Warm up: Choice
Strength: Bench 3 sets 5 reps. This means 3 work sets. warm up sets do not count.
WOD: 4 rounds Max Effort
-Run 400m
Rest 3 minutes between efforts.
Post bench weight and time for each 400m.
2811 Broadmore Street, #207, Klamath Falls, Oregon Klamath Fall's original CrossFit Gym
Sunday, June 3, 2012
Thursday, May 31, 2012
Friday, 6/01/2012
Warm up: Dynamic
Strength: Power Clean 5 sets of 3 reps working up to a heavy 3 reps
WOD: Complete 6 rounds
You have 1 minute to complete the following:
-5 Kettle Swings 70#/55#
-1 40 yard suicide run
40 yard suicide run:
Sprint 10 yards touch line and back to start
Sprint 20 yards touch line and back to start
Sprint 30 yards touch line and back to start
Sprint 40 yards touch line and back to start
Strength: Power Clean 5 sets of 3 reps working up to a heavy 3 reps
WOD: Complete 6 rounds
You have 1 minute to complete the following:
-5 Kettle Swings 70#/55#
-1 40 yard suicide run
40 yard suicide run:
Sprint 10 yards touch line and back to start
Sprint 20 yards touch line and back to start
Sprint 30 yards touch line and back to start
Sprint 40 yards touch line and back to start
Rest 60 seconds between rounds
If you do not make the 1 minute mark count a penalty. Each penalty is 20 burpees to be completed after the last round.
Post # of penalties.
Wednesday, May 30, 2012
Tuesday, May 29, 2012
Wednesday, 5/30/2012
Warm up: Run
Strength: In WOD
WOD: "TABATA" WTF 2 rounds or 4 cycles at each exercise of 20 seconds on 10 seconds off. So 4 rounds on bench then dead lift, then kettle swings, and back squats then back to bench. If you scale the weight, use the same weight for bench dead lift and back squat.
-Bench 135#/95#
-Dead Lift 135#/95#
-Kettle Swings 70#/55#
-Back Squat 135#/95# (power clean and jerk the weight to your back, once weight is on the back it stays there for the entire 2 minutes.)
Post total reps completed for each exercise and weight used.
Strength: In WOD
WOD: "TABATA" WTF 2 rounds or 4 cycles at each exercise of 20 seconds on 10 seconds off. So 4 rounds on bench then dead lift, then kettle swings, and back squats then back to bench. If you scale the weight, use the same weight for bench dead lift and back squat.
-Bench 135#/95#
-Dead Lift 135#/95#
-Kettle Swings 70#/55#
-Back Squat 135#/95# (power clean and jerk the weight to your back, once weight is on the back it stays there for the entire 2 minutes.)
Post total reps completed for each exercise and weight used.
Monday, May 28, 2012
Tuesday, 5/29/2012
Choice Day!
If you did Murph on Monday, then pick a wod off the board and go. If you did not do Murph on Monday, then get it done today!
Sunday, May 27, 2012
Monday, 5/28/2012 Memorial Day
Warm up:Choice
Strength: none
WOD: "MURPH"
FOR TIME
RUN 1 MILE
-100 PULL UPS
-200 PUSH UPS
-300 SQUATS
RUN 1 MILE
POST TIME
Friday, May 25, 2012
Friday, 5/25/2012
Warm up: Choice
Strength: Rest
WOD: For Time:
-100 pull ups for time
every time you come off the bar do a 5 burpee penalty
Post time and # of burpees.
Strength: Rest
WOD: For Time:
-100 pull ups for time
every time you come off the bar do a 5 burpee penalty
Post time and # of burpees.
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