Warm up: Run Washburn loop
Strength: Rest
WOD: For time
SQUAT CLEANS 135#/95#
GHD SIT UPS
-10
-50
-8
-40
-6
-30
-4
-20
-2
-10
POST TIME
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Monday, August 29, 2011
Tuesday, 8/30/2011
Warm up: Dynamic
Strength: Squat 5 sets 5 reps
WOD: AMRAP 20 minutes
-15 Double unders
-15 ghd sit ups
-15 back extensions
Post rounds and squat weight
Strength: Squat 5 sets 5 reps
WOD: AMRAP 20 minutes
-15 Double unders
-15 ghd sit ups
-15 back extensions
Post rounds and squat weight
Thursday, August 25, 2011
Monday, 8/29/2011
Warm Up: Run Washburn Loop
Strength: Bench 5 sets 5 reps. Work up to and find 5 rep max
WOD: 21-15-9
-Box Jumps 30"/24"
-Kettle Swings 70#/55#
-SPRINT 200m
Sprint the 200m NOT jog. Rest if you have to in order to have a good sprint.
Post Bench 5 rep max and time.
Strength: Bench 5 sets 5 reps. Work up to and find 5 rep max
WOD: 21-15-9
-Box Jumps 30"/24"
-Kettle Swings 70#/55#
-SPRINT 200m
Sprint the 200m NOT jog. Rest if you have to in order to have a good sprint.
Post Bench 5 rep max and time.
Friday, 8/26/2011
Warm up: Dynamic
Strength: Squat 5 sets 5 reps. Build up to and find your 5 rep MAX
WOD: 21-15-9
-Hang Power Cleans 135#/95#
-Box Jumps 24"/20"
-Run 400m
Post Squat 5 rep max and Time.
Strength: Squat 5 sets 5 reps. Build up to and find your 5 rep MAX
WOD: 21-15-9
-Hang Power Cleans 135#/95#
-Box Jumps 24"/20"
-Run 400m
Post Squat 5 rep max and Time.
Tuesday, August 23, 2011
Monday, August 22, 2011
Tuesday, 8/23/2011
Warm up: Dynamic
Strength: Squat 5 sets 3 reps
WOD: turn the music up
For 30 minutes
-15 double unders
-5 supine ring pull ups
-10 ball slams
-15 kettle swings 55#/35#
-finish out song with jump rope singles
Start over with next song
Strength: Squat 5 sets 3 reps
WOD: turn the music up
For 30 minutes
-15 double unders
-5 supine ring pull ups
-10 ball slams
-15 kettle swings 55#/35#
-finish out song with jump rope singles
Start over with next song
Sunday, August 21, 2011
Monday, 8/22/2011
Warm up: Run Washburn loop
Strength: Bench 3 sets 10 reps
WOD: 10 unbroken rounds for time
-10 pull ups
-10 true push ups
-10 wall balls 30#/20#
-10 double unders
Post bench stats and time
Strength: Bench 3 sets 10 reps
WOD: 10 unbroken rounds for time
-10 pull ups
-10 true push ups
-10 wall balls 30#/20#
-10 double unders
Post bench stats and time
This weeks scedule
Monday:On
Tuesday: On
Wednesday: On
Thursday: Rest Day
Friday: On
Saturday: On
Sunday: Rest Day
Tuesday: On
Wednesday: On
Thursday: Rest Day
Friday: On
Saturday: On
Sunday: Rest Day
Thursday, August 18, 2011
Friday, 8/19/2011
Warm Up: Run Washburn Loop
Strength: Built into wod.
WOD: "Not your Grandma's TABATA"
8 Rounds Tabata for each exercise (20 seconds on 10 seconds off)
-135#/95# Bench Press
-135#/95# Back Squat Bar does not come off of back at any time, rest with it on your back. DO NOT RACK IT AT ANY TIME!
-Pull Ups
-135#/95# Dead Lift
-GHD Sit Ups
This will take 20 minutes. 4 Minutes at each exercise.
Keep score for each round of each exercise. Post Total Reps for each exercise and total score!
Strength: Built into wod.
