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

Wednesday

October 7, 2020

I. Squat build up to heavy 3Behind the Neck Pressbuild up to manageable 8 5 Rounds 2 Squats (85% of 3)8 Behind the Neck Press (same weight) 21-15-9Push-ups Toes to Bar II. 14″ Minutes 125m Sprint 7 DB Push-up to Row 250m Sprint14 DB Push-Press

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Monday October 5, 2020

October 5, 2020

Two Options: I. “Helen”3 Rounds for Time400m Run21 KB Swingns 12 Pull-ups II. Hex Bar Deadlift build up to heavy 3 5 Rounds 2 Hex Bar Deadlifts (90% of 3)6/6 Windmills 12 Minute OTMODD: 6-8 DB Push-ups to Row EVEN: 12-18 Ball Slams

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Wednesday September 30, 2020

September 30, 2020

Hex Bar Deadliftbuild up to heavy 5Floor Pressbuild up to heavy 3 5 Rounds 3 Hex Bar Deadlifts (85% of 5)2 Floor Press (90% of 5) 9 Minute AMRAP 5 Hex Bars (65% of 5)12 Wall Balls

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Friday September 25, 2020

September 25, 2020

Seated Pressbuild up to heavy 3Glute Bridgebuild up to heavy 2 5 Rounds2 Seated Press )85% of 2)3 Glute Bridges (85% of 2) 6 Rounds250m Row 1 Minute rest

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Monday September 21, 2020

September 21, 2020

Hex Bar Deadlift build up to heavy 5 6 Rounds 2 Hex Bar Deadlift (90% of 5)3 Tukish Get-ups 3 Rounds for Time400m Run or 500m Row 12 DB Push-up to Row

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Wednesday September 16, 2020

September 16, 2020

Squat build up to heavy 5Press Pressbuild up to heavy 1 5 Rounds 3 Squats (90% of 5)2 Push Press (85% of 1) For Time: 21-15-9DB ThrusterToes to bar or V-ups

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Monday September 13, 2020

September 14, 2020

The air quality outside in Portland today is “hazardous”. We are still open, however the doors will be staying closed. With COVID and the poor air quality we understand everyone has different risks tolerances. Until the air quality improves and we’re able to open the door again, the gym floor will be limited to no […]

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Wednesday September 9, 2020

September 9, 2020

Seated Press build up to heavy 1Glute Bridgebuild up to heavy 5 5 Rounds 2 Seated Press (85% of 1)3 Glute Bridge (90% of 5) Conditioning 5 Rounds for Time:250m Row 8 DB Push-up to Row or 3 Rounds for Time30 KB Swings 20 Wall Balls10 Burpees

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Monday September 8, 2020

September 8, 2020

Hex Bar Deadlift build up to heavy 1 THEN 5 Rounds3 Hex Bar Deadlifts (85% of 1)6/6 Windmills For Time:400m Run 40 Air Squats30 Sit-ups20 Push-ups10 Pull-ups

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