Eugene CrossFit - The Best CrossFit Gym In Eugene

Saturday, 8/30/2014

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Workout of the Day

6:30 WOD with Jen
7:30am – Mobility WOD
8:00am WOD with Jen
9:00 – Strength WOD with Rory
10:00 – All comers free class with Jeremy, bring a friend!

NO beginner class with Coach Holly (but we will continue next week)

11:15, 2:30, 5:30 – Regular WOD

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Friday, 8/29/2014

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Workout of the Day

Skill session: Rope climbs 10-15 ascents try different ways to wrap the rope: Russian and Spanish and you could try legless or L-sit for for a partial rope climb.

Conditioning: 5 X 5 minute Amraps of Deck of Cards game .

(Have to do a burpee before you do each card. Each round the number of burpees per card goes up. )

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Thursday, 8/28/2014

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Workout of the Day

Skill session:
Partner negative pull ups CF football style
AND pistols.

Lifting :
Overhead Walking Lunges with a bar. Heavies you can for 8 steps.

“Kevin” 

3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating armsT
800-meter running farmer carry, 15-lb. dumbbells

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Wednesday, 8/27/2014

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Workout of the Day

Skill Session:
Push ups
EMOM x number for 10 minutes
(if coach sees you doing bad push ups= 5 burpees on the spot)

Lifting:
Weighted Ring dips .
find a 2 rm then 3 sets of 2 at a lighter weight.

Conditioning:
EMOM 9 minutes:
8 DB row from push ups position
6 db push press.

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Tuesday, “Kelly” 8/26/2014

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Interesting.

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Workout of the Day

Skill session:
Max Verticle Jump
(use a ring as your target and keep shortening the strap higher and higher).

Conditioning :
Kelly

5 Rounds for time
Run 400 meters
30 box jumps (24″, 20″)
30 wallballs (RX = 20 feet for both men and women, (20#,14#)

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Monday, 8/25/2014

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Jeremy going beast mode.

Carrying stuff is his specialty.  Sometime ask Daren about Jeremy running downhill with sandbags.  He cannot be stopped.

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Workout of the Day


Skill session:

Dumbbell bent over row
hollow rocks.

Lifting:
Power Hang power clean + Push Press to max
then, 3X1 at 85%.

Conditioning: tabata burpee to a target 6 inches above your standing reach.

Score:  Total Reps

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