WOD: "Not your Grandma's TABATA"
8 Rounds Tabata for each exercise (20 seconds on 10 seconds off)
-135#/95# Bench Press
-135#/95# Back Squat Bar does not come off of back at any time, rest with it on your back. DO NOT RACK IT AT ANY TIME!
-Pull Ups
-135#/95# Dead Lift
-GHD Sit Ups
This will take 20 minutes. 4 Minutes at each exercise.
Keep score for each round of each exercise. Post Total Reps for each exercise and total score!
Tuesday, August 16, 2011
Wednesday, 8/17/2011
Warm up: Run Washburn loop
Strength: rest
WOD: HERO WOD "WITTMAN"
7 rounds for time
-15 Kettle swings 55#/35#
-15 Power cleans 95#/65#
-15 Box jumps 24"/18"
Post time
Strength: rest
WOD: HERO WOD "WITTMAN"
7 rounds for time
-15 Kettle swings 55#/35#
-15 Power cleans 95#/65#
-15 Box jumps 24"/18"
Post time
Monday, August 15, 2011
Tuesday, 8/16/2011
Warm up: Dynamic
Strength: Squat 3 sets 12 reps
WOD: 3 Rounds for time
-50 meters walking lunge
-100 meters standing broad jump
-200 meter run
Post squat weight and time
Strength: Squat 3 sets 12 reps
WOD: 3 Rounds for time
-50 meters walking lunge
-100 meters standing broad jump
-200 meter run
Post squat weight and time
Sunday, August 14, 2011
Monday, 8/15/2011
Warm up: Run Washburn loop
Strength: Bench 4 sets 7 reps
WOD: AMRAP 15 minutes
-7 supine ring pull ups
-10 double unders
-7 pull ups
-10 double unders
Post bench stats and rounds completed
Strength: Bench 4 sets 7 reps
WOD: AMRAP 15 minutes
-7 supine ring pull ups
-10 double unders
-7 pull ups
-10 double unders
Post bench stats and rounds completed
This weeks scedule
Monday: On
Tuesday: On
Wednesday: On
Thursday: Off
Friday: On
Saturday: On
Sunday: Off
Tuesday: On
Wednesday: On
Thursday: Off
Friday: On
Saturday: On
Sunday: Off
Friday, August 12, 2011
Friday, 8/12/2011
If you missed Thursday you can do todays WOD will or make up Thursday
Warm up: Dynamic
Strength: none
WOD: For time
21-15-9
-ring push ups
-pull ups
-run 400m between each round
Warm up: Dynamic
Strength: none
WOD: For time
21-15-9
-ring push ups
-pull ups
-run 400m between each round
Wednesday, August 10, 2011
Thursday, 8/11/2011
Warm up: Run Washburn loop
Strength: Power cleans 4 sets 5 reps
WOD: AMRAP 20 minutes
-3 Chest to bar pull ups
-5 Clapping push ups
-7 squat box jumps from 12" to 24"/18"
Post power clean weight and rounds completed
Strength: Power cleans 4 sets 5 reps
WOD: AMRAP 20 minutes
-3 Chest to bar pull ups
-5 Clapping push ups
-7 squat box jumps from 12" to 24"/18"
Post power clean weight and rounds completed
Tuesday, August 9, 2011
Wednesday, 8/10/2011
Rest Day!!!
REMEMBER....THIS IS SUPPOSED TO BE HARD!
DONT WISH IT WAS EASIER, WISH YOU WERE BETTER
REMEMBER....THIS IS SUPPOSED TO BE HARD!
DONT WISH IT WAS EASIER, WISH YOU WERE BETTER
Monday, August 8, 2011
Tuesday, 8/9/2011
Todays workout is a tribute to the soldiers that died when their helicopter was shot down in Afghanistan this past weekend. 31 Soldiers, 22 of them US Navy Seals.
22 Exercises 31 reps of each. Get it done and be proud that we have these Men and Women giving their lives for what we hold dear!
Warm up: Get loose and get after it!
WOD: For time complete 31 reps of each of the 22 exercises!
