WOD: 10/28/18
"Ricky"
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
Dumbbell Deadlift, 12 reps
135 pound Push-press, 8 reps
Come Watch the Iron Beaver Fall Classic instead!
Starts at 10am!
Announcement:
Iron Beaver Weightlifting 6 week Foundations Class
Iron Beaver Weightlifting will be offering a 6 week Weightlifting Foundations Class starting November 12th with a 2nd class being offered on January 7th.
The 6 week class will focus on correcting common trouble areas for most beginner and intermediate athletes including; Start position, Jumping forward/ backward excessively, Hitting the power position, Early arm bend in the pull, Pulling into a full squat instead of powering, along with other common troubles.
Each athlete will receive hands on coaching and feedback from an International level weightlifting coach with 10 years of experience in the sport of weightlifting as a coach and athlete.
Classes meet each Tuesday & Thursday at 4:30pm.
Sign-up by following; http://www.ironbeaverweightlifting.com/foundations
Announcement:
No Classes this Saturday (10/27) on account of the Iron Beaver Fall Classic
WOD: 10/26/18
Back Squat 5-5-5-5-5 reps
Front Squat 5-5-5-5-5 reps
Overhead Squat 5-5-5-5-5 reps
Party Starts at 6:30pm.
Dress Up!
Potluck Style, bring food and beverage!
Announcement:
No Classes this Saturday (10/27) on account of the Iron Beaver Fall Classic
WOD: 10/25/18
20 minute AMRAP of:
Row 1000m
50 Toes to Bar
25 Devil’s Press, 50/35-lbs.
50 Sit-ups
25 Box Step-ups, 50/35lb. to 24”/20”
Party Starts at 6:30pm.
Dress Up!
Potluck Style, bring food and beverage!
Party Starts at 6:30pm.
Dress Up!
Potluck Style, bring food and beverage!
Announcement:
No Classes this Saturday (10/27) on account of the Iron Beaver Fall Classic
WOD: 10/24/18
Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Men: 95 lb.
Women: 65 lb.
Announcement:
No Classes this Saturday (10/27) on account of the Iron Beaver Fall Classic
WOD: 10/23/18
3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups, 50/35-lbs.
Rest 2 minutes
Party Starts at 6:30pm.
Dress Up!
Potluck Style, bring food and beverage!
Party Starts at 6:30pm.
Dress Up!
Potluck Style, bring food and beverage!
WOD: 10/22/18
4 rounds for time of:
20 squat cleans
800-m run
Men: 115 lb.
Women: 75 lb.
WOD: 10/21/18
TABATA!!!
Tabata Squats
Tabata Burpees
Tabata Jumping Lunges
Tabata Sit-ups
Tabata Plate Ground to Overhead
Tabata Burpees to a Plate
Tabata Squats with a Plate
*45/35-lb. Plate.
WOD: 10/20/18
Gunny
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
*With a Partner, Runs are shared in 200m Relays.
Announcement:
CrossFit Train Halloween Costume Party
Friday October 26th, starting at 6:30pm at the gym
Potluck Style, bring dishes to share. Main courses, sides, and dessert!
Costume Party! Dress Up!!!
WOD: 10/19/18
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.