Warm up: Choice
Strength: Rest
WOD: Run, Row, or Ride for 30 minutes
Post choice and distance covered.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, July 30, 2015
Tuesday, July 28, 2015
Wednesday, 7/29/2015
HAPPY BIRTHDAY TO JASON WESTFALL!!!!
Warm up: 45 Birthday Burpees for Jason!
Strength: In WOD
WOD: For Jason
Part A:
Every 2 minutes for 16 minutes (8 rounds)
3 position clean: Hang, Above Knees, From Floor
(without putting the bar down, you first clean from the HANG position, then from right above the knees, then from the floor.)
Increase weight every set!
Part B:
12 Minutes
For Weight, Use 65% Body weight
Complete as many ladders as possible.
1 Ladder = 1 Power Clean
5 Push ups
2 Power Cleans
5 Push ups
3 Power Cleans
5 Push ups
4 Power Cleans
5 Push ups
5 Power Cleans
5 Push Ups
The Cleans are touch and go! If you drop the bar during a set, that ladder does not count and you must start back at 1!
Post heaviest weight used for Part A and weight and # of ladders completed for Part B!!
Along with a Happy Birthday to Jason!!
Warm up: 45 Birthday Burpees for Jason!
Strength: In WOD
WOD: For Jason
Part A:
Every 2 minutes for 16 minutes (8 rounds)
3 position clean: Hang, Above Knees, From Floor
(without putting the bar down, you first clean from the HANG position, then from right above the knees, then from the floor.)
Increase weight every set!
Part B:
12 Minutes
For Weight, Use 65% Body weight
Complete as many ladders as possible.
1 Ladder = 1 Power Clean
5 Push ups
2 Power Cleans
5 Push ups
3 Power Cleans
5 Push ups
4 Power Cleans
5 Push ups
5 Power Cleans
5 Push Ups
The Cleans are touch and go! If you drop the bar during a set, that ladder does not count and you must start back at 1!
Post heaviest weight used for Part A and weight and # of ladders completed for Part B!!
Along with a Happy Birthday to Jason!!
Monday, July 27, 2015
Tuesday, 7/28/2015
Warm up: Dynamic
Strength: Front Squat 3-3-3-3-3
Increase weight every set working to a heavy 3. Do not count warm up sets.
WOD: 4 Rounds for max calories
-1 minute Assault bike ALL OUT!!!!!
Rest 4 minutes between rounds
This is MAX EFFORT!!!
Post front squat weight and calories for EACH round.
Strength: Front Squat 3-3-3-3-3
Increase weight every set working to a heavy 3. Do not count warm up sets.
WOD: 4 Rounds for max calories
-1 minute Assault bike ALL OUT!!!!!
Rest 4 minutes between rounds
This is MAX EFFORT!!!
Post front squat weight and calories for EACH round.
Sunday, July 26, 2015
Monday, 7/27/2015
Warm up: Choice
Strength: Bench Press 4 sets 10 reps
WOD: For time
-Row 500m
-15 Pull ups
-15 Bar dips
-15 Knees to Elbows
-Row 250m
-10 Pull ups
-10 Bar dips
-10 Knees to Elbows
-Row 250m
-15 Pull ups
-15 Bar dips
-15 Knees to Elbows
-Row 500m
Post Bench Weight and time.
Strength: Bench Press 4 sets 10 reps
WOD: For time
-Row 500m
-15 Pull ups
-15 Bar dips
-15 Knees to Elbows
-Row 250m
-10 Pull ups
-10 Bar dips
-10 Knees to Elbows
-Row 250m
-15 Pull ups
-15 Bar dips
-15 Knees to Elbows
-Row 500m
Post Bench Weight and time.
Thursday, July 23, 2015
Friday, 7/24/2015
Warm up: Choice
Strength: None
WOD: For Time: "Wobbly Legs"
50-40-30-20-10
-Calories on assault bike
-GHD Sit Ups
-Air Squats
Post time!
Strength: None
WOD: For Time: "Wobbly Legs"
50-40-30-20-10
-Calories on assault bike
-GHD Sit Ups
-Air Squats
Post time!
Wednesday, July 22, 2015
Tuesday, July 21, 2015
Wednesday, 7/22/2015
Warm up: Dynamic
Strength: In WOD
WOD: 4 Rounds for time:
-36 Calorie Row
-9 Push Jerks 185# / 115# (Can use split jerk if preferred)
POST TIME.
Strength: In WOD
WOD: 4 Rounds for time:
-36 Calorie Row
-9 Push Jerks 185# / 115# (Can use split jerk if preferred)
POST TIME.
