There will be NO Class today!!!
Announcement:
Class on Sauturday is cancelled!
Come watch the Iron Beaver Fall Classic instead!
WOD: 10/20/17
For time:
60 single-leg squats, alternating
50 wall-ball shots, 20/14-lb. Ball
40 box jumps, 24/20-in. Box
30 deadlifts, 185/135 lb.
20 power cleans, 185/135 lb.
10 front squats, 185/135 lb.
Volunteers for the Lincoln Fun Run are still needed! Sign up here:
https://m.signupgenius.com/#!/showSignUp/10c0d45abad2aaafa7-lovin1
Announcement:
There will be NO CLASS this Saturday, October 21st.
Instead come and watch the Iron Beaver Fall Classic!
WOD: 10/19/17
3 minute AMRAP of:
Max Calorie Row
Rest 1 minute
3 minute AMRAP of:
Handstand Push-ups
Rest 1 minute
3 minute AMRAP of:
Push-ups
Rest 1 minute
3 minute AMRAP of:
Max Calorie Row
Rest 1 minute
3 minute AMRAP of:
Burpees
Rest 1 minute
3 minute AMRAP of:
Max Calorie Row
Saturday Classes are canceled on account of the:
IRON BEAVER FALL CLASSIC
The Iron Beaver Fall Classic is our annual fall USAW sanctioned weightlifting competition held in Corvallis, OR. The IBFC will consist of 4 sessions, 2 women's and 2 men's sessions. The sessions will be divided by weight classes, 48/53/58/63kg women, 56/62/69/77kg men, 69/75/90/90+ women and 85/94/105/105+ men. Each session will have a max of 15 competitors and will be on a first come first serve basis. Registration will open for the IBFC on September 8th, 2017. This competition is open to any and all USAW members and will follow USAW rules and regulations.
Iron Beaver Fall Classic
When:
October 21st, 2017
Meet director:
Christopher Swartz
ironbeaverweightlifting@gmail.com
Standard USAW rules
-20kg bar for men
-15kg bar for women
-weightlifting shoes and singlet required
-current USAW membership required to compete
Competition details:
Weight class winners
Women's and Men's Team Champions
Schedule:
(subject to change)
Women's 48/53/58/63 weight classes
Max of 15 registered lifters
8-9am weigh-in
10-12am lifting
Men's 56/62/69/77 weight classes
Max of 15 registered lifters
10-11am weigh in
12-2pm lifting
Women's 69/75/90/90+ weight classes
Max of 15 registered lifters
12-1pm weigh in
2-4pm lifting
Men's 85/94/105/105+ weight classes
Max of 15 registered lifters
2-3pm weigh in
4-6pm lifting
Announcement:
There will be no class this Saturday (10/21)
Come to the gym and watch the Iron Beaver Fall Classic instead!
WOD: 10/18/17
5 rounds for time of:
25 Kettlebell Swings, 70/53-lbs.
25 Ab-mat Sit-ups
25 Kettlebell Sumo-Deadlifts, 70/53lbs.
25 Knees to elbows
Time Cap: 30 minutes
There will be no class this Saturday on account of the Iron Beaver Weightlifting Fall Classic, so if you are looking to get a WOD in the Lincoln Fun Run would be great idea!!!
Volunteers are greatly needed as well! Sign-up and Help!
Guess what? There is a super fun, family friend race coming up that benefits our local school, Lincoln Elementary.
Many Train members have kiddos that go or have gone to this awesome school.
They are organizing the 7th annual Lincoln Fun run this year on October 21st. 10K starts at 10:45am, 5K 11am, and Family Fun Run at 12pm. All funds raised go directly to the Lincoln Parent Teach Association.
It also turns out that they BOX is closed that day, due to another awesome event: The Iron Beaver Fall Classic. If you are jonsin’ for a workout, think about registering for this nearby race.
Register online here:
https://secure.getmeregistered.com/get_information.php?event_id=127857
(Hurry up and register before 10/16 10k and 5k only $10 – help raise money for our local elementary!)
If you were planning on a rest day, we still need help with volunteers! Sign up here:
https://m.signupgenius.com/#!/showSignUp/10c0d45abad2aaafa7-lovin1
WOD: 10/17/17
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
50-ft. broad jump
50-ft. Lunge
WOD: 10/16/17
10 minutes to Establish a:
1RM Power Clean and Jerk
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155/105-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155/105-lb. clean and jerks
WOD: 10/15/17
Stations! For max reps:
3 minutes at each
2 minutes at each
1 minute at each
Kettlebell Turkish Get-ups
Double-unders
Dumbbell Hang Squat Cleans
Rowing for Calories
WOD: 10/14/17
Andy
For time, with a partner:
25 thrusters, 115/75 lb.
50 box jumps, 24/20 in.
75 deadlifts, 115/75 lb.
1.5-mile run
75 deadlifts, 115/75 lb.
50 box jumps, 24/20 in.
25 thrusters, 115/75 lb.
*Run the 1.5 miles in 200m relays.
WOD: 10/13/17
Overhead Squat 6-6-6-6-6-6 reps
21-15-9 reps for time of:
Single-arm DB snatches, each arm
Bar muscle-ups
*Men use 50-lb. Dumbbell
Women use 35-lb. dumbbell
WOD: 10/12/17
Each for time:
30 Calorie Row
30 Deadlifts, 275/185-lbs.
40 Calorie Row
40 Toes to Bar
50 Calorie Row
50 Burpees