Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090915.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Sunday, November 29, 2009
12/1/09-Tuesday
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
11/30/09-Monday
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
New Class times now available, 6:30-7:30, Starting tonight!
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
New Class times now available, 6:30-7:30, Starting tonight!
11/28/09-Saturday
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Post rounds completed to comments.
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Post rounds completed to comments.
Monday, November 23, 2009
11/27/09-Friday GYM CLOSED
A message from Central Oregon CrossFit
http://centraloregoncrossfit.typepad.com/typepad/2009/11/a-worthy-cause.html
Coaches and students of CrossFit A.P.E.: Check out the site above and learn how to get involved and help the families of the victims of the Ft. Hood shootings with your sweat and your wallet. We are hosting a free tribute WOD event 12/5 at 9am and COC is matching every dollar that is contributed between now and then in effort to raise at least $1,000. Contribute and help those in need this holiday season!
-Coach Hudson
Central Oregon CrossFit
Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.
CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.
With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.
The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a 5.7X28mm (.22 cal.)
Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.
Central Oregon CrossFit will match every dollar that is donated on behalf of COC in effort to raise $1,000 (or more) for this great cause over the next 3 weeks. We will be doing the tribute WOD Saturday, December 5th at 9am.
The WOD:
"Lumberjack 20"
20 Deadlifts (275lb/155lb)
Run 400m
20 KB swings (32kg/24kg)
Run 400m
20 Overhead Squats (115lb/75 Lb)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (135 Lb/95 Lb)
Run 400m
Road trip! Let me know who wants to go. I'm not sure how the donations are given, I'll find out and let everyone know.
Peter
Sunday, November 22, 2009
11/24/09-Tuesday
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to comments.
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to comments.
Friday, November 20, 2009
11/23/09-Monday
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time and weight used for pull-ups to comments.
Wednesday, November 18, 2009
Monday, November 16, 2009
11/19/09-Thursday
11/18/09-Wednesday
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Sunday, November 15, 2009
Thursday, November 12, 2009
11/15/09-Sunday EVA!!!!!!!!
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 090930.
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 090930.
11/13/09-Friday REST DAY
Sgt. Mark Todd & Sgt. Kimberly Munley, heroes!
Munley, shot in both legs, continues to fire at Hasan until Todd brings him down with his firearm. 
Nidal Malik Hasan-Army Doctor turned Muslim Terrorist.Tuesday, November 10, 2009
11/12/09-Thursday
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090824.
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090824.
Monday, November 9, 2009
Sunday, November 8, 2009
11/10/09-Tuesday
Filthy 50's
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to 090719.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to 090719.
Friday, November 6, 2009
11/08/09-Sunday
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to 070109.
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to 070109.
Wednesday, November 4, 2009
11/07/09-Saturday
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 090813.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 090813.
11/06/09-Friday
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091013.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091013.
Monday, November 2, 2009
11/04/09-Wednesday
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Compare to 060720.
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Compare to 060720.
Sunday, November 1, 2009
11/03/09-Tuesday
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
11/2/09-Monday
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
10/31/09-Saturday
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
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