11/19/22

WOD

Endurance Pump Sesh

For time and PUMP:
Row 1000m, with a partner

3 sets of 10:
Alt. DB Curls
Arnold Press
Standing Tricep Extension

Row 1000m, with a partner

3 sets of 10:
DB Floor Press
DB Row/arm
DB Lateral Raise

Row 1000m, with a partner

3 sets of 10:
Barbell Curl
DB Pull-over
Single DB Press/arm

100 Sit-ups, with a partner

11/18/22

WOD

Every 2:00 for 5 sets:
Power Snatch, 1-3 reps

Every 2:00 for 5 sets:
Overhead Squat, 2-5 reps

Every 2:00 for 5 sets:
15/10 Cal Air-Bike

11/17/22

WOD

5 sets of:
3:00 On / 2:00 Off
21 Russian KB Swings, 53/35lbs.
15 Box Jumps, 24"/20"
9 Push-ups

11/16/22

WOD

5 rounds for time of:
7 Ring Muscle-ups
Run 400m

Accumulate with Quality:
10 Rope Climbs
30 Strict Pull-ups

11/15/22

WOD

12 sets of:
Row 300m
Rest 1:00

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

11/13/22

WOD

Rest Day

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

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.

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11/11/22

WOD

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

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.

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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