6/23/20
WOD
Every 5:00 for 5 sets, each for time:
10 Strict Pull-ups
15 Kipping Pull-ups
Run 400m
Train At Home
Every 5:00 for 5 sets, each for time:
20 Push-ups
30 Squats
Run 400m
*Class sign up is required.
6/22/20
WOD
Every 2 min x 7
Strict Press, 3 reps
DB Floor Press, 10 reps
10 minutes:
50 Strict HSPU
In remaining time, AMRAP of:
10 Burpee Box Jumps, 20”
10 DB Step-ups, 20“
*use heaviest floor press DBs, 20” for male and female.
Train At Home
Every 2 min x 7
Object Strict Press, 6-12 reps per arm
Object Floor Press, 6-12 reps per arm
*Adjust rep scheme based on weight of your object. If light use higher number of reps, if heavy use lower number of reps.
10 minutes:
50 Pike (or Strict) HSPU
In remaining time, AMRAP of:
10 Burpee Box Jumps, 20”
10 Object Step-ups, 20 “
*If no box is available change to burpees and lunges.
*Class sign up is required.
6/21/20
WOD
Rest Day
6/20/20
WOD
For Time:
Run 5km
Train At Home
3 Rounds Each for Time:
1000m Run
Rest 3 Minutes between rounds
*Class sign up is required.
6/19/20
WOD
For time:
200 Double-unders
Then,
4 rounds of:
20 Cal Row
20 Toes to Bar
Train At Home
For time:
200 Double-taps
Then,
4 rounds of:
15 Burpees
30 Sit-ups
*Class sign up is required.
6/18/20
WOD
Every 2:00 for 5 sets:
Front Squat, 5 reps
*Taken from ground.
20-18-16-14-12 reps for time of:
Dumbbell Front Squats, 50/35-lb. X 2
Push-ups on DBs
Train At Home
20-18-16-14-12-10-8-6-4 reps for time of:
Goblet Squats
Push-ups
*Class sign up is required.
Thank you!!
Yesterday You all raised over $1,800 for our Black Lives Matters fundraiser! Together with the donation from Train Fitness we are donating a grand total of $2,111! Great job showing your support and working out together for this cause!
6/17/20
WOD
Every 2:00 for 7 sets:
3-Position Power Snatch
(Floor, Hang, High Hang)
For time:
Run 600m
30 Power Snatches, 115/75-lbs.
Run 600m
Train At Home
For time:
Run 1200m
60 1-Arm Object Snatches
Run 1200m
*Class sign up is required.
6/16/20
WOD
20 minute AMRAP of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Train At Home
20 minute AMRAP of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Plank hold
*Class sign up is required.
Tomorrow WE WILL BE DOING A MEMORIAL WORKOUT AND FUNDRAISER FOR GEORGE FLOYD AND #BLACKLIVESMATTER.
EVERYONE CAN DONATE IN PERSON OR ONLINE TO THE BLACK LIVES MATTER FOUNDATION. WE WILL DONATE $5 TO BLACK LIVES MATTER FOR EVERY PERSON WHO DOES THE WOD AT THE GYM AND DONATES TO THE CAUSE.
How to Donate
Bring cash
Write a check to Derek Eason LLC. We will forward all cash and checks at one time.
Donate directly online by visiting: www.blacklivesmatter.com
THE CLASS SCHEDULE WILL BE NORMAL WITH A 12 PERSON CAP. SIGN UP FOR CLASS IS REQUIRED AND IS ON A FIRST COME BASIS UNTIL ALL SPOTS ARE FILLED.
LET’S COME TOGETHER AND STAND UP AGAINST SYSTEMIC RACISM!
6/15/20
WOD
”George Floyd”
3 Rounds of:
9 Minute AMRAP:
5 Power Cleans*
10 Bar-Facing Burpees
20 Air Squats
Rest 1 Minute
*Power Clean Weight: Round 1 = 50%, Round 2 = 65%, Round 3 = 80%
Train At Home
“George Floyd”
3 Rounds of:
9 Minute AMRAP:
5 Object Cleans
10 Burpees Over Object
20 Air Squats
Rest 1 Minute
*If using the same object/weight throughout, increase object clean reps by 5 each 9 minute AMRAP.
Announcement #1:
We are excited to announce that we will henceforth be known as “Train Fitness.” This decision was made after long and careful consideration as we attempted to gather and process all the information regarding CrossFit HQ and management. We disagree with many of the policies and practices at CrossFit HQ and do not wish to support the brand name any longer. Although we wish to distance ourselves from the name, we still maintain our same ideals in regards to fitness, inclusivity, and community outreach. We are excited to move forward and act as a pillar for the fitness community of Corvallis!
ANNOUNCEMENT #2:
Monday WE WILL BE DOING A MEMORIAL WORKOUT AND FUNDRAISER FOR GEORGE FLOYD AND #BLACKLIVESMATTER.
EVERYONE CAN DONATE IN PERSON OR ONLINE TO THE BLACK LIVES MATTER FOUNDATION. WE WILL DONATE $5 TO BLACK LIVES MATTER FOR EVERY PERSON WHO DOES THE WOD AT THE GYM AND DONATES TO THE CAUSE.
THE CLASS SCHEDULE WILL BE NORMAL WITH A 12 PERSON CAP. SIGN UP FOR CLASS IS REQUIRED AND IS ON A FIRST COME BASIS UNTIL ALL SPOTS ARE FILLED.
LET’S COME TOGETHER AND STAND UP AGAINST SYSTEMIC RACISM!
6/14/20
WOD
REST DAY