To the Wall

11/14/22

WOD

10 minutes to work up to a:
Heavy 5 Front Squats (from the ground)

25-20-15-10-5 reps of:
Wall-balls, 20/14-lbs.
5-4-3-2-1 reps of:
Wall Walks

Derek Eason
Memorial and Gobbler Gauntlet

ANNOUNCEMENTS:

NO CLASS THIS SATURDAY.

MEMORIAL SERVICE FOR KAY BOMBER SATURDAY AT 11AM AT ST. MARY’S CATHOLIC CHURCH.

OUR TEAMS WILL BE COMPETING THIS SATURDAY AT THE GOBBLER GAUNTLET IN SALEM.

11/12/22

WOD

No Class

Derek Eason
10,000

ANNOUNCEMENTS:

NO CLASS this Saturday.

MEMORIAL SERVICE FOR KAY BOMBER Saturday AT 11AM AT ST. MARY’S CATHOLIC CHURCH.

OUR TEAMS WILL BE COMPETING this Saturday AT THE GOBBLER GAUNTLET IN SALEM.

11/11/22

WOD

Teams of 3
Row 10,000 meters
*Switch every 250m

Derek Eason
Honoring Kay

It is with heavy hearts that we say goodbye to a dear crossfit train member, Kay Bomber, who passed away last sunday. There will be a memorial service this saturday at 11am at st. Mary’s Catholic church in Corvallis.



11/10/22

WOD

Every 2:00 for 7 sets:
Deadlift, 2 reps

7 minute AMRAP of:
14 Dumbbell Deadlifts, 50/35-lbs.
14 Toes-to-Bar

Derek Eason
PACE IT

Announcement: no class this Saturday

11/9/22

WOD

10 sets of:
Run or Machine 400m
Rest 1:30

*40 minute Time Cap

Derek Eason
Surprise Tuesday Endurance Club

Announcement: no class this saturday

11/8/22

WOD

With a Partner

30 minute AMRAP of:
5 Power Cleans, Heavy
10 Shuttle Runs, 25'x2
15 Burpees over the Bar

*Rest 1:1 with your partner*

Derek Eason
2 Rounder

Announcement: no class this saturday

11/7/22

WOD

2 rounds for time of:
100 Double-unders
50 Shoulder-to-overhead, 95/65-lbs.
5 Rope Climbs

Derek Eason
Endurance Club

11/5/22

WOD

5 sets of:
30 Calorie Row
20 Burpees over the Rower
150m Run

*Rest 1:1 with a partner*

Derek Eason