Run, Double, Dead

WOD: 9/18/18

For Time:
1 Mile Run
100 Double Unders
27 Deadlifts, 205/145-lbs.
800 Meter Run
100 Double Unders
21 Deadlifts, 205/145-lbs.
400 Meter Run
100 Double Unders
15 Deadlifts, 205/145-lbs.

Muscle-ups!

WOD: 9/17/18


Complete as many rounds as possible in 20 minutes of:
3 muscle-ups
6 handstand push-ups
12 Alt. Dumbbell Snatches, 50/35-lbs.





Saturday Super Helen

WOD:   9/15/18


 

“Super Helen”
With a Partner
30 minute AMRAP of:
Run 400m Together
42 Kettlebell Swings, 53/35-lbs.
24 Pull-ups

*Share reps with Partner.

 

 

 

Karen to the Bar

WOD:   9/14/18

 


Front Squat 2-2-2-2-2-2-2 reps



Karen to the Bar
For time:
150 Wall-balls, 20/14-lbs.
*Every minute on the minute complete 5 Toes to Bar.

 

 

 

Cindy's Burpees

WOD:   9/13/18


 

Cindy’s Burpees
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*After every 3 rounds complete 20 Burpees before moving on.

 

 

 

 

 

Jumping Grace

WOD:   9/12/18
 

Power Clean and Jerk 2-2-2-2-2-2-2 reps

 

“Jumping Grace”
For time:
200 Double-unders
Grace
200 Double-unders

 

 

 

 

 

Diane in the Water

WOD:   9/11/18


 

Deficit Deadlift 2-2-2-2-2-2-2 reps

 

“Diane in the Water”
For time:
Row 1000m
Diane

 

 

 

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Running Away with Fran

WOD:   9/10/18
 


“Running away with Fran”
For time:
Run 400m
Fran, 75/55-lbs.
Run 800m
Fran, 75/55-lbs.
Run 400m

 

 

 

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Sunday Funday

WOD:   9/09/18


 

“I’ve Got 5 On It”

In Teams of 2:

5 minute AMRAP of:
Wall-balls, 20/14-lbs.

5 minute AMRAP of:
Rowing for Calories

5 minute AMRAP of:
Dumbbell Snatches, 50/35-lbs.

5 minute AMRAP of:
Burpees to a Bar

5 Minute AMRAP of:
Kettlebell Swings, 53/35-lbs.

*One person works at a time.

Swim WOD, today at 11am!

Announcement:

Bring Running Shoes!!!!!

 

 

SWIM WOD TODAY (9/08) AT 11AM!

After the workout we will barbeque and hang out! bring food and drinks!

The Lake is at the end of Pinot Gris Dr. a few miles north of Corvallis.

Directions: Head out of town north on Highway 99, just north of town before G3, turn right onto Elliot Circle, then take another right onto Pinot Gris Dr. take it until the end when it turns into a gravel road. At the end of the gravel road is the lake!!!

Let's review those directions: North on Highway 99, Right onto Eliot Circle, Right onto Pinot Gris, take Pinot Gris until it turns into Gravel, at the end of the Gravel is a lake.

I believe in you, don't get lost!

 

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Swim WOD directions

SWIM WOD Saturday (9/08) AT 11AM!

AFTER THE WORKOUT WE WILL BARBEQUE AND HANG OUT! BRING FOOD AND DRINKS!

(Bring Running Shoes!)

The Lake is at the end of Pinot Gris Dr. a few miles north of Corvallis.

Directions: Head out of town north on Highway 99, just north of town before G3, turn right onto Elliot Circle, then take another right onto Pinot Gris Dr. take it until the end when it turns into a gravel road. At the end of the gravel road is the lake!!!

Let's review those directions: North on Highway 99, Right onto Eliot Circle, Right onto Pinot Gris, take Pinot Gris until it turns into Gravel, at the end of the Gravel is a lake.

I believe in you, don't get lost!

 

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WOD:   9/07/18

 

Front Squat 10-10-10-10-10 reps
*Must be taken from the floor.

 


15 minute AMRAP of:
Accumulate 1:00 Plank
15 Pull-ups
30 Sit-ups
Accumulate 1:00 Dead Hang

 

 

Swim WOD, Saturday (9/08) at 11am

SWIM WOD This SATURDAY AT THE LAKE.

11AM WOD, BBQ AND FUN AFTERWARDS!!!!

 

 

WOD:   9/06/18

 

5 rounds not for time of:
10 Deadlifts, as heavy as possible
10 HSPU, as difficult as possible.

Rest as needed.

5 Rounds for time of:
15 Kettlebell Swings, 70/53
15 Burpees

 

 

 

Lunge It

Swim WOD Saturday at the Lake.

11am WOD, BBQ and FUN afterwards!!!!

 

 

 

WOD:   9/05/18


20 minute AMRAP of:
Run 400m
20 yard weighted lunge, 50/35-lb. DBs

 

 

 

Swim WOD!!! Saturday at 11am

We are hosting another Swim WOD this Saturday (9/8) at the Lake!

The WOD will be at 11am and we will have a Barbecue and water activities afterwards!!!

 

WOD:   9/04/18


3 rounds for time of:
50 Double-unders
15 Toes to Bar
50 Double-unders
15 Snatches, 115/75-lbs.
50 Double-unders
15 Thrusters, 115/75-lbs.

 

 

 

 

 

Tabata Sunday

ANNOUNCEMENT:

LABOR DAY (MONDAY 9/3) THERE WILL ONLY BE ONE CLASS AT 9AM!

 

WOD:   9/02/18

 

Tabata Kettlebell

Tabata Kettlebell Swing
Rest 1 minute
Tabata KB Goblet Squat
Rest 1 minute
Tabata KB Push Press
Rest 1 minute
Tabata Kettlebell Snatch
Rest 1 minute
Tabata KB Thruster

*Use 1 kettlebell, 53/35-lbs.
*Score is total reps.

 

 

 

Helton

ANNOUNCEMENT:

LABOR DAY (MONDAY 9/3) THERE WILL ONLY BE ONE CLASS AT 9AM!

 

WOD:   9/01/18
 

"Helton" with a partner

Three rounds for time of:
Run 800 meters
50/35-lb. Dumbbell squat cleans, 30 reps
30 Burpees

*Round 1 both partners must complete full run and all reps. Remaining two rounds they may break runs into 200m relays and share reps working one at a time.

 

 

 

 

Lift......... Sprint!

ANNOUNCEMENT:

LABOR DAY (MONDAY 9/3) THERE WILL ONLY BE ONE CLASS AT 9AM!

 

WOD:   8/31/18
 

Deadlift 3-3-3-3-3-3-3 reps

 

Strict Press 5-5-5-5-5-5-5 reps

 

For time:
50 Cal Sprint

*Bike or Ski.

 

 

 

 

5-10-15

ANNOUNCEMENT:

LABOR DAY (MONDAY 9/3) THERE WILL ONLY BE ONE CLASS AT 9AM!

 

WOD:   8/30/18


20 minute AMRAP of:
5 Push Press, 155/105-lbs.
10 Pull-ups
15 Wall-balls, 20/14-lbs.