Warm up: Choice
Strength: None
WOD: AMRAP 5 minutes
-10 reps Bench Press 135#/75#
-10 Kettle Swings 70#/55#
Rest 1 minute
AMRAP 4 minutes
-10 Pull ups
-10 Ball Slams 30#/25#
Rest 2 minutes
AMRAP 3 minutes
-5 Bar Dips
-20 Double Unders
Set clock for 15 minutes
Post rounds completed for each part.
Compare to 11/28/2012
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, January 30, 2014
Tuesday, January 28, 2014
Wednesday, 1/29/2014
Another Birthday! Today is Eric Janney's 43rd birthday. Wish him a happy birthday and give your thoughts for his WOD.
Warm up: Choice
Strength: Rest
WOD: Happy 43rd Eric!
For time:
-1 mile row (1600 meters)
-29 GHD Sit ups
-14 Push Press 115#/65#
-43 Burpees over bar. Jump over the bar after every burpee. Must jump! Both feet over the bar. Do not step over the bar.
Post time and Happy birthday to Eric!
Warm up: Choice
Strength: Rest
WOD: Happy 43rd Eric!
For time:
-1 mile row (1600 meters)
-29 GHD Sit ups
-14 Push Press 115#/65#
-43 Burpees over bar. Jump over the bar after every burpee. Must jump! Both feet over the bar. Do not step over the bar.
Post time and Happy birthday to Eric!
Monday, January 27, 2014
Code Change
Just a reminder, the code will be changed affective Wednesday morning. If you want the code you must either email the gym or text Jake. The code WILL NOT be given out any other way.
Tuesday, 1/28/2014
Warm up: 10 minutes run, ride or row
Strength: Squat 3 sets 10 reps
WOD: "VIOLATED"
-20 Thrusters 135#/75#
-20 Box Jumps 24"/20"
-50 Lunge Steps
-50 feet of Broad jumps
-20 Wall Balls 20#/15#
-20 Box Jumps
-50 Lunge Steps
-50 feet of Broad Jumps
-20 Dead lifts 135#/75#
-20 Box Jumps
-50 Lunge Steps
-50 feet of Broad Jumps
Post Squat weight and time.
Strength: Squat 3 sets 10 reps
WOD: "VIOLATED"
-20 Thrusters 135#/75#
-20 Box Jumps 24"/20"
-50 Lunge Steps
-50 feet of Broad jumps
-20 Wall Balls 20#/15#
-20 Box Jumps
-50 Lunge Steps
-50 feet of Broad Jumps
-20 Dead lifts 135#/75#
-20 Box Jumps
-50 Lunge Steps
-50 feet of Broad Jumps
Post Squat weight and time.
Sunday, January 26, 2014
Monday, 1/27/2014
Warm up: Run, Row, or Ride 10 minutes
Strength: Bench 4 sets 10 reps
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Ball Slams 30#/25#
-Burpees
Then
10-9-8-7-6-5-4-3-2-1
-Knees to Elbows
-Burpees
Post bench weight and time.
Compare to 2/1/2012
Strength: Bench 4 sets 10 reps
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Ball Slams 30#/25#
-Burpees
Then
10-9-8-7-6-5-4-3-2-1
-Knees to Elbows
-Burpees
Post bench weight and time.
Compare to 2/1/2012
Thursday, January 23, 2014
Put your stuff away!
Just want to ask everyone to do your part in keeping the gym clean and picked up. Equipment has been being left out very frequently lately. It really is not that hard to take a few extra minutes and put your equipment away.
When you do put things away, take the extra few seconds and do it right. Put it back where you got it! Don't just toss it out of the way.
This is becoming more important with more people using the gym.
It has also come to my attention that some people are bringing friends, family, etc into the gym without approval and without signing up for memberships. This is simply unacceptable! If you are caught doing this, your membership will be revoked. We have worked hard to create a place that we hope everyone can enjoy. When privileges start to be taken advantage of, things will change.
We will be changing the code to the gym affective next Wednesday (1/29/2014).
The new code will ONLY be given out by email or text. You can either email the gym at crossfitape@gmail.com or text Jake to get the code. Once you get the code, do not give it out to anyone! Any person caught giving out the code will have their code privileges revoked. We are doing this so we have a hard list of everyone who has access to the gym.
Lastly, some things have gone missing from the gym recently. The equipment is not to be taken off premises! If you know of anyone that has taken things home please have them bring them back! If this continues, we will be putting a camera system in to monitor equipment.
Thank you!
