Blog for BCBC Portland’s Eastside CrossFit and Olympic Weight Training Facility

July 18, 2022

Power Clean

build up to heavy 3
then 3×1 at 100%

For Time:
400m Run
then
10-9-8-7-6 Power Clean (70% of 3)
5 Burpees
then
200m Run

October 1, 2021

Power Clean build up to 5, 4, 3, 2, 1, 12 Minutes AMRAP150 Waiter’s Carry 20 Overhead Sit-ups

Lift-Off Pause at knee to RDL Build up to Heavy 7THENLift-Off Pause RDL + Deadlift 3x 2+1 @ 100% of 7 3 Rounds for Time500m Row 12 Deadlifts (80% of 7) 15 Bar Facing Burpees 5 Minutes OTM AMRAP Strict Pull-ups *if you don’t have an erg you can sub 400m Run, 225 Single skips, […]

Read the full article →

“270”

November 3, 2020

Tuesday’s Bridgetown CrossFit WOD has a underlying political feel to it. Ugly. Unnecessary. Repetitive. Grueling. Powerful. Exhausting. There are two ways to play, get 270 and it’s OVER or go for 50 minutes and see how may reps you can rack up!! Don’t make it necessary for a recount – make every rep count! “270”For […]

Read the full article →

Wednesday October 27, 2020

October 28, 2020

20 Minutes On the Minute 3 Chest to Bar Pull-up 6 Knees to Elbows9 Push-ups with remaining time accumulate Double Unders or Mountain Climbers Score = # of reps accumulated Strength Squat build up to heavy 3 Behind the Neck Pressbuild up to heavy 5 5 Sets2 Squats (90% of 3)3 BN Press (100% of […]

Read the full article →

Monday October 25, 2020

October 26, 2020

Hex Bar Deadlift build up to heavy 2THEN 2×2 at !00% 5 Rounds for Time8 Hex Bar Deadlifts (80% of 2)16 KB Swings Clean-up let heart rate return to normal 6 Minutes of accumulated Pull-up work – Chin over the bar hold – Negatives – Strict Pull-ups for reps – Alternate grip Pull-ups – L-Sit […]

Read the full article →

Friday October 23, 2020

October 23, 2020

2 Rounds for Reps 3 Minute AMRAP BurpeesRest 90 seconds ‘ 2 Minute AMRAP KB SwingsRest 1 minute 1 Minute AMRAP Goblet Squats Rest 30 seconds StrengthGlute Bridge build up to heavy 5Barbell Row build up to heavy 7 5 Sets 3 Glute Bridges (80% of 3)5 Barbell Rows (85% of 5) Conditioning12 Minute AMRAP30 […]

Read the full article →

Wednesday October 21, 2020

October 21, 2020

2K Row then accumulate 3 Minutes of L-Sit work – support on dip bar – chair sit on dip bar – alternate extending 1 leg in chair sit – L-Sit on dip bar – L-Sit on DB – Planche StrengthFront Squat build up to heavy 5 Push Pressbuild up to heavy 5 5 SetsFront Squat […]

Read the full article →

Monday October 12, 2020

October 12, 2020

Seated Press build up to heavy 2Glute Bridge build up to heavy 7 5Rounds 2 Seated Press (80% of 2)5 Glute Bridge (same weight) For Time7–>1 Push-ups 1–>7 Star Jumps OR 12 Minute AMRAP12 Overhead Plate Sit-ups12 Ring Rows 12 (6/6) Overhead Plate Reverse Lunge

Read the full article →

← Previous Entries