105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Wednesday, March 28, 2012
Tuesday, March 27, 2012
Wednesday, 3/28/2012
Warm up: Work on some dynamics with some gymnastic work i.e. handstand pushups, plank work, muscle ups etc etc
Strength: In WOD
WOD: For time
21-15-9
-Back Squat 225#/155#
-Kettle Swings 70#/55#
Post time.
Strength: In WOD
WOD: For time
21-15-9
-Back Squat 225#/155#
-Kettle Swings 70#/55#
Post time.
Monday, March 26, 2012
Tuesday, 3/27/2012
Warm Up: Choice
Strength: In WOD
WOD: For Time
-21 Bench Press - 225 lbs
-42 Supine Ring Pull Ups
-15 Bench Press - 225 lbs
-30 Supine Ring Pull Ups
-9 Bench Press - 225 lbs
-18 Supine Ring Pull Ups
Scale as needed, but keep in mind this is supposed to be heavy. For most of you, use your 3 sets of 5 workout weight.
Post time.
Strength: In WOD
WOD: For Time
-21 Bench Press - 225 lbs
-42 Supine Ring Pull Ups
-15 Bench Press - 225 lbs
-30 Supine Ring Pull Ups
-9 Bench Press - 225 lbs
-18 Supine Ring Pull Ups
Scale as needed, but keep in mind this is supposed to be heavy. For most of you, use your 3 sets of 5 workout weight.
Post time.
Sunday, March 25, 2012
Monday, 3/26/2012
Warm up: Run or Ride
Strength: Power Clean
Move 2.000# in the least number of sets possible. Power cleans are touch and go. If hands come off the bar at any point, that ends the set there. Example, if you have 200# and can do two sets of 5 reps, your score is 2. If you do 5 sets of 2, your score is 5.
Rest no longer than 30 seconds between sets.
WOD: 21-15-9
Ball Slams 40#/25#
Kettle Swings 70#/55#
Post power clean weight and score, and time.
Strength: Power Clean
Move 2.000# in the least number of sets possible. Power cleans are touch and go. If hands come off the bar at any point, that ends the set there. Example, if you have 200# and can do two sets of 5 reps, your score is 2. If you do 5 sets of 2, your score is 5.
Rest no longer than 30 seconds between sets.
WOD: 21-15-9
Ball Slams 40#/25#
Kettle Swings 70#/55#
Post power clean weight and score, and time.
Thursday, March 22, 2012
Friday, 3/23/2012
Warm up: Choice
Strength: Rest
WOD: From the open, As many reps as possible in 12 minutes
-150 wall balls 20# men 15# women
-90 double unders
-30 muscle ups
Get as far as you can in the 12 minutes. If you make it to the muscle ups, do your best to get 1.
Post total reps completed.
Strength: Rest
WOD: From the open, As many reps as possible in 12 minutes
-150 wall balls 20# men 15# women
-90 double unders
-30 muscle ups
Get as far as you can in the 12 minutes. If you make it to the muscle ups, do your best to get 1.
Post total reps completed.
Wednesday, March 21, 2012
Tuesday, March 20, 2012
Wednesday, 3/21/2012
Warm up: Choice
Strength: Bench 7 sets 1 rep
WOD: 5 Rounds for time
-Row 500m
-21 Kettle Swings 55#/35#
-12 Pull Ups
Post time and bench weight.
Strength: Bench 7 sets 1 rep
WOD: 5 Rounds for time
-Row 500m
-21 Kettle Swings 55#/35#
-12 Pull Ups
Post time and bench weight.
Monday, March 19, 2012
Tuesday, 3/20/2012
Warm up: Run, row, or ride
Strength: Squat 3 sets 10 reps as heavy as possible
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post squat weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Strength: Squat 3 sets 10 reps as heavy as possible
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post squat weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Sunday, March 18, 2012
Monday, 3/19/2012
Warm up: Choice
Strength: Press 5 sets 3 reps
WOD: For Time
-20 Burpees
-30 Squat Cleans 135#/95#
-20 Burpees
Post Press weight and time.
Strength: Press 5 sets 3 reps
WOD: For Time
-20 Burpees
-30 Squat Cleans 135#/95#
-20 Burpees
Post Press weight and time.
Wednesday, March 14, 2012
Friday, 3/16/2012
Warm up: Choice
Strength: Rest
WOD: From the CrossFit Open. 12.3
Complete as many rounds and reps as possible in 18 minutes of:
-15 Box jumps, 24"/18"
-115#/75# Push press, 12 reps
-9 Toes-to-bar
Post rounds completed.
