WOD: 10/08/18

3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.
Men: 155 lb., Women: 105 lb.

3 rounds for max reps:
Power snatch for 30 seconds, rest 30 seconds
Power snatch for 25 seconds, rest 35 seconds
Power snatch for 20 seconds, rest 40 seconds
Power snatch for 15 seconds, rest 45 seconds
Power snatch for 10 seconds, rest 50 seconds

There is no rest between rounds.
Men: 95 lb., Women: 65 lb.

WOD: 10/07/18

"Rankel"
Complete as many rounds as possible in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/53-lbs.
Run 200 meters

WOD: 10/06/18

100’s with Friends, Part 2!
In Teams of 3:
35 minute AMRAP of:
100 Wall-balls, 20/14-lbs.
100 Sit-ups with Med-ball, 20/14-lbs.
100 Burpees Jumping over Med-ball
1000m Run (200m Relays)

WOD: 10/05/18

1 rep max of the following complex:
Deadlift / hang clean / hang clean and jerk

2 rounds for time of:
50-cal. row
25 handstand push-ups

WOD: 10/04/18

20 minute AMRAP of:
15 Dumbbell Squats, 50/35-lbs.
10 Burpees over the Dumbbells
50 Double-unders

The hardest part of swimming...

The hardest part of swimming is getting in the water. Once you commit the rest is easy especially with expert coaches to help you with breathing and stroke technique. Brittney Iverson and Kelsey Albrecht both held and hold numerous swimming records and are willing to share their expertise to help you improve and feel more comfortable and confident in the water. Last week Brittney had a swim wod that was very scalable for all levels. It is like any wod you can tailor it to your capabilities and get a great workout plus it is a lot of fun working on skills in a floating environment.

Grab some goggles and a snack (cause you will be starving afterwards) and get ready to have some fun!

We will be meeting on Thursdays at 2 pm at the pool. Depending on interest or people's availability Sunday is also an option for an additional/alternate day. If you are interested text Michelle at 503-706-8064 and I will add you to the group text.

WOD: 10/03/18

Strict Press 10-10-10-10-10 reps
Bent over Row 8-8-8-8-8 reps
DB Floor Press 10-10-10-10-10 reps
Single DB Row 8-8-8-8-8 reps

Death by Pull-ups + Push-ups

WOD: 10/02/18

3 rounds each for time of:
Row 1500 meters

WOD: 10/01/18

15 minutes practicing a gymnastics skill of your choice.

For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

M 50-lb. dumbbells, 24-in. box
F 35-lb. dumbbells, 20-in. box

Today we get to spend some time simply working on a Gymnastics skill. Not against the clock, no set reps, just practice. Think of a Gymnastics movement that you would like to work on and come to class tomorrow prepared to get better at it!

WOD: 9/30/18

For time:
400m run
20 Burpees
400m run
18 Burpees
400m Run
16 Burpees
etc, etc, etc, until...
400m run
2 Burpee

*Time cap is 40 minutes.
*If you have a weight vest, 20/14, wear it.

WOD: 9/29/18

100’s with Friends!
In Teams of 3:
30 minute AMRAP of:
100 Calorie Row
100 Box Jump Overs, 24/20”
100 Power Cleans, 115/75-lbs.
100 Bar Facing Burpees