WOD:   8/04/18
 

Cindy’s Row-a-thon

Teams of 3
40 minute AMRAP of:
Row Max Distance
Max rounds of Cindy
 

*1 Partner Rows, 1 Partner Rests, and 1 Partner Completes rounds of Cindy.

*Switch every 2 rounds of Cindy.

WOD:   8/03/18

30 minute AMRAP of:
Run 800m
30 Wall-balls, 20/14-lbs.
15 Toes to Bar

WOD:   8/02/18

5 rounds Each for Time:
Row 250m
10 Single-Arm DB Push Press, Right
5 Burpee Box Jump Overs, 24”/20”
10 Single-Arm DB Push Press, Left
5 Burpee Box Jump Overs, 24”/20”

 Rest as needed between rounds.

*Push Press as heavy as possible.

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