105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Wednesday, December 28, 2011
Monday, December 26, 2011
Tuesday, 12/27/2011
Warm up: Run if you can stand the cold or row
Strength: Squats 4 sets 10 reps
WOD: 10 rounds for time
-15 hang power cleans 95#/65#
-15 push press 95#/65#
-15 double unders
Post squat weight and time for WOD.
Strength: Squats 4 sets 10 reps
WOD: 10 rounds for time
-15 hang power cleans 95#/65#
-15 push press 95#/65#
-15 double unders
Post squat weight and time for WOD.
Sunday, December 25, 2011
Thursday, December 22, 2011
Weekend
People will be in the gym Saturday morning if you want to get a workout in. Jake and Pete will be gone, but Jason will be there.
See you all Monday to work off that Christmas Dinner!
See you all Monday to work off that Christmas Dinner!
Friday, 12/23/2011
Warm Up: Plyo Cycle 8 minutes at a warm up pace of
-5 Split squat jumps each leg
-5 Push Ups
-5 Ab mat sit ups
-5 Box Jumps 24"/20"
Strength: Squats Body Weight
50 reps for time
These are heavy reps so do not trade time for form. Keep strict form and rack it when you have to
Post weight and time for squats
ENJOY and Merry Christmas!!!!
-5 Split squat jumps each leg
-5 Push Ups
-5 Ab mat sit ups
-5 Box Jumps 24"/20"
Strength: Squats Body Weight
50 reps for time
These are heavy reps so do not trade time for form. Keep strict form and rack it when you have to
Post weight and time for squats
ENJOY and Merry Christmas!!!!
Tuesday, December 20, 2011
Wednesday, 12/21/2011
Warm up: Plyometric cycle, seven minutes of the following:
-5 split squat jumps each leg
-5 push ups
-5 ab mat sit ups
-5 box jumps 24"/12"
Perform rounds in a deliberate pace. This is not an amrap it is for warm up.
Strength: Part of Wod
WOD: "Lynn" Five rounds for reps not for time
-Body weight Bench max reps
-Pull ups max reps
Rest 3-4 minutes between each exercise
Post reps.
-5 split squat jumps each leg
-5 push ups
-5 ab mat sit ups
-5 box jumps 24"/12"
Perform rounds in a deliberate pace. This is not an amrap it is for warm up.
Strength: Part of Wod
WOD: "Lynn" Five rounds for reps not for time
-Body weight Bench max reps
-Pull ups max reps
Rest 3-4 minutes between each exercise
Post reps.
Monday, December 19, 2011
Tuesday, 12/20/2011
Warm up: Row or Run
Strength: Tabata Deadlift 135#/95# 20 seconds on 10 seconds off
-8 rounds then rest 4 minutes then 8 rounds for a total of 16 rounds
WOD: AMRAP 15 minutes
-5 thrusters 95#/75#
-7 box jumps 24"/18"
-7 air squats
-5 ab mat sit ups
Post dead lift reps and rounds completed
Strength: Tabata Deadlift 135#/95# 20 seconds on 10 seconds off
-8 rounds then rest 4 minutes then 8 rounds for a total of 16 rounds
WOD: AMRAP 15 minutes
-5 thrusters 95#/75#
-7 box jumps 24"/18"
-7 air squats
-5 ab mat sit ups
Post dead lift reps and rounds completed
Sunday, December 18, 2011
Monday, 12/19/2011
Warm up: row or run
Strength: On the :45 seconds for 12 rounds complete 3 heavy reps of power cleans
Weight should be heavy, use just under what you think your 5 rep max would be
Total time will be 9 minutes
WOD: FOR TIME:
-20 pull ups
-20 ghd sit ups
-20 ring dips
-20 ghd sit ups
-20 hand stand push ups
-20 ghd sit ups
-20 clapping push ups
-20 ghd sit ups
-20 ball slams
-20 ghd sit ups
You must run up the stairs for each set of ghd sit ups and then come back down for the next exercise.
Post power clean weight and time. As well as any meaningful thoughts!
Strength: On the :45 seconds for 12 rounds complete 3 heavy reps of power cleans
Weight should be heavy, use just under what you think your 5 rep max would be
Total time will be 9 minutes
WOD: FOR TIME:
-20 pull ups
-20 ghd sit ups
-20 ring dips
-20 ghd sit ups
-20 hand stand push ups
-20 ghd sit ups
-20 clapping push ups
-20 ghd sit ups
-20 ball slams
-20 ghd sit ups
You must run up the stairs for each set of ghd sit ups and then come back down for the next exercise.
