7/19/21
WOD
30-20-10 reps for time of:
Med-ball sit-ups
Toes-to-bars
Wall-ball shots
*20/14-lb. Wall-ball.
10 sets of:
50’ Prowler Push, as heavy as possible
7/18/21
WOD
Rest Day
7/17/21
WOD
“T.U.P.”
15-12-9-6-3 reps for time of:
135/95-lb. power cleans
Pull-ups
135/95-lb. front squats
Pull-ups
7/16/21
WOD
EMOTM for 30 minutes:
1: Deadlift, 5 reps
2: Handstand Push-up, 3-12 reps
3: Machine at an Easy Pace
7/15/21
WOD
3 sets of:
In 8 Minutes:
600m Buy-in
Then in remaining time AMRAP of:
40 Double-unders
20 Kettlebell Swings, 53/35-lbs.
10 Push-ups
Rest 2:00 between sets.
*Buy-in changes each set. 1 set is Running, 1 set is Rowing, and 1 set is a Non-rowing Machine.
7/14/21
WOD
2 sets, each for time, of:
15 Chest to Bar Pull-ups
5 Overhead squats
10 Chest to Bar Pull-ups
10 Overhead squats
5 Chest to Bar Pull-ups
15 Overhead squats
Rest 1:1 between sets.
*OHS at 60%+ of 1RM
7/13/21
WOD
5 sets of:
Hang Power Clean + Push Press
5 sets of:
Power Clean + Push Jerk
7 minute AMRAP of:
7 Hang Power Cleans
7 Push Jerks
7 Box Jump Overs
* 24”/20” and 115/75lbs.
We are officially tying the knot on August 14th!
After the ceremony we will be hosting a reception at the gym for all of our friends and Train Family!
Reception Details:
Saturday (8/14) at 7:30PM
Wear Wedding attire
No dinner will be served but drinks, snacks, and dessert will be provided
No need to RSVP, all are welcome!
Gifts:
We are not registered but if you would like to give us a gift we would love anything gym-related.
Rogue gift cards are much appreciated!
If you prefer physical gifts, here’s our list: chalk, Medballs (14/18/20-lbs.), stall mats, lacrosse balls, jump ropes.
7/12/21
WOD
For time:
Run or Row 200m
50 Burpees to a Bar
50 Toes-to-Bar
50 Sit-ups
Run or Row 400m
25 Burpees to a Bar
25 Toes-to-Bar
25 Sit-ups
Run or Row 800m
15 Burpees to a Bar
15 Toes-to-Bar
15 Sit-ups
7/11/21
WOD
Rest Day
Meet at the Chip Ross Park East Trailhead at 9am. Wear your running/trail shoes.
The address is:
1637 NW Lester Ave
Corvallis OR 97330
7/10/21
WOD
5k Trail Run