When you do put things away, take the extra few seconds and do it right. Put it back where you got it! Don't just toss it out of the way.
This is becoming more important with more people using the gym.
It has also come to my attention that some people are bringing friends, family, etc into the gym without approval and without signing up for memberships. This is simply unacceptable! If you are caught doing this, your membership will be revoked. We have worked hard to create a place that we hope everyone can enjoy. When privileges start to be taken advantage of, things will change.
We will be changing the code to the gym affective next Wednesday (1/29/2014).
The new code will ONLY be given out by email or text. You can either email the gym at crossfitape@gmail.com or text Jake to get the code. Once you get the code, do not give it out to anyone! Any person caught giving out the code will have their code privileges revoked. We are doing this so we have a hard list of everyone who has access to the gym.
Lastly, some things have gone missing from the gym recently. The equipment is not to be taken off premises! If you know of anyone that has taken things home please have them bring them back! If this continues, we will be putting a camera system in to monitor equipment.
Thank you!
Friday, 1/24/2014
Warm up: Choice
Strength: None
WOD: For time:
50-30-20
-Hand Release Push Ups
-GHD Sit ups
-Ball Slams
-Bar Dips
-Back Extensions
Post time.
Compare to 1/6/2014
Strength: None
WOD: For time:
50-30-20
-Hand Release Push Ups
-GHD Sit ups
-Ball Slams
-Bar Dips
-Back Extensions
Post time.
Compare to 1/6/2014
Tuesday, January 21, 2014
Wednesday, 1/22/2014
Warm up: Run, ride, or row 10 minutes
Strength: Bench 3 sets 10 reps tempo 3 count down, hold for 1, 2 count up
WOD: For time:
21-15-9
-Hang Power Cleans 135#/75#
-Row for Calories
Post bench weight and time.
Compare to 3/17/2011
Strength: Bench 3 sets 10 reps tempo 3 count down, hold for 1, 2 count up
WOD: For time:
21-15-9
-Hang Power Cleans 135#/75#
-Row for Calories
Post bench weight and time.
Compare to 3/17/2011
Monday, January 20, 2014
Tuesday, 1/21/2014
Warm up: Choice
Strength: Back Squat 3 sets 20 reps
WOD: AMRAP 12 minutes
-4 Hang Squat Cleans 95#/65#
-6 Box Jumps 20"
-8 Wall Balls 20#/15#
-10 Walking Lunge Steps
Post squat weight and time.
Compare to 3/03/2011
Strength: Back Squat 3 sets 20 reps
WOD: AMRAP 12 minutes
-4 Hang Squat Cleans 95#/65#
-6 Box Jumps 20"
-8 Wall Balls 20#/15#
-10 Walking Lunge Steps
Post squat weight and time.
Compare to 3/03/2011
Thursday, January 16, 2014
Friday, 1/17/2014
Warm Up: Choice
Strength: 15-20 mins of mobility of opening up your hips
WOD: Four Rounds of:
Row 1,000 meters
Rest 90 seconds
Post splits of each round.
Strength: 15-20 mins of mobility of opening up your hips
WOD: Four Rounds of:
Row 1,000 meters
Rest 90 seconds
Post splits of each round.
Tuesday, January 14, 2014
Wednesday, 1/15/2014
Warm Up: ROLL OUT for 5-10 mins then stretch.
4 Rounds not for time:
15- Air Squats
10- GHD
Strength: Technique work of Deadlift at light weight
WOD: "Christine"
3 Rounds for time
Row 500 meters
12- Body Weight Deadlifts
21- Box Jumps 20"
CLICK HERE FOR VIDEO.DO THIS AFTER THE WOD BEFORE LEAVING THE GYM. IT WILL HELP YOUR LOWER BACK.
4 Rounds not for time:
15- Air Squats
10- GHD
Strength: Technique work of Deadlift at light weight
WOD: "Christine"
3 Rounds for time
Row 500 meters
12- Body Weight Deadlifts
21- Box Jumps 20"
CLICK HERE FOR VIDEO.DO THIS AFTER THE WOD BEFORE LEAVING THE GYM. IT WILL HELP YOUR LOWER BACK.
Monday, January 13, 2014
Tuesday, 1/14/2014
HAPPY BIRTHDAY JANTZ!!!!!!!!!!!!!!!!!!!!!!! The big guy is 37 today, so wish him a happy birthday!
