WOD: 8/01/18
Every 2 Min on the Min for 16 minutes:
Power Clean + 2 Split Jerks
For time:
50 Power Cleans, 205/145-lbs.
Coach Derek will be making a Guest appearance at the 5am and 6am classes again Tuesday morning!
WOD: 7/31/18
Front Rack Lunge 5/5 x 5 sets
15 minute AMRAP of:
200m Run
100’ Walking Lunge
50 Double-unders
Coach Derek will be making a Guest appearance at 5am and 6am Monday and Tuesday, be there or be square!
WOD: 7/29/18
EMOTM for 12 minutes:
Odd: Deadlift, 5 reps
Even: 5 Strict Pull-ups
*You Choose Sumo or Conventional Deadlift.
*Add weight to Deadlift and Pull-up as possible.
For time:
50 Dumbbell Deadlifts, 50/35-lbs.
25 Dips
15 Weighted Step-ups, 24”/20”
40 Dumbbell Deadlifts
20 Dips
10 Weighted Step-ups
WOD: 7/29/18
Tabata/5 minute Window for each:
Tabata Dumbbell Squats, 35/25-lbs.
Run 800m
Tabata DB Power Cleans, 35/25-lbs.
Row 1000m
Tabata Jumping Squats
Run 800m
Tabata Pull-ups
Row 1000m
Swim WOD today at 10am!
You do not want to miss this! The more the merrier!
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!
WOD: 7/28/18
Swim WOD
Come Find Out!!!
Swim WOD this Saturday (7/28) at 10am!
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!
WOD: 7/27/18
Back Squat 5-5-5-5 reps
Front Squat 4-4-4-4 reps
Overhead Squat 3-3-3-3 reps
SWIM WOD!!!!!
Saturday at 10am WOD we will be having a Swim WOD at a local private lake!
After the WOD there will be fun water activities! You do not want to miss this!
Location of the Lake will be given at the gym and on tomorrow's blog.
WOD: 7/26/18
For time:
80 Calorie Row
70 Wall-balls, 20/14-lbs.
60 Weighted Sit-ups with Med-ball
500 meter Med-ball Weighted Run
THIS SATURDAY AT A PRIVATE LAKE NORTH OF CORVALLIS WE WILL BE HOLDING A SWIM WOD!
THE WORKOUT WILL START AT 10AM, AFTERWARDS YOU ARE WELCOME TO HANG OUT AT THE LAKE AND ENJOY SOME WATER SPORT ACTIVITIES!
THIS IS AN EVENT THAT YOU DO NOT WANT TO MISS!!!
Sean checking out the lake a few years ago.
WOD: 7/25/18
10 1-minute rounds of:
25 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 155 lb.
Women: 105 lb.
WOD: 7/24/18
2 rounds of:
15-12-9 reps:
Handstand Push-ups
Deadlifts, 225/155-lbs.
SWIM WOD!!!!!
Saturday at 10am WOD we will be having a Swim WOD at a local private lake!
After the WOD there will be fun water activities! You do not want to miss this!
Location of the Lake will be given later in the week.
A few years ago we had an awesome crew there! Lets do it again!
WOD: 7/23/18
5 rounds for time of:
400m Run
15 Power Snatch, 75/55-lbs.
15 Box Jump Overs, 24”/20”
This Saturday at a Private Lake north of Corvallis we will be holding a Swim WOD!
The workout will start at 10am, afterwards you are welcome to hang out at the lake and enjoy some water sport activities!
This is an Event that you do not want to miss!!!
A picture of our Swim WOD from a few years ago!