WOD: 6/13/17
EMOTM for 15 minutes:
Front Squat, 2 reps
Tabata Ab-mat Sit-ups
4 minutes Max T2B
This Friday at starting at 6:30pm we are going to be having a party to celebrate.
This will be potluck style. Please bring side dishes, desserts, and/or grill-able items. We will have two grills going!
And of course bring some drinks!
I hope that a lot of you can make it to commemorate my graduation!
Me running away from OSU :)
WOD: 6/12/17
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135/95-lb. power cleans, 15 reps
21 squats
400-meter run with a 45/35-lb. plate
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
WOD: 6/11/17
Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max rep body-weight overhead squats
WOD: 6/10/17
3 Rounds:
1:00 at each station:
Medball Cleans (20/14#)
Power Snatch (75/55#)
Burpees
Kettlebell Swings (53/35#)
Ab-mat Sit-ups
Rest
WOD: 6/09/17
Back Squat 7-7-7-7-7 reps
21-15-9 reps for time of:
Front Squat, 95/65-lbs.
Burpee
Box Jump, 24/20”
CrossFit Games posted this awesome photo of Barb and Aria cheering on the Team!
Check out those awesome cut-outs of everyone's faces :)
WOD: 6/08/17
For time:
1,200-m Row
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
*30 minute Time Cap
Future Iron Beaver Classes and Competitions
Summer is on its way and we are already off to an amazing start to what will be a very exciting summer. CrossFit Train 97333 just had a great showing at the West Regional, Joey is training hard and getting ready for the CrossFit Games in August. In addition to the regional team just having a strong showing in Portland Iron Beaver Weightlifting athlete David Lamb just won his 2nd straight state championship this last weekend as well.
Upcoming Events
With all these great things happening it should make for an exciting summer. Over on the weightlifting side we are getting ready for some summer events. On June 26th we are starting our Middle and High School Summer Strength & Conditioning camp. The camp is broken into 4 week blocks and will involve weightlifting, plyometrics, conditioning, injury prevention, agility and strength training. The camp times are 10am and 3:30pm Monday-Friday.
In addition to the upcoming Summer Strength & Conditioning Camp we are also getting ready to host another weightlifting meet on July 15th. This will mark our 2nd weightlifting competition this year and should be a fun time for everyone who will be competing and for those who come and watch. As always we will have food available.
Future Classes
Over the summer we will be offering two 4 week intro to weightlifting classes. One started on June 5th and will finish up on June 30th. The other will begin on July 3rd and finish up on July 28th. There has been a lot of very positive feedback about this course. You can sign up for the course on the Iron Beaver Weightlifting website or can follow this link; http://www.ironbeaverweightlifting.com/services/intro-class.
In addition to the 4 week intro to weightlifting classes coming up Coach Chris is also looking into possibly adding some more classes during either the summer or early fall. He has put together a little survey and would appreciate any responses he receives. https://www.surveymonkey.com/r/3LH6BRN
WOD: 6/07/17
Establish a 1RM:
Hang Power Clean and Jerk
3 Rounds for time of:
400m run
20 Hang Power Cleans 95/65
20 Push Press 95/65
WOD: 6/06/17
Deadlift 7-7-7-7-7 reps
10 down to 1 reps of:
Deadlift, 275/185-lbs.
Toes to Bar
Our Team did an amazing job at Regionals!!!!!
This past weekend was amazing and I would like to thank all of our members that came out and supported the team!!!
Congrats Joey, Jesse, Mikayla, Hayley, Paulo, and Peter on a badass performance!
You worked together and put your heart into everything, 11th place is a huge accomplishment!
WOD: 6/05/17
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
25 Pull-ups
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
*Use the heaviest possible DB and a 20/14-lb. ball.
