5am Class with Austin, 9:30am to 11:30am Open Gym with Cassie

Announcement:

Holiday Schedule:

Monday (12/24) - 5am Class, Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled

WOD: 12/24/18

5am

Filthy Fifty
For time:
50 box jumps, 24”/20”
50 jumping pull-ups
50 kettlebell swings, 35/25-lbs.
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45/35-lbs.
50 back extensions
50 wall-ball shots, 20/14-lbs.
50 burpees
50 double-unders

 

 

Open Gym

Suggested Warm-up for Open Gym
Jump Rope for 2 minutes
5 rounds of:
10 Air Squats
10 Russian Kettlebell Swings, light
10 Jumps over the Kettlebell


Suggested WODs for Open Gym

21-15-9 reps for time of:
Dumbbell Snatches, 50/35-lbs.
Burpees over the Dumbbell
Dumbbell Power Cleans, 50/35-lbs.
Toes to Bar

OR


For time:
Row 800 meters
Then, 8 rounds of the couplet:
  10 Dumbbell Deadlifts, 50/35-lbs.
  10 Push-ups
Then, Row 800 meters

Sunday Funday

Announcement:

Holiday Schedule:

Monday (12/24) - Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled


WOD: 12/23/18

Team Jackie
With teams of 3:
20 minutes of:
Max Distance Row
AMRAP of:
100 Thrusters, 45/35-lbs.
60 Pull-ups

*One Partner Rows while the other two perform the AMRAP.
*Swap as needed.

The 12 Days of Christmas

WOD: 12/22/18

12 Days of Christmas
For time:
1 Burpee Box Jump, 24”/20”
2 Turkish Get-ups, 53/35-lbs.
3 Pull-ups
4 Dumbbell Snatches, 50/35-lbs.
5 Toes to Bar
6 Power Cleans, 135/95-lbs.
7 Push-ups
8 Kettlebell Swings, 53/35-lbs.
9 Wall-balls, 20/14-lbs.
10 Push Press, 50/35-lbs. (5R/5L)
11 Deadlift, 135/95-lbs.
12 Calorie Row

*Workout is performed in the order of the song.

Bike Ride

Announcement:

Holiday Schedule:

Monday (12/24) - Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled

WOD: 12/21/18

Split Jerk 3-3-3-3-3-3-3 reps


In teams of 3:
20 minute AMRAP of:
20 Calorie Bike
*Switch teammate every round.

And Double-Unders!

Announcement:

Holiday Schedule:

Monday (12/24) - Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled

WOD: 12/20/18

20 minute AMRAP of:
10 Pull-ups
20 Push-ups
30 Squats
100 Double-unders

Holiday Schedule

Announcement:

Holiday Schedule:

Monday (12/24) - Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled

WOD: 12/19/18


Deadlift 10-10-10-10-10 reps

 


"Joker"
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts, 225/155-lbs.

A Box and a Ball

Announcement:

Holiday Schedule:

Monday (12/24) - Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled

WOD: 12/18/18

50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps

Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. Box

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EFT

Announcement:

Holiday Schedule:

Monday (12/24) - Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled

WOD: 12/17/18



5 rounds Each For Time of:
20 Calorie Row
15 Push Press, 135/95-lbs.
10 Strict Pull-ups

*Rest as needed between rounds


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Sunday FunDay

WOD: 12/16/18

20 minute AMRAP of:
45 Deadlifts, 115/75
35 Hang Power Cleans, 115/75
25 Push Jerks, 115/75
15 Overhead Squats, 115/75

Angie-ish

WOD: 12/15/18


Angie-ish

For time:
20 Squats
20 Push-ups
20 Pull-ups
20 Sit-ups
40 Squats
40 Push-ups
40 Pull-ups
40 Sit-ups
60 Squats
60 Push-ups
60 Pull-ups
60 Sit-ups

Snatch Practice

WOD: 12/14/18

Snatch Grip Push Press 5-5-5-5-5 reps

Snatch Balance 3-3-3-3-3 reps

 

21-15-9 reps for time of:
Overhead Squats, 135/95-lbs.
Power Snatches, 135/95-lbs.

10/10

WOD: 12/13/18

AMRAP 10:
30 Double Unders
15 Kettlebell Swings, 53/35-lbs.
30 Double Unders
15 Toes to Bar

 

Rest as needed.

