WOD: 1/06/19

Teams of 3

30 minute AMRAP of:

Partner 1: 1000m Row

Partner 2: AMRAP of Cindy or Mary

Partner 3: 30 Kettlebell Swings, 53/35-lbs.

*Alternate when Partner 1 completes Row.
*Partner 3 may rest with remaining time when finished with swings.
*Score is distance rowed and rounds of Cindy or Mary.

WOD: 01/05/19

For Time
300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

Rest 5:00

300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

Iron Beaver Weightlifting Announcement:

Join Iron Beaver Weightlifting starting January 8th for a 6 week weightlifting foundations class. Improve your weightlifting knowledge and skills. 

Classes meet every Tuesday and Thursday at 4:30pm and have a max registration of 10 participants. 

WOD: 01/04/19

7 sets of:
3 Position Squat Snatch
-High Hang
-Hang
-Floor

Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

Men: 155 lb.
Women: 105 lb.

Iron Beaver Weightlifting Announcement:

Join Iron Beaver Weightlifting starting January 8th for a 6 week weightlifting foundations class. Improve your weightlifting knowledge and skills. 

Classes meet every Tuesday and Thursday at 4:30pm and have a max registration of 10 participants. 

WOD: 01/03/19

Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

WOD: 01/02/19

Turkish Get-up
3/3-3/3-3/3-2/2-2/2-2/2-1/1-1/1-1/1 reps

On a 12-minute clock:
1 minute of weighted sit-ups
1 minute of bar muscle-ups
2 minutes of weighted sit-ups
2 minutes of bar muscle-ups
3 minutes of weighted sit-ups
3 minutes of bar muscle-ups

New Years Schedule

Today (01/01) - “Start Your Year Off with a WOD” at 12pm, all other classes cancelled

Wednesday (01/02) - Schedule Return to Normal.

WOD: 01/01/19

“Start Your Year Off with a WOD”

Buy-in, or Cash-out of:
2019 meter Row
then;
20:19 AMRAP of:
20 Dumbbell Front Squats, 50/35-lbs.
19 Dumbbell step-ups, 24”/20”
20 Pull-ups
19 Burpees

*With a Partner, share work as needed.

NEW YEAR’S SCHEDULE!!!

MONDAY (12/31) NEW YEAR’S EVE: ALL CLASSES NORMAL

TUESDAY (01/01) NEW YEAR’S DAY: “START YOUR YEAR OFF WITH A WOD” AT 12PM, ALL OTHER CLASSES CANCELLED

WEDNESDAY (01/02): CLASSES BACK TO NORMAL

WOD: 12/31/18

Complete as many rounds as possible in 20 minutes of:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls

Men: 95 lb.
Women: 65 lb.

NEW YEAR’S SCHEDULE!!!

MONDAY (12/31) NEW YEAR’S EVE: ALL CLASSES NORMAL

TUESDAY (01/01) NEW YEAR’S DAY: “START YOUR YEAR OFF WITH A WOD” AT 12PM, ALL OTHER CLASSES CANCELLED

WEDNESDAY (01/02): CLASSES BACK TO NORMAL

WOD: 12/30/18

Max rounds in 3 minutes of:
225/155 pound Deadlifts, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

New Year’s Schedule!!!

Monday (12/31) New Year’s Eve: All Classes Normal

Tuesday (01/01) New Year’s Day: “Start Your Year Off with a WOD” at 12pm, all other classes cancelled

Wednesday (01/02): Classes back to Normal

WOD: 12/29/18

"Holbrook"
Ten rounds, each for time of:
115/75 pound Thruster, 5 reps
10 Pull-ups
100 meter Row Sprint

*With a partner, you do a round, they do a round.
*10 rounds each, 40 minute time cap.

WOD: 12/28/18

Hang Power Snatch 1-1-1-1-1-1-1 reps

3 rounds for time of:
30 dumbbell snatches, 50/35-lbs.
30 toes-to-bars