Monday, July 20, 2015
Tuesday, 7/21/2015
Warm up: Choice
Strength: In WOD
WOD: 5 Rounds for time:
-20 Wall Balls 20# / 14#
-10 Dead-lift 225# / 135#
Post time.
Strength: In WOD
WOD: 5 Rounds for time:
-20 Wall Balls 20# / 14#
-10 Dead-lift 225# / 135#
Post time.
Sunday, July 19, 2015
Monday, 7/20/2015
Warm up: Run, ride, or row 10 minutes
Strength: None
WOD: 5 rounds for time
-25 Kettle swings 70# / 55#
-25 Knees to Elbows
Post time.
Strength: None
WOD: 5 rounds for time
-25 Kettle swings 70# / 55#
-25 Knees to Elbows
Post time.
Thursday, July 16, 2015
Friday, 7/17/2015
Everyone can thank AJ for this. He has been asking for it for a long time. So enjoy!!
Warm up: Choice
Strength: None
WOD: "PACK A LUNCH 2.0" Back for Seconds!
MEN: 25-15-10-10-15-25
Women: 15-10-5-5-10-15
Carrying the above weight complete the following
-run 400m
-50 squats holding weight (does NOT have to be overhead)
-30 Sit ups with weight OVERHEAD. Weight should touch ground behind head.
-15 OVERHEAD Walking lunge steps (15 total! Not each leg)
-10 Burpees (Not with weight)
Start with 25# or 15# complete each exercise and when done with burpess, pick up 15# or 10# and start next round and so on!
Be sure to smile a lot while doing this one!
Post time!
Warm up: Choice
Strength: None
WOD: "PACK A LUNCH 2.0" Back for Seconds!
MEN: 25-15-10-10-15-25
Women: 15-10-5-5-10-15
Carrying the above weight complete the following
-run 400m
-50 squats holding weight (does NOT have to be overhead)
-30 Sit ups with weight OVERHEAD. Weight should touch ground behind head.
-15 OVERHEAD Walking lunge steps (15 total! Not each leg)
-10 Burpees (Not with weight)
Start with 25# or 15# complete each exercise and when done with burpess, pick up 15# or 10# and start next round and so on!
Be sure to smile a lot while doing this one!
Post time!
Wednesday, July 15, 2015
Tuesday, July 14, 2015
Wednesday, 7/15/15
Warm up: 10 minutes Run, ride, or row
Strength: In Wod
WOD: For time
10-9-8-7-6-5-4-3-2-1
Dead Lift 275# / 155#
1-2-3-4-5-6-7-8-9-10
Toes To bars
Row 200m after each round
So first round is 10 dead lifts 1 toes to bar and 200m row, then 9 deads 2 toes to bar and row 200m.
Finish with 1 dead lift, 10 toes to bar and 200m row.
Post time.
Strength: In Wod
WOD: For time
10-9-8-7-6-5-4-3-2-1
Dead Lift 275# / 155#
1-2-3-4-5-6-7-8-9-10
Toes To bars
Row 200m after each round
So first round is 10 dead lifts 1 toes to bar and 200m row, then 9 deads 2 toes to bar and row 200m.
Finish with 1 dead lift, 10 toes to bar and 200m row.
Post time.
Monday, July 13, 2015
Tuesday, July 14, 2015
Warm up: Choice
Strength: None
WOD: AMRAP 12 minutes
-7 Kettle Swings 55# / 35#
-7 Ab Mat sit-ups
-7 Ball Slams 40# / 30#
Post rounds completed.
Strength: None
WOD: AMRAP 12 minutes
-7 Kettle Swings 55# / 35#
-7 Ab Mat sit-ups
-7 Ball Slams 40# / 30#
Post rounds completed.
Sunday, July 12, 2015
Monday, 7/13/2015
Warm up: Choice
Strength: Rest
WOD: For time:
-21 hang power cleans 135# / 95#
-21 pull-ups
-Row 21 calories
-15 hang clean and jerk 135# / 95#
-15 pull-ups
-Row 21 calories
-9 thrusters 135# / 95#
-9 pull-ups
-Row 21 calories
Post time!
Strength: Rest
WOD: For time:
-21 hang power cleans 135# / 95#
-21 pull-ups
-Row 21 calories
-15 hang clean and jerk 135# / 95#
-15 pull-ups
-Row 21 calories
-9 thrusters 135# / 95#
-9 pull-ups
-Row 21 calories
Post time!