Warm up: Choice
Strength: None
WOD: "THE JANTZ"
-37 Burpees
-37 Bench Press 155#/75#
-37 Ball Slams
-37 Ab Mat sit ups
-37 Back Extensions
-37 Calorie row
-37 Burpees
Post time and Happy Birthday to Jantz!
Warm up: Choice
Strength: None
WOD: "THE JANTZ"
-37 Burpees
-37 Bench Press 155#/75#
-37 Ball Slams
-37 Ab Mat sit ups
-37 Back Extensions
-37 Calorie row
-37 Burpees
Post time and Happy Birthday to Jantz!
Sunday, January 12, 2014
Monday, 1/13/2014
Warm up: Choice
Strength: None
WOD: "CINDY XXX"
Complete as much as you can in 20 minutes:
-10 Pull ups
-20 Push ups
-30 Squats
-15 Pull ups
-30 Push ups
-45 Squats
-20 Pull ups
-40 Push ups
-60 Squats
-25 Pull ups
-50 Push ups
-75 Squats
-30 Pull ups
-60 Push ups
-90 Squats
Get as far as you can. Focus on good form. Full range of motion in the push ups. Chest to floor and lock out elbows. And DONT Cheat the squats!!! Get full depth and lock out the hips on every rep!!
Post the furthest point achieved.
Strength: None
WOD: "CINDY XXX"
Complete as much as you can in 20 minutes:
-10 Pull ups
-20 Push ups
-30 Squats
-15 Pull ups
-30 Push ups
-45 Squats
-20 Pull ups
-40 Push ups
-60 Squats
-25 Pull ups
-50 Push ups
-75 Squats
-30 Pull ups
-60 Push ups
-90 Squats
Get as far as you can. Focus on good form. Full range of motion in the push ups. Chest to floor and lock out elbows. And DONT Cheat the squats!!! Get full depth and lock out the hips on every rep!!
Post the furthest point achieved.
Thursday, January 9, 2014
Friday, 1/10/2014
Warm up: Choice
Strength: None
WOD: 2 Rounds For time:
-75 Calories on Airdyne
-50 Ab mat sit ups
-25 Box Jumps 24"/20"
-25 Burpees
-50 Double unders
-75 Calorie row
Post time.
Strength: None
WOD: 2 Rounds For time:
-75 Calories on Airdyne
-50 Ab mat sit ups
-25 Box Jumps 24"/20"
-25 Burpees
-50 Double unders
-75 Calorie row
Post time.
Wednesday, January 8, 2014
Tuesday, January 7, 2014
Wednesday, 1/08/2013
Warm up: Ride 5 minutes on Airdyne, then
3 rounds
-10 Straight leg dead lifts 45#
-10 Back extensions
Strength: Rest
WOD: 10 rounds NOT for time
-5 strict pull ups
-10 Hand Release push ups
-10 Strict press 95#/55#
-5 sumo dead lift high pulls 95#/55#
Post thoughts.
3 rounds
-10 Straight leg dead lifts 45#
-10 Back extensions
Strength: Rest
WOD: 10 rounds NOT for time
-5 strict pull ups
-10 Hand Release push ups
-10 Strict press 95#/55#
-5 sumo dead lift high pulls 95#/55#
Post thoughts.
Monday, January 6, 2014
Tuesday, 1/07/2014
Warm up: Choice
Strength: In WOD
WOD: 4 rounds for time
-Row 250m
-10 Body Weight Back Squat
-20 GHD Sit ups
-30 Walking Lunge Steps
Post weight and time.
Strength: In WOD
WOD: 4 rounds for time
-Row 250m
-10 Body Weight Back Squat
-20 GHD Sit ups
-30 Walking Lunge Steps
Post weight and time.
Sunday, January 5, 2014
Monday, 1/06/2013
Warm up: 3 rounds
-20 Calorie Row
-5 Pull ups
-10 Push ups
-15 GHD Sit ups
Strength: Wod
WOD: Find a 5 rep MAX Bench Press
Post weight.
-20 Calorie Row
-5 Pull ups
-10 Push ups
-15 GHD Sit ups
Strength: Wod
WOD: Find a 5 rep MAX Bench Press
Post weight.
Thursday, January 2, 2014
Friday, 1/03/2013
Warm up: Choice
Strength: In Wod
WOD: For time
21-15-9
-Power Clean 135#/75#
-GHD Sit ups
-Front Squats 135#/75#
-Row for Calories
Post time.
Strength: In Wod
WOD: For time
21-15-9
-Power Clean 135#/75#
-GHD Sit ups
-Front Squats 135#/75#
-Row for Calories
Post time.
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