Wednesday 5/25

Don’t forget about our track day at North Eugene HS on Saturday @ 8 am!

Deadlift
5-5-5-5

Isabel
For Time:
30 Snatches 135/95

Bench Press
5-5-5-5-5

Tabata
Hollow Body
Superman
Russian Twist
rest 1 minute between each tabata

Friday 5/20

Strength
Hatch Squats
Week 1 Day 2

WOD
AMRAP 25 with Buy-in

30 Burpee Muscle-ups

with remaining time AMRAP of:

20 Box Jumps 30/24
20 Push Press 115/75
20 Cal Row

*Keep the AMRAP portion a conversational pace in order to keep moving through the work. Don’t blow up. Wear a HR monitor if you have one.
Box Jumps should be done jump up, step up
Push Press should NOT be unbroken
Cal Row should be at a pace that you can keep throughout the workout

Monday 5/16

Today is the day. The first day of the next squat program. No deciding between front or back squats because we will be doing both…that’s right the Hatch squat program.

If it’s good enough for Coach B then it is more than good enough for all of us. The program is 12 weeks long and we will squat twice a week, Mondays and Fridays.

The PDF is easy to find online or you can get the app and it will tell you exactly what you need each and every day. All you have to do is the work.

Strength
Power Snatch
3 RM TnG

Hatch Squats
Wk 1 Day 1

WOD
For time:
30-20-10
HSPU
Burpee Box Jump Overs 24/20
*time to beat 8:18*

Friday 5/13

Happy Friday the 13th

Watch the Regionals on games.crossfit.com. All day Friday, Saturday, and Sunday.

Next weekend is our region and it is being held at the Moda Center this year, who’s going?

Strength
3 Rounds
200m Sled Pull (180/120) directly into
100 yd sprint (50 down + 50 back)
rest 3 minutes between efforts

WOD
FGB style
1 minute per station for total reps
no rest between
Toes to bar
Power Snatch 135/95
Pull-ups
Squat Clean 135/95
Push-ups
Push Press 135/95
Air Squats
Lunges (bar on back)135/95
HSPU
Thrusters 135/95
Box Jumps 24/20
Deadlift 135/95
Kettlebell Swing 53/35

Wednesday 5/11

WOD
“Grace”
For time:
30 Clean and Jerks 135/95

Muscle-up Strength Program Day #2
3 x ME Strict Ring Dips
*rest 90 seconds between efforts

Strength
Back Squat
2-2-2
*sets start at at least 85% of your 1RM

Bench Press
3-3-3-3-3

Cashout
50 Triple Unders for time