Med Ball Cleans and D/Us
- 9 FEB 2019
- Results
- 0 Comments
- Daily WOD
Saturday, February 9 2019
WOD: 16 minute amrap 20 med ball cleans 20/14 and 60 d/us
Strength: 5x6 back- rack walking lunge steps
Recovery: coaches choice
Saturday, February 9 2019
WOD: 16 minute amrap 20 med ball cleans 20/14 and 60 d/us
Strength: 5x6 back- rack walking lunge steps
Recovery: coaches choice
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
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
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
Wednesday, March 21
WOD: 5 rounds :30 on, : 30 off, burpee box jump 24/20, assault bike for calories, single arm kb to overhead, lunge steps(use the :30 of rest to move to the next station. 20 minutes to complete)
Conditioning: 1k for time
Accessory: 2x10 Turkish Get up on each arm
Recovery: 1x100 abmat sit ups
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
Thursday, September 21
WOD: “Bar Fight” 50 C2B Pull - ups, 40 T2B, 30 Clean and jerks 205/145 30 min time cap. Workout is courtesy of the 2017 CrossFit Games Masters/Teens
Strength: 3x10 lateral lunges, 3x10 weighted step ups. Perform sets on each leg.
Recovery: 100 lunge steps
Wednesday, September 20
WOD: Complete for time 50 Squat thrusts, 50 mtn climbers(each leg), 50 abmat sit ups, 50 lunge steps(each leg), 50 MTN climbers, 50 squat thrusts
Strength: 5x10 Goblet squats
Recovery: 1k row
Monday, September 18
WOD: WOD: 9-15-21-27 Rowing cals, wall balls 20/14, burpees
Strength: 1 rep max sumo deadlift
Recovery: 50 lunge steps
Sumo Deadlift: Sumo Deadlift
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
Thursday, August 10
WOD: 5 Rounds for time, 12 Burpees + 12 American Swings 70/53
Strength: 8x2 Sumo Deadlift @ 80%
Accessory: 4x20 banded pull thru
Recovery: 50 lunge steps