Complexes

WOD: 11/30/18

Squat Complex x 7
2 Front Squats
5 Back Squats
*start at 70% of Front Squat.



Push Complex x 7
2 Push Press
5 Push Jerk
*start at 60% of push press.

AMBER AND THOM TIED THE KNOT ON NOVEMBER 11, AND THEY NEED TO CELEBRATE WITH THEIR TRAIN FAMILY!!!

What: Party to Celebrate Thom and Amber’s wedding:

When: December 8 (Saturday) starting at 6:00 pm


Where: Patsy’s house:
3355 NW Taylor Ave
Corvallis, OR

How: There will be some meat and chicken dishes and the rest is potluck. 
Bring a dish to pass; some drinks provided but BYOB encouraged.  

Derek Eason
Party Details

Announcement:

AMBER AND THOM TIED THE KNOT ON NOVEMBER 11, AND THEY NEED TO CELEBRATE WITH THEIR TRAIN FAMILY!!!

What: Party to Celebrate Thom and Amber’s wedding:

When: December 8 (Saturday) starting at 6:00 pm


Where: Patsy’s house:
3355 NW Taylor Ave
Corvallis, OR

How: There will be some meat and chicken dishes and the rest is potluck. 
Bring a dish to pass; some drinks provided but BYOB encouraged.  

WOD: 11/29/18

3 Rounds for max reps of:

4 minutes of:
Row 500m
Max Box Step Overs, 50/35-lb DB to 24”/20”

Rest 1 minute.


4 minutes of:
25 Burpees
Max Kettlebell Swings, 70/53-lbs.


Rest 1 minute.

Derek Eason
Power Snatch

WOD: 11/28/18

10 minutes:
Work up to a Heavy Power Snatch

 

For time:
200 DU
20 Power Snatch, 135/95-lbs.
200 DU
20 Power Snatch, 135/95-lbs.

Derek Eason
Hang and Push

WOD: 11/27/18

5 rounds for time of:
15 hang squat cleans
30 push-ups

Men: 135 lb.
Women: 95 lb.

Amber and Thom tied the knot on November 11, and they need to celebrate with their Train Family!!!

What: Party to Celebrate Thom and Amber’s wedding:

When: December 8 (Saturday) starting at 6:00 pm


Where: Patsy’s house:
3355 NW Taylor Ave
Corvallis, OR

How: There will be some meat and chicken dishes and the rest is potluck. 
Bring a dish to pass; some drinks provided but BYOB encouraged.  

Derek Eason
Party to Celebrate Thom and Amber's Wedding!!!

Amber and Thom tied the knot on November 11, and they need to celebrate with their Train Family!!!

What: Party to Celebrate Thom and Amber’s wedding:

When: December 8 (Saturday) starting at 6:00 pm


Where: Patsy’s house:
3355 NW Taylor Ave
Corvallis, OR

How: There will be some meat and chicken dishes and the rest is potluck. 
Bring a dish to pass; some drinks provided but BYOB encouraged.  

WOD: 11/26/18


For time:

Row 1000m directly into,

21-15-9 reps of:
Left-arm kettlebell snatches, 53/35-lbs.
Right-arm kettlebell snatches, 53/35-lbs.
Pull-ups

Directly into, Run 1000m

Derek Eason
Sunday Funday

WOD: 11/25/18

“Tabata Dumbbell”

Tabata DB Hang Power Clean, 50/35-lbs.
Tabata Push-ups
Tabata DB Squat, 50/35-lbs.
Tabata Burpee
Tabata DB Snatch, 50/35-lbs.
Tabata Sit-up
Tabata DB Burpee Deadlift, 50/35-lbs.

Derek Eason
Hero Saturday

WOD: 11/24/18

"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups, as difficult as possible
10 Toes to Bar
15 Medicine ball cleans, 20/14-lbs.

Derek Eason
Only Class at 10am, Open Gym at 11am

WOD: 11/23/18


“Leftover Turkey Sandwich”
In Teams of two, 30 minute AMRAP of:
50 Turkey Swings
30 Pull-ups
40 Turkey Clean and Jerks
40 Dips
30 Turkey Snatches
50 Push-ups
20 Turkey Get-ups

 

*Turkey = one 53/35-lb. Kettlebell
*Share reps as needed.

Derek Eason