2811 Broadmore Street, #207, Klamath Falls, Oregon Klamath Fall's original CrossFit Gym
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Wednesday, 2/29/2012
Warm up: Choice
Strength: Rest
WOD: THIS ONE IS FOR YOU PETE!!! See I do take requests, so everyone don't be shy about asking for specific exercises. Also Everyone feel free to hate Pete and not me for this.
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 55#/35#
20 Double-unders
Post time and thoughts of Pete
Strength: Rest
WOD: THIS ONE IS FOR YOU PETE!!! See I do take requests, so everyone don't be shy about asking for specific exercises. Also Everyone feel free to hate Pete and not me for this.
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 55#/35#
20 Double-unders
Post time and thoughts of Pete
Monday, February 27, 2012
Tuesday, 2/28/2012
Warm up: Row or Ride Aerodyne bike
Strength: Power clean 5 sets 3 reps (5 work sets at same weight, warm up sets don't count)
WOD: with a partner
-200 wall balls 20#/15# in sets of 10 one person works while other rests (each person will do 10 sets 10 reps
-200 ab mat sit ups in sets of 10 same as above
-100 true push ups in sets of 10 each person will do 5 sets 10 reps
-100 box jumps 24"/20" in sets of 10 same as push ups
Post power clean weight and time
Strength: Power clean 5 sets 3 reps (5 work sets at same weight, warm up sets don't count)
WOD: with a partner
-200 wall balls 20#/15# in sets of 10 one person works while other rests (each person will do 10 sets 10 reps
-200 ab mat sit ups in sets of 10 same as above
-100 true push ups in sets of 10 each person will do 5 sets 10 reps
-100 box jumps 24"/20" in sets of 10 same as push ups
Post power clean weight and time
Sunday, February 26, 2012
Monday, 2/27/2012
Warm Up: Choice
Strength: Rest
WOD: Yep we are doing it again... Since not many actually did it on Friday. This is a good chance to see where you stack up with some of the Elite CrossFitters out there.
From the CrossFit Open....
AMRAP 7 Minutes
BURPEES!
Must finish the top of the burpees with a 6" Jump. Both hands must touch a target six inches above your reach.
If you already did this on friday, well do it again with the jump.
POST SCORE!
Strength: Rest
WOD: Yep we are doing it again... Since not many actually did it on Friday. This is a good chance to see where you stack up with some of the Elite CrossFitters out there.
From the CrossFit Open....
AMRAP 7 Minutes
BURPEES!
Must finish the top of the burpees with a 6" Jump. Both hands must touch a target six inches above your reach.
If you already did this on friday, well do it again with the jump.
POST SCORE!
Thursday, February 23, 2012
Friday, 2/24/2012
Warm up: Choice
Strength: Rest
WOD: From the CrossFit Open....
AMRAP 7 Minutes
BURPEES!
This is all out! Post your score and compare to some of the competitors competing in the open.
Strength: Rest
WOD: From the CrossFit Open....
AMRAP 7 Minutes
BURPEES!
This is all out! Post your score and compare to some of the competitors competing in the open.
Wednesday, February 22, 2012
Monday, February 20, 2012
Tuesday, 2/21/2012
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD:For time: 30,25,20,15,10,5
Back Extensions
Chin Ups
Double Unders
Post bench weight and time
Strength: Bench 4 sets 10 reps
WOD:For time: 30,25,20,15,10,5
Back Extensions
Chin Ups
Double Unders
Post bench weight and time
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