WOD: 09/30/19
Front Squat 5-5-5-5-5 reps
“Cobra”
10 minute AMRAP of:
90 second Plank
60 second Handstand Hold
30 second Dead Hang
WOD: 09/29/19
“Betelguese”
Choose 2, each for time:
Row 2,000m
20 Rope Climbs
“Annie”
Assault Bike 100 Calories
Ski Erg 100 Calories
“Marguerita”
WOD: 09/28/19
Artie
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95/65 lb.
WOD: 09/27/19
“Vega”
Deadlift 5-5-5-5-5 reps
Push Press 5-5-5-5-5 reps
IRON BEAVER WEIGHTLIFTING ANNOUNCEMENTS:
Starting Tuesday October 1st Iron Beaver Weightlifting will be offering a Women’s Only Barbell Class. The class will be taught by coach Cassie and is specifically for women who are either new to the Olympic lifts or are interested in improving in the lifts in a supportive environment. The class will run for 4 weeks and meet on Tuesday at 6:30-7:30 and Saturday at 8-9am.
There will also be a normal beginners 4 week class starting on October 7th taught by Coach Jordan and meeting on Mondays and Wednesday at 6:30-7:30pm.
For more information please e-mail coach Swartz at ironbeaverweightlifting@gmail.com
Iron Beaver Weightlifting is also taking pre-orders for our Oregon Strong shirts until October 5th for anyone interested. To order a shirt or check out the designs you can follow this link; http://www.ironbeaverweightlifting.com/apparel
WOD: 09/26/19
“Sirius”
10 minute AMRAP of:
Run 200m
15 Wall-balls, 20/14-lbs.
Rest 10 minutes.
10 minute AMRAP of:
Run 200m
20 Dumbbell Snatches, 50/35-lbs.
WOD: 09/25/19
“Alpha Centauri”
For time:
60 Calorie Row
55 Toes to Bar
50 Box Jumps, 24”/20”
45 Knees to Elbows
40 Box Jump Overs, 24”/20”
IRON BEAVER WEIGHTLIFTING ANNOUNCEMENTS:
Starting Tuesday October 1st Iron Beaver Weightlifting will be offering a Women’s Only Barbell Class. The class will be taught by coach Cassie and is specifically for women who are either new to the Olympic lifts or are interested in improving in the lifts in a supportive environment. The class will run for 4 weeks and meet on Tuesday at 6:30-7:30 and Saturday at 8-9am.
There will also be a normal beginners 4 week class starting on October 7th taught by Coach Jordan and meeting on Mondays and Wednesday at 6:30-7:30pm.
For more information please e-mail coach Swartz at ironbeaverweightlifting@gmail.com
Iron Beaver Weightlifting is also taking pre-orders for our Oregon Strong shirts until October 5th for anyone interested. To order a shirt or check out the designs you can follow this link; http://www.ironbeaverweightlifting.com/apparel
WOD: 09/24/19
Back Squat 5-5-5-5-5 reps
“Rigel”
Tabata Squat
Max reps of HSPU in 4 minutes
Iron Beaver Weightlifting Announcements:
Starting Tuesday October 1st Iron Beaver Weightlifting will be offering a Women’s Only Barbell Class. The class will be taught by coach Cassie and is specifically for women who are either new to the Olympic lifts or are interested in improving in the lifts in a supportive environment. The class will run for 4 weeks and meet on Tuesday at 6:30-7:30 and Saturday at 8-9am.
There will also be a normal beginners 4 week class starting on October 7th taught by Coach Jordan and meeting on Mondays and Wednesday at 6:30-7:30pm.
For more information please e-mail coach Swartz at ironbeaverweightlifting@gmail.com
Iron Beaver Weightlifting is also taking pre-orders for our Oregon Strong shirts until October 5th for anyone interested. To order a shirt or check out the designs you can follow this link; http://www.ironbeaverweightlifting.com/apparel
WOD: 09/23/19
“Polaris”
3 rounds for time of:
600m Run
30 Kettlebell Swings, 53/35-lbs.
15 Pull-ups
THE OPEN IS COMING……
20.1 BEGINS
OCT. 10, 2019
The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await.
WOD: 09/22/19
“Bilbo”
For time with a partner:
300 Wall-balls, 20/14-lbs.
150 Toes to Bar
*Split reps of each movement and between partners as needed.
WOD: 09/21/19
“Gandalf”
40 minute, 4 person team AMRAP of:
1: Run 800m
2: Max Rope Climbs
3: Row Max Calories
4: Max Handstand Push-ups
*Switch when athlete 1 returns from run.
*Score is total reps.
