Central Oregon CrossFit

Don't hit it with your purse

Monday 6/1/2009

WOD:

CrossFit Baseball

1st base - 10 pushups

2nd base - 10 squats

3rd base - 10 burpees

Home Plate - Garage Door

Score as many RUNS as possible in 20 minutes

*The field is the building mark the bases at the first, second, and third corners.

Strength Set: Front Squat 3x3

Challenge: Pull ups (max reps)

Congrats to all who competed in the Oregon CrossFit Games! An extra high five to Jonna and G.W. THE FITTEST MAN AND WOMAN IN OREGON. The final results are posted on the Oregon Games blog.

Game Day

OREGON GAMES WOD #1

WOD:

The completed course is 1.3 miles including:

500m row

Waiters Walk 

Clean and Throw

Burpee Long Jump

Details will be listed below:

The movements performed are for distance you will be moving from point A to point B. 

500m Row - rower will be set up at course start.

Run - Distance to next movement.

Waiters Walk - Approximately 100 yds. with one KB overhead and one below waist.

Advanced - 24kg/32kg Men

                 16kg/24kg Women

Intermediate - 16kg/24kg Men

                       8kg/16kg Women

Beginner - 8kg/16kg Men

                8kg/8kg Women

Run - 3/4 mile. 

Clean & Throw - Athlete will clean the assigned weight from the ground, you may take one step and throw. The clean & throw will be from point A to B approximately 50yds. Once you have reached point B push your bar back to point A.

Advanced - 135lb Men

                 95lb Women

Intermediate - 95lb Men

                      65lb Women

Beginner - 65lb Men

                35lb Women

Run - 1/4 mile.

Burpee Long Jump - Athlete will touch chest and thighs to the ground at the same time rise up and long jump. Repeat this movement the distance of approximately 40 yds.

Run - Sprint to finish.

OREGON GAMES FINAL WOD #2:

We will announce the final WOD Saturday morning at event registration. We hope to use one WOD from CrossFit Games Video Qualifier.

Remember, you may show up for registration beginning at 730am in the Old Mill District Plaza. The first heat will start at 9am.

GOOD LUCK TO ALL COMPETITORS! THANK YOU FOR YOUR SUPPORT. 

One more day

Friday 5/29/09

WOD

Annie

Double Unders 

Sit Ups

50-40-30-20-10

Strength Set: Sumo Deadlift 3x3

Challenge: Inverted Hang 

Fundamental: Sumo Deadlift 

What?

Thursday 5/28/09

WOD

10 Deadlifts

6 Squat Cleans

4 Push Jerks

400m run

3 Rounds 155lb/105lb

Strength Set: are you serious?

Challenge: Ring dips

Fundamental: Push Jerk

Coach Jonna's husband Matthew and other Redmond folk sweating it out together during a WOD.

IT'S A SPRINT

Wednesday 5/27/09

WOD
200m Sprint
20 Wall Balls
200m Sprint
100m Burpee Long Jumps
100m Sprint
500m Row
Strength Set: Overhead Squats 3x3
Challenge: Max Ring Pull-Ups
Fundamental: Med Ball Cleans

5pm Bend class learning skills before the deadly WOD!

Vacation is over...

Tuesday 5/26/09

WOD:

Frelen

5 Rounds

800m Run

15 Thrusters

15 Pull Ups

Strength Set: Rest 

Challenge: Push Ups

Fundamental: Thruster

Soccer ladies getting after the team WOD

ANY WAY YOU LIKE IT

Monday 5/25/09

WOD:

7,000 pounds from the ground to overhead (95lbs/65lbs)

Strength Set: Back Squat 3x3

Challenge: GHD sit-ups

Fundamental: Snatch

*CHECK OUT OREGON GAMES PAGE FOR SATURDAYS WORKOUTS.

Hopper Day

SATURDAY

"Constantly varied functional movement performed at high intensity". Is what crossfit is all about. As you can see the high intensity part is lacking when you try and tackle Misery ridge tabata style. We plan on having some fun WODS like this in the near future

BUCK FURPEES!

Friday 5/22/09

WOD

21-15-9

400m run 

Burpees

KB Swings

Box Jumps

400m run 

Strength Set: 3x3 Shoulder Press

Challenge: Long Jump & Vertical Jump

Fundamental: Med Ball Clean

*Today's WOD will begin with a 400m run and finish with a 400m run

TABATA WHAT?

Thursday 5/21/09

WOD

Tabata Overhead Squats  95 lbs/65 lbs

Strength Set: 3x3 Front Squat

Challenge: 100m sprint (Row) 3 rounds

In todays challenge make sure to keep the same pace in all 3 rounds