

21-15-9:

Back Squats (225 Lb/135 Lb)

Ring Dips

For Time!

Colin watches with an eager eye as Ryan goes for his 5-rep max in the back squat Monday. Today will be a lot lighter at 225 but lots more reps at 21-15-9.  It was good to get the form down on the low-bar position Monday before doing it for time today.    

Scores from Yesterday:

Class A:

Ryan 3:39

Travis                       4:03

Chris 4:53

Beau 6:20

Joe 6:23

Tom 6:55

Tyler 7:03

Mike 7:33

Brian 8:53

Class B:

Jonna                         7:14

John 10:55

BK 14:18

Class C:

Merinda                     5:10

Jen 6:21

Terri 6:53

Carrie                       7:40

Dawnell                     8:42

Jess 9:30

Rojo 9:55

Sam 9:55

Jessica                     11:27

G.I. Jane's Ugly Kid Brother

Thursday

Workout of the Day:

"G.I. Joe"

50 Burpee Pull-Ups

For Time!

Jen working on her high box jump step-ups. "Kelly" was tough on all if us today.  "G.I. Joe" will be a nice change of pace!"

Yesterdays Results:

Class A:

Ryan 25:10

Colin 27:20 (30'')

Travis                       29:39

Tyler 30:00 (4 2/3 Rds)

Class B:

Chris 22:00

Connor                     24:03

Jonna                       27:22

Joe 28:23

John 30:00 (4 2/3 Rds)

Scott 30:00 (4 1/2 Rds)

Jen 30:00 (3 1/3 Rds)

Mel 30:00 (3 Rds)

Class C:

Eve 30:00 (4 2/3 Rds)

Terri 30:00 (4 1/3 Rds)

Class D"

Char 30:00 (4 Rds)

Carrie                       30:00 (4 Rds)

Dawnell                     30:00 (4 Rds)

The New Girl

Wednesday

Workout of the Day:

"Kelly"

Run 400 Meters

30 Box Jumps (24'')

30 Wall Balls (20 Lb/16 Lb)

5 Rounds 

For Time!

Coach Travis smiles as he watches his student Jonna take off from the starting line - 3,2,1...Go!

Results from Yesterday:

Class A:

Ryan                          2:56

Travis                       3:58

Chris (115) 6:53

Jonna 8:18

Scott                         9:32

Michelle 12:10

Joe                           12:57

Merinda                     14:28

Brian                         15:28

Class B:

Tyler                          10:32

Tom                           11:44

Connor   11:52

Terri                           13:30

Jen                             13:39

John                           15:09

Class C:

RoJo                          7:12

Carrie 9:44

Dawnell 9:51

Candy 11:03

David ?