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Code:541

High-Performance Functional Fitness In Bend, Oregon

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Workouts

Partner Monday

November 15, 2020

Code: 541 – Class

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Metcon (Time)

Chipper

100 wallballs

80 Clean and jerks

60 box jumps

40 burpee over bar

20 Front squat

40 Burpee over bar

60 box jumps

80 deadlifts

100 calories
We are going to be doing partner wods for the next two days before the shut down. I hope everyone has a great couple days in class.

adv 135/95 RX 95/65

Saturday

September 11, 2020

Code: 541 – Class

Warm-up

Warm-up (No Measure)

Fight Prep

AMRAP 8โ€™

5 pushups (each round cycle standard grip, wide grip, diamond grip)

10 weighted core movements – 25/10lb plate (each round cycle abmat, v-up, Russian twist)

5 burpee over bar

4′ Rest

Metcon

Metcon (AMRAP – Reps)

Fight Gone Worse…For Two!

4 rounds, max reps/calories (partners: you go, I go):

Front squat 75/55

Sumo deadlift high-pull, 75/55

Box Jump, 20/14

Push-press, 75/55

Calories (both partners simultaneously)

Rest

* 1 minute each “station”, 1 minute rest between rounds. Score: combined total reps/calories.

Cash Out: 400m cool-down run

Saturday

September 4, 2020

Code: 541 – Class

Warm-up

Warm-up (No Measure)

Max rounds in 5 minutes

10 calories

10 wall ball deadlifts (20/14)

10 wall ball overhead lunges

10 hollow rocks

10 superman

Stretch

Work up to deadlift weight, 10 reps total

5 reps of barbell rollouts at workout weight to establish a safe range of motion

Metcon

Metcon (Time)

ZOMBIE APOCALYPSE

For time, 30โ€™ cap: teams of 2 (split reps)

400m run

30 deadlift (135/85 max or 65% of your Wednesday deadlift)

30 barbell rollouts

30 burpee over bar

30 weighted abmat situps (20/14 wallball)

30 calories

800m run

20 deadlift

20 barbell rollouts

20 burpee over bar

20 weighted abmat situps

20 calories

400m run backwards (careful!)

10 deadlift

10 barbell rollouts

10 burpee over bar

10 weighted abmat situps

10 calories

Monday

August 30, 2020

Code: 541 – Class

Snatch Complex (1+2+3)

Work Up to a heavy complex for the day

1 Power Snatch

2 Hang Power Snatch

3 Overhead Squat

Metcon (Time)

Nancy 15′ Cap

5 Rounds for time 400m Run

15 OHS 95/65

Bar should feel light, and be able to do all 15 OHS without setting the bar down.

Saturday Burn

August 28, 2020

Code: 541 – Class

Warm-up

Warm-up (No Measure)

5-10 minutes

2 min max calories

10 samsung lunges

10 jumping squats (get high)

10 slow squats in overhead position (get deep)

5 divebomber pushups

Active stretching complex

Metcon

Metcon (AMRAP – Reps)

Get Up And Get, Get, Get Down

30:00 cap

3 rounds of:

400 meter run (if rounds exceed 9:00, adjust run to 200m)

10 super burpee (pushup, 2 mt climbers, jump to high knees)

20 russian twists

30 jumping air squats

10 pushups

20 v-ups

30 alternating jumping lunges

50 double unders /100 double taps

Then:

Cash out: max rep sets of 3 air squats/3 v-ups/3 pushups to 30:00

Score: # total cash out reps

Wednesday

August 25, 2020

Code: 541 – Class

Hang Squat Cleans

5-Rep Squat Hang Clean

Work up to a heavy 5-Rep for the day

Metcon (AMRAP – Rounds and Reps)

12′ AMRAP

25 Calories

20 Air Squats

15 Push Ups

10 Full Hang Cleans

You have two options here, fast and furious, or slow and heavy. Both have their pluses and minuses. Choose you pain wisely ๐Ÿ™‚

nothing heavier than 185/135, put your weight in the notes

RX-115/85

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Testimonials

  • 5
    Hands down my favorite CrossFit gym in Bend...great people, coaches and programming, and a real commitment to serving the community.
  • 5
    I've worked out at several different CrossFit gyms and loads of other non-CrossFit gyms over the years and this has been my favorite place to stay fit and active by far! It's a fantastic community!
  • 5
    Code:541 is a great gym with awesome caring owners. Great camaraderie amongst its members and it feels like a home away from home. If you are ready for THE TRANSFORMATION, don't put it off for another day!
  • 5
    Not your average crossfit gym . . . it is a caring community of genuine people with a personable and caring staff, and great programming.
  • 5
    Good vibe, energetic coaches and cool people! Highly recommend!
  • 5
    "The staff and community at Code 541 is amazing. I drop in every single time I'm in town and they're always so friendly and accommodating. "
  • 5
    "Ian is a great instructor for beginners. Over the months I have learned correct lifting techniques and have become stronger and healthier."
  • 5
    "I love this gym! I have worked with Ian for about 1.5 years now. My work outs started with Boot Camp and moved to Cross fit."
  • 5
    "Everyone here is the best! Coaches are wonderful humans and I couldn't be happier with my home box."
310 SE Railroad St Unit #2, Bend, OR 97702 | (541) 678-1868

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