Post power clean weight and time. As well as any meaningful thoughts!
Thursday, December 15, 2011
Friday, 12/16/2011
Warm up: Dynamic inside
Strength: deadlift clean grip work to a tough one rep not one rep Max. Only rest once warm is the time it takes to load the bar.
WOD: 7 rounds for time of:
-225#/155# dead lift 7 reps
-35 double unders
no dropping the weight. Set it down
Post weight for strength and time
Strength: deadlift clean grip work to a tough one rep not one rep Max. Only rest once warm is the time it takes to load the bar.
WOD: 7 rounds for time of:
-225#/155# dead lift 7 reps
-35 double unders
no dropping the weight. Set it down
Post weight for strength and time
Tuesday, December 13, 2011
Wednesday, 12/14/2011
Warm Up: Choice
Strength: 135#/95#
-Dead Lift
-Hang Power Clean
-Front Squat
-Push Press
One time through without releasing the bar = 1 round, 5 rounds = 1 set
Complete 5 sets. Rest 3 minutes between sets.
If bar is released or dropped during sets, complete a 10 burpee penalty immediately following set.
WOD: Endurance
Run or Row
If you rowed on Tuesday then RUN today.... If you Ran on Tuesday, then Row today.
Post # of penalties and weight used for strength and general comments on wod.
Strength: 135#/95#
-Dead Lift
-Hang Power Clean
-Front Squat
-Push Press
One time through without releasing the bar = 1 round, 5 rounds = 1 set
Complete 5 sets. Rest 3 minutes between sets.
If bar is released or dropped during sets, complete a 10 burpee penalty immediately following set.
WOD: Endurance
Run or Row
If you rowed on Tuesday then RUN today.... If you Ran on Tuesday, then Row today.
Post # of penalties and weight used for strength and general comments on wod.
Monday, December 12, 2011
Tuesday, 12/13/2011
Warm Up: Run 1 mile, bike 10 minutes or row 1600m
Strength: 7 unbroken rounds of:
3 Weighted Pull-ups, 45/20 pounds
5 Strict Pull ups
7 Kipping Pull ups
An unbroken set requires the athlete to move through all three movements without coming off the bar. One option is to use a DB for weighted pull ups then drop it and continue with strict pull ups and on to kipping pull ups.
If you come off the bar, perform a 5 burpee penalty before starting the next round.
Post weight for pull ups and # of penalties.
WOD: Endurance wod! Tuesday and Wednesday will both be endurance work outs. Pick one of the choices below for Tuesday, and then do the other on Wednesday. So if you Run on Tuesday, then Row on Wednesday.
Run: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
OR
Row: 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30
Strength: 7 unbroken rounds of:
3 Weighted Pull-ups, 45/20 pounds
5 Strict Pull ups
7 Kipping Pull ups
An unbroken set requires the athlete to move through all three movements without coming off the bar. One option is to use a DB for weighted pull ups then drop it and continue with strict pull ups and on to kipping pull ups.
If you come off the bar, perform a 5 burpee penalty before starting the next round.
Post weight for pull ups and # of penalties.
WOD: Endurance wod! Tuesday and Wednesday will both be endurance work outs. Pick one of the choices below for Tuesday, and then do the other on Wednesday. So if you Run on Tuesday, then Row on Wednesday.
Run: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
OR
Row: 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30
Sunday, December 11, 2011
A HUGE THANK YOU!
Would like to give a big THANK YOU to all those that came on Saturday and helped clean the gym. It was a great time with all of the kids and the gym looks amazing! Thank you to Scott & Julie, Shayne & Dawn, Jaime, Ray, Anne, and all the kids that pitched in! Simply could not have gotten much done without you all! Its things like this that make OUR gym so great! Thanks again!
Monday, 12/12/11
Warm up: Run, ride, or row upstairs for 10 minutes
Strength: Bench 4 sets 10 reps
WOD: 3 rounds for time of:
-Row 400 meters
-12 power cleans 135#/95#
-15 burpees
Post Bench weight and time.
Strength: Bench 4 sets 10 reps
WOD: 3 rounds for time of:
-Row 400 meters
-12 power cleans 135#/95#
-15 burpees
Post Bench weight and time.
Thursday, December 8, 2011
Friday, 12/9/2011
Warm Up: Dynamic Inside
Strength: Body Weight Squats
As Many Sets of 5 as possible - 12 minutes
WOD: Four Rounds, 3 minutes per round
-25 Burpees
-Then -Amrap Power Clean 135#
Start the clock, when you finish the burpees get as many power cleans as possible in the remaining time.