Thursday, July 9, 2015
Friday, 7/10/2015
Warm up: Choice
Strength: In wod
WOD: 155# / 95#
Clean complex = 1 deadlift
1 hang power clean
1 front squat
4 rounds for time:
-10 reps through complex
-Run 400m
Post time.
Strength: In wod
WOD: 155# / 95#
Clean complex = 1 deadlift
1 hang power clean
1 front squat
4 rounds for time:
-10 reps through complex
-Run 400m
Post time.
Wednesday, July 8, 2015
Tuesday, July 7, 2015
Wednesday, 7/8/2015
Warm up: Choice
Strength; None
WOD: For time:
-Run 1 mile
-50 GHD Sit ups
-50 Kettle Swings 55# / 35#
-Run 800m
-25 Knees to Elbows
-25 Ball Slams 40# / 30#
-Run 400m
-10 Toes to bar
-10 Burpees
Post time.
Strength; None
WOD: For time:
-Run 1 mile
-50 GHD Sit ups
-50 Kettle Swings 55# / 35#
-Run 800m
-25 Knees to Elbows
-25 Ball Slams 40# / 30#
-Run 400m
-10 Toes to bar
-10 Burpees
Post time.
Monday, July 6, 2015
Tuesday, 7/7/2015
Warm up: Dynamic
Strength: None
WOD: 3 Rounds EACH for time:
-Sprint 25 yard shuttle
-20 Wall Balls 30# / 20# TRY TO GET THESE UNBROKEN!!!!
Rest 4 minutes between each round.
25 yard shuttle = 5yd down & back,
10yd down & back,
15yd down & back,
20yd down & back,
25yd down & back.
Post time for each round.
Strength: None
WOD: 3 Rounds EACH for time:
-Sprint 25 yard shuttle
-20 Wall Balls 30# / 20# TRY TO GET THESE UNBROKEN!!!!
Rest 4 minutes between each round.
25 yard shuttle = 5yd down & back,
10yd down & back,
15yd down & back,
20yd down & back,
25yd down & back.
Post time for each round.
Sunday, July 5, 2015
Monday, 7/6/2015
Warm up: Choice
Strength: Bench Press 1 rep max
WOD: Tabata Intervals 20 seconds on 10 seconds off
-4 Rounds ab mat sit ups with weight 25# / 10#
Rest 1 minute
-4 Rounds bar dips
Rest 1 minute
-4 Rounds Pull ups
Post Bench weight and reps completed.
Have your bench max verified to go on the board.
Strength: Bench Press 1 rep max
WOD: Tabata Intervals 20 seconds on 10 seconds off
-4 Rounds ab mat sit ups with weight 25# / 10#
Rest 1 minute
-4 Rounds bar dips
Rest 1 minute
-4 Rounds Pull ups
Post Bench weight and reps completed.
Have your bench max verified to go on the board.
Thursday, July 2, 2015
Kettlebell Class
Friday 7/3/2015
9:00am
Justin and Liz will be doing a short kettlebell class. I encourage as many people as possible to get in to this class and learn some new movements with the kettles!
We will start incorporating a lot of these movements into future wods!!
Also a great chance to improve on current form!
Thank you Justin and Liz!!!!!!!!!!
9:00am
Justin and Liz will be doing a short kettlebell class. I encourage as many people as possible to get in to this class and learn some new movements with the kettles!
We will start incorporating a lot of these movements into future wods!!
Also a great chance to improve on current form!
Thank you Justin and Liz!!!!!!!!!!
Friday, 7/3/2015
Warm up: Choice
Strength: None
WOD: "FILTHY 50's"
For time:
-50 Box Jumps 24"/20"
-50 Jumping Pull ups
-50 Kettle Swings 35# / 26#
-50 Walking Lunge Steps
-50 Knees To Elbows
-50 Push Press 45# / 25#
-50 Back Extensions
-50 Wall Balls 20# / 14#
-50 Burpees
-50 Double Unders
Post time!
Remember, this is a benchmark wod. So if you want your time to be considered for the wall, then you must have your workout observed by an approved trainer! Form Matters!!!!!!!!
Strength: None
WOD: "FILTHY 50's"
For time:
-50 Box Jumps 24"/20"
-50 Jumping Pull ups
-50 Kettle Swings 35# / 26#
-50 Walking Lunge Steps
-50 Knees To Elbows
-50 Push Press 45# / 25#
-50 Back Extensions
-50 Wall Balls 20# / 14#
-50 Burpees
-50 Double Unders
Post time!
Remember, this is a benchmark wod. So if you want your time to be considered for the wall, then you must have your workout observed by an approved trainer! Form Matters!!!!!!!!
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