WOD: 12/27/17
Complete as many rounds as possible in 20 minutes of:
10 Box jumps, high
15 Single-arm overhead squats, 50/35-lb. dumbbell
20 Ab-mat sit-ups
WOD: 12/26/17
There is No Class today, but there is Open Gym from 9am - 11am.
Here are a couple ideas for workouts if you are coming to Open Gym:
25 minute AMRAP of:
Row 250m
25 Thrusters, 45/35-lbs.
25 Box Step-ups, 24"/20"
EMOTM for 15 minutes:
Front Squat, 3 reps
*Increase weight throughout.
10 rounds each for time of:
10 Calorie Assault Bike
5 Pull-ups
5 Push-ups
10 Sit-ups
*Rest 1 minute between rounds.
CROSSFIT TRAIN HOLIDAY SCHEDULE:
12/26 - NO CLASS, OPEN GYM 9AM - 11AM
12/27 - NORMAL SCHEDULE RESUMES
01/01 - NEW YEAR'S DAY WOD AT 10AM, OPEN GYM AT 11AM
WOD: 12/25/17
There is No Class today, but there is Open Gym from 9am - 11am.
Here are a couple ideas for workouts if you are coming to Open Gym:
20 minute AMRAP of:
5 Toes to Bar
10 Ring Rows
15 Calorie Assault Bike
5 rounds for time of:
20 Back Squats, 95/65-lbs
20 Calorie Row
20 Burpees
Deadlift 10-10-10-8-8-8-6-6-6 reps
CROSSFIT TRAIN HOLIDAY SCHEDULE:
12/25 - NO CLASS, OPEN GYM 9AM - 11AM
12/26 - NO CLASS, OPEN GYM 9AM - 11AM
12/27 - NORMAL SCHEDULE RESUMES
01/01 - NEW YEAR'S DAY WOD AT 10AM, OPEN GYM AT 11AM
WOD: 12/24/17
There is No Class today, but there is Open Gym from 9am - 11am.
Here are a couple ideas for workouts if you are coming to Open Gym:
20 minute AMRAP of:
30 Calorie Row
30 Wall-balls
30 Kettlebell Swings
For time:
2000m Assault Bike
1000m Ski Erg
100 Double-unders
1000m Assault Bike
500m Ski Erg
50 Double-unders
For time:
21-15-9
Sit-up
Push-up
Rest 1 minute
21-15-19
Sit-up
Pull-up
Rest 1 minute
21-15-9
Sit-up
Front Squat 95/65-lbs.
CROSSFIT TRAIN HOLIDAY SCHEDULE:
12/24 - NO CLASS, OPEN GYM 9AM - 11AM
12/25 - NO CLASS, OPEN GYM 9AM - 11AM
12/26 - NO CLASS, OPEN GYM 9AM - 11AM
12/27 - NORMAL SCHEDULE RESUMES
01/01 - NEW YEAR'S DAY WOD AT 10AM, OPEN GYM AT 11AM
WOD: 12/23/17
“The 12 Days of Christmas”
1 Heavy Deadlift
2 Dumbbell Snatches
3 Toes to Bar
4 Dumbbell Thrusters
5 Box Jumps
6 Pull-ups
7 Push-ups
8 Dumbbell Push Presses
9 Burpees
10 Walking Lunges
11 Wall-balls
12 Calories
*Performed in the same manner as the song, "The 12 Days of Christmas".
WOD: 12/22/17
Set a clock for 12 minutes and, with a 135/95-lb. barbell, complete:
1 minute of cleans
1 minute of push jerks
2 minutes of cleans
2 minutes of push jerks
3 minutes of cleans
3 minutes of push jerks
The Crew from last Saturday's "8 Days of Hanukkah" WOD!
Last Saturday we hosted a "8 Days of Hanukkah" WOD and this Saturday we will have the "12 Days of Christmas" Workout!
Who will be there? This workout is always a blast every year!
WOD: 12/21/17
4 rounds EACH for time of:
Row 500 meters
155/105-lb. Overhead squats, 10 reps
*Rest as needed between sets.
CROSSFIT TRAIN HOLIDAY SCHEDULE:
12/23 - "12 DAYS OF CHRISTMAS" WOD AT 9AM, OPEN GYM AT 10AM
12/24 - NO CLASS, OPEN GYM 9AM - 11AM
12/25 - NO CLASS, OPEN GYM 9AM - 11AM
12/26 - NO CLASS, OPEN GYM 9AM - 11AM
12/27 - NORMAL SCHEDULE RESUMES
01/01 - NEW YEAR'S DAY WOD AT 10AM, OPEN GYM AT 11AM
CROSSFIT TRAIN HOLIDAY SCHEDULE:
12/23 - "12 DAYS OF CHRISTMAS WORKOUT" AT 9AM, OPEN GYM AT 10AM
12/24 - NO CLASS, OPEN GYM 9AM - 11AM
12/25 - NO CLASS, OPEN GYM 9AM - 11AM
12/26 - NO CLASS, OPEN GYM 9AM - 11AM
12/27 - NORMAL SCHEDULE RESUMES
01/01 - NEW YEAR'S DAY WOD AT 10AM, OPEN GYM AT 11AM
WOD: 12/20/17
For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters
Check Out these awesome videos about the transition of the muscle-up and the swing required for the muscle-up.
WOD: 12/19/17
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Complete as many rounds as possible in 10 minutes of:
20 wall-ball shots, Heavy
10 strict pull-ups
Youth Class Addition
Starting January 8th coach Chris will be offering a 6-9 year old age group class for the Corvallis Fit Kids program. Currently Corvallis Fit Kids classes are Mondays/ Wednesdays/ Fridays at 4:30pm and Tuesdays/ Thursdays at 6:30pm for middle and high school age youth.
The new classes will be offered for elementary school aged youth and will be on Tuesdays & Thursdays at 3:30- 4:15pm. These classes will be 45 minutes in length to help keep all the kids on task and active during the entire length of the class.
For anyone who is interested in signing up their son or daughter for the youth class coach Chris will be offering a special of $50 a month for an unlimited membership. For youth class and $65 for an unlimited membership for the middle and high school age group classes.
You can contact coach Chris about the Corvallis Fit Kids Classes via e-mail at corvallisfitkids@gmail.com
WOD: 12/18/17
Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds
CrossFit Train Holiday Schedule:
12/23 - "12 Days of Christmas Workout" at 9am, Open Gym at 10am
12/24 - No Class, Open Gym 9am - 11am
12/25 - No Class, Open Gym 9am - 11am
12/26 - No Class, Open Gym 9am - 11am
12/27 - Normal Schedule Resumes
01/01 - New Year's Day WOD at 10am, Open Gym at 11am