WOD: 9/11/18
Deficit Deadlift 2-2-2-2-2-2-2 reps
“Diane in the Water”
For time:
Row 1000m
Diane
WOD: 9/10/18
“Running away with Fran”
For time:
Run 400m
Fran, 75/55-lbs.
Run 800m
Fran, 75/55-lbs.
Run 400m
WOD: 9/09/18
“I’ve Got 5 On It”
In Teams of 2:
5 minute AMRAP of:
Wall-balls, 20/14-lbs.
5 minute AMRAP of:
Rowing for Calories
5 minute AMRAP of:
Dumbbell Snatches, 50/35-lbs.
5 minute AMRAP of:
Burpees to a Bar
5 Minute AMRAP of:
Kettlebell Swings, 53/35-lbs.
*One person works at a time.
Announcement:
Bring Running Shoes!!!!!
SWIM WOD TODAY (9/08) AT 11AM!
After the workout we will barbeque and hang out! bring food and drinks!
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!
SWIM WOD Saturday (9/08) AT 11AM!
AFTER THE WORKOUT WE WILL BARBEQUE AND HANG OUT! BRING FOOD AND DRINKS!
(Bring Running Shoes!)
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: 9/07/18
Front Squat 10-10-10-10-10 reps
*Must be taken from the floor.
15 minute AMRAP of:
Accumulate 1:00 Plank
15 Pull-ups
30 Sit-ups
Accumulate 1:00 Dead Hang
SWIM WOD This SATURDAY AT THE LAKE.
11AM WOD, BBQ AND FUN AFTERWARDS!!!!
WOD: 9/06/18
5 rounds not for time of:
10 Deadlifts, as heavy as possible
10 HSPU, as difficult as possible.
Rest as needed.
5 Rounds for time of:
15 Kettlebell Swings, 70/53
15 Burpees
Swim WOD Saturday at the Lake.
11am WOD, BBQ and FUN afterwards!!!!
WOD: 9/05/18
20 minute AMRAP of:
Run 400m
20 yard weighted lunge, 50/35-lb. DBs
We are hosting another Swim WOD this Saturday (9/8) at the Lake!
The WOD will be at 11am and we will have a Barbecue and water activities afterwards!!!
WOD: 9/04/18
3 rounds for time of:
50 Double-unders
15 Toes to Bar
50 Double-unders
15 Snatches, 115/75-lbs.
50 Double-unders
15 Thrusters, 115/75-lbs.
WOD: 9/03/18
Saman Hero WOD
8 Rounds for Time
13 Deadlifts, 185/125-lbs.
17 Wall Balls, 20/14-lbs.
400m run
ANNOUNCEMENT:
LABOR DAY (MONDAY 9/3) THERE WILL ONLY BE ONE CLASS AT 9AM!
WOD: 9/02/18
Tabata Kettlebell
Tabata Kettlebell Swing
Rest 1 minute
Tabata KB Goblet Squat
Rest 1 minute
Tabata KB Push Press
Rest 1 minute
Tabata Kettlebell Snatch
Rest 1 minute
Tabata KB Thruster
*Use 1 kettlebell, 53/35-lbs.
*Score is total reps.