-31 Calorie Row
-31 Jump rope singles
-31 Pull ups
-31 Wall Balls 15#/8#
-31 True Push ups
-31 Walking lunge steps
-31 Kettle Swings 55#/35#
-31 Ball Slams
-31 GHD Sit ups
-31 Back Extensions
-31 Dead Lifts 95#/65#
-31 Knees to Elbows
-31 Box Jumps 20"/12"
-31 Push Press 95#/65#
-31 Air Squats
-31 Meter Farmer Carry 55#/35# Each Hand
-31 Power Cleans 95#/65#
-31 Double Unders
-31 Thrusters 45#/25#
-31 Sledge Hammer Swings Alternating sides each swing
-31 Burpees
-31 Meter Tire Drag
Post Time and Remember the Soldiers!
22 Exercises 31 reps of each. Get it done and be proud that we have these Men and Women giving their lives for what we hold dear!
Warm up: Get loose and get after it!
WOD: For time complete 31 reps of each of the 22 exercises!
-31 Calorie Row
-31 Jump rope singles
-31 Pull ups
-31 Wall Balls 15#/8#
-31 True Push ups
-31 Walking lunge steps
-31 Kettle Swings 55#/35#
-31 Ball Slams
-31 GHD Sit ups
-31 Back Extensions
-31 Dead Lifts 95#/65#
-31 Knees to Elbows
-31 Box Jumps 20"/12"
-31 Push Press 95#/65#
-31 Air Squats
-31 Meter Farmer Carry 55#/35# Each Hand
-31 Power Cleans 95#/65#
-31 Double Unders
-31 Thrusters 45#/25#
-31 Sledge Hammer Swings Alternating sides each swing
-31 Burpees
-31 Meter Tire Drag
Post Time and Remember the Soldiers!
Sunday, August 7, 2011
Monday, 8/8/2011
Warm up: Dynamic
Strength: Dead lift 4 sets 7 reps
WOD: 12 rounds
-sprint 100m
Rest 30 seconds between sprints
Post slowest time and weight for dead lifts
Strength: Dead lift 4 sets 7 reps
WOD: 12 rounds
-sprint 100m
Rest 30 seconds between sprints
Post slowest time and weight for dead lifts
Friday, August 5, 2011
Saturday, 8/6/2011
Allison has met Pukie! (12:45 a.m.)
-Washburn Loop warm up
-WOD:
"Helen"
3 rounds for time of:
Run 400 meters
55#/35# dumbbell X 21 swings
12 Pull-ups
-Washburn Loop warm up
-WOD:
"Helen"
3 rounds for time of:
Run 400 meters
55#/35# dumbbell X 21 swings
12 Pull-ups
Thursday, August 4, 2011
Friday, 8/5/2011
Todays WOD will include strength so there will not be an individual strength workout.
Warm up: Dynamic
WOD: For time:
-row 1600m
2 Rounds
-10 weighted dead hang chin ups
-10 power cleans 185#/125#
Then
-run wasburn loop
Them
-move 5k# men 3k# women 2 reps at a time of squat and push press
Then
-row 1600m
Post total time and weight used for each task.
Warm up: Dynamic
WOD: For time:
-row 1600m
2 Rounds
-10 weighted dead hang chin ups
-10 power cleans 185#/125#
Then
-run wasburn loop
Them
-move 5k# men 3k# women 2 reps at a time of squat and push press
Then
-row 1600m
Post total time and weight used for each task.
Wednesday, August 3, 2011
Tuesday, August 2, 2011
Wednesday, 8/3/2011
Warm up: Run Washburn Loop
Strength: Rest
WOD: 5 rounds each for time of:
9 Thrusters 95/65
12 Pull ups
Row 15 calories
Rest 3:00 between rounds
Post times per round to comments.
Strength: Rest
WOD: 5 rounds each for time of:
9 Thrusters 95/65
12 Pull ups
Row 15 calories
Rest 3:00 between rounds
Post times per round to comments.
Monday, August 1, 2011
Tuesday, 8/2/2011
Warm up: Dynamic
Strength: Squat 3 sets 20 reps
WOD: 9-6-3 for time
-Push jerk 185#/125#
-Dead hang pull ups
Post squat stats and time
Strength: Squat 3 sets 20 reps
WOD: 9-6-3 for time
-Push jerk 185#/125#
-Dead hang pull ups
Post squat stats and time
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