Run 10 K
Post time to comments.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Tuesday, June 30, 2009
Monday, June 29, 2009
7/2/09-Thursday
Start early on this one!!!!!
"Eva"
Five rounds for time of:
Run 800 meters
2 pood (70#) Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
7/1/09-Wednesday
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Lots of PR's broken this morning. Sarah killed all three lifts.
We caught a glimpse of the elusive David Flemming Jones this morning. OIT Basketball looked good doing "Michael." One of them was overheard saying, "This one looks easy." I didn't see them finish, but one was seriously thinking about a conversation with Pukie (bent over the rocks) as I drove by. He said "easy," funny.
Post total to comments.
Saturday, June 27, 2009
6/29/09-Monday
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion and loads to comments.
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion and loads to comments.
6/28/09-Sunday
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
6/27/09-Saturday
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Tuesday, June 23, 2009
6/24/09-Wednesday
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Post time to comments.
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Post time to comments.
6/23/09-Tuesday
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Saturday, June 20, 2009
Friday, June 19, 2009
6/21/09-Sunday
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
Post number of rounds completed to comments.
6/20/09-Saturday
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20/12 pound medicine ball launched to a target ten feet above the ground.
Post time to comments.
Wednesday, June 17, 2009
Sunday, June 14, 2009
6/16/09-Tuesday
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups (28 pull ups and 28 bar dips)
135 pound Hang power cleans, 10 reps
Post time to comments.
3 rounds for time of:
50 Squats
7 Muscle-ups (28 pull ups and 28 bar dips)
135 pound Hang power cleans, 10 reps
Post time to comments.
6/15/09-Monday
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups18
Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups18
Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
6/13/09-Saturday
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
Tuesday, June 9, 2009
6/11/09-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-ups10
One legged squats,
alternating15 Pull-ups
Post your choice of girls and rounds completed to comments.
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-ups10
One legged squats,
alternating15 Pull-ups
Post your choice of girls and rounds completed to comments.
Sunday, June 7, 2009
6/9/09-Tuesday
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Post time to comments.
75 pound Thrusters, 21 reps
21 Double-unders
Post time to comments.
6/8/09-Monday
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Wednesday, June 3, 2009
6/5/09-Friday
For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Post time to comments.
Tuesday, June 2, 2009
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