 

AMRAP 10:
30 Double Unders
15 Dumbbell Snatches, 50/35-lbs.
30 Double Unders
15 Pull-ups

Row your Boat!

WOD: 12/12/18

For time:
Row 2,000 meters
50 wall-ball shots, 20/14-lbs.
Row 1,000 meters
35 wall-ball shots, 20/14-lbs.
Row 500 meters
20 wall-ball shots, 20/14-lbs.

You are going to have to JUMP!

WOD: 12/11/18

7 rounds for time of:
10 burpees
20 sit-ups

*For the burpees, jump and touch a target that is at least 6 inches above your max reach.

Run, Couplet, Run

WOD: 12/10/18

For time:
Run 800 meters
Then, 10 rounds of the couplet:
  10 handstand push-ups
  10 single-leg squats
Then, run 800 meters

Sunday Funday

WOD: 12/09/18


Tabata Barbell

Tabata Back Squat

Tabata Strict Press

Tabata Front Squat

Tabata Push Press

Tabata Overhead Squat

Tabata Push Jerk

 

*All with a 45/35-lb. Bar.


Party Tonight at Patsy's house!!!

AMBER AND THOM TIED THE KNOT ON NOVEMBER 11, AND THEY NEED TO CELEBRATE WITH THEIR TRAIN FAMILY!!!

What: Party to Celebrate Thom and Amber’s wedding:

When: December 8 (Saturday) starting at 6:00 pm


WHERE: PATSY’S HOUSE:
3355 NW TAYLOR AVE
CORVALLIS, OR
PLEASE CARPOOL IF POSSIBLE, PARKING WILL BE LIMITED!


How: There will be some meat and chicken dishes and the rest is potluck. 
Bring a dish to pass; some drinks provided but BYOB encouraged. 
 


WOD: 12/08/18


Eva

5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 32-kg kettlebell
Women: 24-kg kettlebell

Celebrate Thom and Amber getting Married, this Saturday at 6pm!

AMBER AND THOM TIED THE KNOT ON NOVEMBER 11, AND THEY NEED TO CELEBRATE WITH THEIR TRAIN FAMILY!!!

What: Party to Celebrate Thom and Amber’s wedding:

When: December 8 (Saturday) starting at 6:00 pm


Where: Patsy’s house:
3355 NW Taylor Ave
Corvallis, OR
Please Carpool if possible, parking will be limited!


How: There will be some meat and chicken dishes and the rest is potluck. 
Bring a dish to pass; some drinks provided but BYOB encouraged. 
 

WOD: 12/07/18


Clean and Jerk Complex
5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk



12 minute AMRAP of:
4 Hang Clean and Jerks, 185/135-lbs.
3 Bar Muscle-ups

5 on / 5 off

WOD: 12/06/18

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Deadlifts, 185/135-lbs
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Deadlifts, 225/155-lbs.
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Deadlifts, 275/185-lbs.
4 Burpee Box Jump Overs (24/20)

AMBER AND THOM TIED THE KNOT ON NOVEMBER 11, AND THEY NEED TO CELEBRATE WITH THEIR TRAIN FAMILY!!!

What: Party to Celebrate Thom and Amber’s wedding:

When: December 8 (Saturday) starting at 6:00 pm


Where: Patsy’s house:
3355 NW Taylor Ave
Corvallis, OR
Please Carpool if possible, parking will be limited!


How: There will be some meat and chicken dishes and the rest is potluck. 
Bring a dish to pass; some drinks provided but BYOB encouraged. 
 


IMG-3119.JPG

Party!!!!

AMBER AND THOM TIED THE KNOT ON NOVEMBER 11, AND THEY NEED TO CELEBRATE WITH THEIR TRAIN FAMILY!!!

What: Party to Celebrate Thom and Amber’s wedding:

When: December 8 (Saturday) starting at 6:00 pm


Where: Patsy’s house:
3355 NW Taylor Ave
Corvallis, OR

How: There will be some meat and chicken dishes and the rest is potluck. 
Bring a dish to pass; some drinks provided but BYOB encouraged. 
 


WOD: 12/05/18



18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Toes-to-Bars

Men: 75 lb.
Women: 55 lb.