Short time -gotta be faster than that!

Monday, August 6 2018

Pr's and why you should be writing them up on the board!

OC - We got in new T-shirts and Tank tops! T-Shirts are Cardinal with Black logo - and Charcoal with Light Grey logo. Womens Tanks are in Vintage Black, Indigo, and Vintage Purple with light grey logo or Military Green with black logo. Guys Tank tops are Charcoal with Light grey logo. T-shirts are $15 and Tank tops are $20. Come get them while they last!

Mens T-shirt in Cardinal

Womens Tank in Vintage Purple

Mens Tank in Charcoal

WOD: Complete as many rounds as possible in 7 minutes of: 50 double-unders 10 overhead squats 135/95

Strength: Snatch Grip deadlift 1 RM

Accessory: 3x20 Barbell dimmel Deadlifts with slightly wider grip

Recovery: 50 lunge steps

Snatch Grip Deadlift: Snatch Grip DeadliftSnatch Grip deadlift, using snatch width and setting up just like a snatch


12 min clock with buy in

Monday, June 4

Thank you for everyone that came and volunteered/lifted at the Bend Barbell Mock Meet. We had 20 lifters and around 20 other people help in prep/during the meet or clean up after. We look forward to hosting official meets in the future.

WOD: 12 min Clock - Buy into workout with 800/650m row- remaining time 10 db deadlifts 50/35, 8 db front squats, 6 db lunge steps, 100 m run(length of building)

Strength: 5 rep max good morning off pins(start from pin and raise up - you may use any bar)

Accessory: 3x20 dimmel deadlifts

Recovery: 50 un weighted lunge steps


Swings

Wednesday, March 14

WOD: 5 rounds, 20 russian swings, 100 singles or 50 D/U’s

Gymnastic Prep: 3 rounds not for time: 5 single leg squats each leg, :30 L-Sit (or knee tuck), 5 supine ring row with feet elevated if possible, 10 Kipping swings

Accessory: 100 lunge steps (unweighted)

Recovery: Foam Roll


timed rows

Monday, August 21

There will be no barbell class at 7:30am, or Bootcamp at 7:30am and no 9am GP due to the eclipse. The gym will be open again at 11:45am.

WOD: 5 minutes max calorie row, rest 3 minutes, 3 minute max row, rest 1 minute, 1 minute max row(record total calories)

Strength: snatch grip deadlift work up to a heavy single Notes: work up to a heavy single more concerned about building your deadlift than your snatch

Accessory: 3x5 barbell good morning

Recovery: 50 lunge steps(25 each leg)

Snatch Grip Deadlift: Snatch Grip DeadliftSnatch Grip deadlift, using snatch width and setting up just like a snatch