Strength: Rest
WOD: From the CrossFit Open. 12.3
Complete as many rounds and reps as possible in 18 minutes of:
-15 Box jumps, 24"/18"
-115#/75# Push press, 12 reps
-9 Toes-to-bar
Post rounds completed.
Tuesday, March 13, 2012
Wednesday, 3/14/2012
Warm Up: Dynamic with extra Stretching
Strength: Bench 3 sets 5 reps
WOD: 10 minutes row, ride, or run at an easy pace
followed by
10 minutes stretching
Post bench weight
Strength: Bench 3 sets 5 reps
WOD: 10 minutes row, ride, or run at an easy pace
followed by
10 minutes stretching
Post bench weight
Monday, March 12, 2012
Tuesday, 3/13/2012
Warm up: Choice
Strength: Rest
WOD: For time and Reps: Start the big clock on tabata intervals and start a stopwatch at the same time. Keep track of reps for all tabata intervals and overall time.
-8 rounds of tabata air squats
-50 box jumps 24"/18"
-8 rounds of tabata push ups
-50 wall ball shots 20#/10#
-8 rounds of tabata ab mat sit ups
-50 split squat jumps alternating 5 each leg until 50
Post reps and time
Strength: Rest
WOD: For time and Reps: Start the big clock on tabata intervals and start a stopwatch at the same time. Keep track of reps for all tabata intervals and overall time.
-8 rounds of tabata air squats
-50 box jumps 24"/18"
-8 rounds of tabata push ups
-50 wall ball shots 20#/10#
-8 rounds of tabata ab mat sit ups
-50 split squat jumps alternating 5 each leg until 50
Post reps and time
Sunday, March 11, 2012
Monday, 3/12/2012
Warm Up: Run
Strength: Squat 3 sets 20 reps
WOD: For Time: 40-30-20-10
-Ball Slams 40#/25#
-Double Unders
-Pull Ups
Post squat weight and time
Strength: Squat 3 sets 20 reps
WOD: For Time: 40-30-20-10
-Ball Slams 40#/25#
-Double Unders
-Pull Ups
Post squat weight and time
Thursday, March 8, 2012
Friday, 3/09/2012
Warm up: Run 1 mile
Strength: Deadlift 3 sets 5 reps
WOD: For Time
20, 15, 10, 5 reps of:
Dumbbell Thrusters 45#each / 25#each
Knees to Elbows
Post dead-lift weight and time
Strength: Deadlift 3 sets 5 reps
WOD: For Time
20, 15, 10, 5 reps of:
Dumbbell Thrusters 45#each / 25#each
Knees to Elbows
Post dead-lift weight and time
Wednesday, March 7, 2012
Tuesday, March 6, 2012
Wednesday, 3/7/2012
Warm Up: Dynamic
Strength: Squat 5 sets 3 reps
WOD: Five Rounds for time of:
-Row 300m or ride aerodyne 1/2 mile
-15 Box Jumps 20"/12"
Post squat weight and time
Strength: Squat 5 sets 3 reps
WOD: Five Rounds for time of:
-Row 300m or ride aerodyne 1/2 mile
-15 Box Jumps 20"/12"
Post squat weight and time
Monday, March 5, 2012
Tuesday, 3/6/2012
Warm Up: Row 1600m or Ride 2 miles on Aerodyne
Strength: Rest
WOD: For Time
10-9-8-7-6-5-4-3-2-1
-Power Cleans 185#/135#
-Strict Pull Ups
-True Push Ups
If you have to scale the power cleans, make sure you don't go too light. These are supposed to be heavy!
Post Time
Strength: Rest
WOD: For Time
10-9-8-7-6-5-4-3-2-1
-Power Cleans 185#/135#
-Strict Pull Ups
-True Push Ups
If you have to scale the power cleans, make sure you don't go too light. These are supposed to be heavy!
Post Time
Sunday, March 4, 2012
Monday, 3/05/2012
Warm up: Choice
Strength: Rest
WOD: Partner WOD! With a partner alternate reps and complete for time
5 Rounds
-20 Ball Slams 40#/25#
-20 True Push Ups
-20 Ab Mat Sit Ups
-20 Burpees
-20 Pull ups (Scale with Jumping Pull ups if needed)
Post time
Strength: Rest
WOD: Partner WOD! With a partner alternate reps and complete for time
5 Rounds
-20 Ball Slams 40#/25#
-20 True Push Ups
-20 Ab Mat Sit Ups
-20 Burpees
-20 Pull ups (Scale with Jumping Pull ups if needed)
Post time
Thursday, March 1, 2012
Friday, 3/02/2012
Warm Up: Choice
Strength: Bench 5 sets 3 reps
WOD: For time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
Post Bench Weight and Time
Strength: Bench 5 sets 3 reps
WOD: For time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
Post Bench Weight and Time
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