Rest 2 minutes between each round
Post squat rounds and power cleans for each round.
Strength: Body Weight Squats
As Many Sets of 5 as possible - 12 minutes
WOD: Four Rounds, 3 minutes per round
-25 Burpees
-Then -Amrap Power Clean 135#
Start the clock, when you finish the burpees get as many power cleans as possible in the remaining time.
Rest 2 minutes between each round
Post squat rounds and power cleans for each round.
Wednesday, December 7, 2011
Tuesday, December 6, 2011
Wednesday, 12/7/2011
Warm Up: dynamic inside and double unders
Strength: Power Clean 4 sets 7 reps
WOD: For Time Complete:
-Row 500m
-500 singe jump ropes
-50 ghd sit ups
-50 box jumps 24"/18"
-500 single jump ropes
-Row 500m
Post power clean weight and time.
Strength: Power Clean 4 sets 7 reps
WOD: For Time Complete:
-Row 500m
-500 singe jump ropes
-50 ghd sit ups
-50 box jumps 24"/18"
-500 single jump ropes
-Row 500m
Post power clean weight and time.
Monday, December 5, 2011
Tuesday, 12/6/2012
Warm up: Choice
Strength: Part of WOD
WOD: Complete in as few of rounds or in the shortest time:
Max reps in one minute of Back Squats 135#/65#.
At the end of the minute do:
-5 Ring Pull Ups
-10 True Push ups
When done with push ups, immediately start another minute of squats followed by ring pull ups and push ups. Continue this sequence until you reach 100 back squats.
Post weight of squats and # of rounds and time to complete.
Strength: Part of WOD
WOD: Complete in as few of rounds or in the shortest time:
Max reps in one minute of Back Squats 135#/65#.
At the end of the minute do:
-5 Ring Pull Ups
-10 True Push ups
When done with push ups, immediately start another minute of squats followed by ring pull ups and push ups. Continue this sequence until you reach 100 back squats.
Post weight of squats and # of rounds and time to complete.
Sunday, December 4, 2011
Monday, 12/5/2011
Warm up: Choice
Strength: Tabata Bench 20 seconds on 10 seconds off
8 rounds, rest 5 minutes then 8 rounds again
WOD: For time complete the following:
5-10-15-20-15-10-5
-Knees to Elbows
-Kettle Swings 55#/35#
-Ab Mat Sit Ups
-Ball Slams
Post Bench reps and time!
Strength: Tabata Bench 20 seconds on 10 seconds off
8 rounds, rest 5 minutes then 8 rounds again
WOD: For time complete the following:
5-10-15-20-15-10-5
-Knees to Elbows
-Kettle Swings 55#/35#
-Ab Mat Sit Ups
-Ball Slams
Post Bench reps and time!
Thursday, December 1, 2011
Friday, 12/02/2011
Warm up: Choice
Strength: squat 4 sets 10 reps
WOD: 30 seconds on 1 minute off
5 rounds for each exercise
Rest 3 minutes between each exercise
-30#/20# wall balls
-ghd sit ups
-back extensions
Post reps for each
Strength: squat 4 sets 10 reps
WOD: 30 seconds on 1 minute off
5 rounds for each exercise
Rest 3 minutes between each exercise
-30#/20# wall balls
-ghd sit ups
-back extensions
Post reps for each
Sunday, November 20, 2011
Monday, 11/21/2011
WARM UP: Row 2k
Strength: Bench 3 sets 20 reps
WOD: For time: Compare to 3-08-11
Ladder up ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-pull ups
-ball slams
-push ups
Post bench weight and time
Strength: Bench 3 sets 20 reps
WOD: For time: Compare to 3-08-11
Ladder up ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-pull ups
-ball slams
-push ups
Post bench weight and time
Thursday, November 17, 2011
Friday, 11/18/2011
Warm Up: Run
Strength: None
WOD: For Time
-500m row
-50 air squats
-50 double-unders
-50 walking lunges
-400m row
-40 ab mat sit-ups
-40 double-unders
-40 ball slams
-300m row
-30 chest-to-bar pull-ups
-30 double-unders
-30 GHD sit-ups
-200m row
-20 Wall-balls
-20 double-unders
-20 power cleans 135/95
-100m row
-10 handstand push-ups
-10 double-unders
-10 thrusters 95/65
Post Time!
Strength: None
WOD: For Time
-500m row
-50 air squats
-50 double-unders
-50 walking lunges
-400m row
-40 ab mat sit-ups
-40 double-unders
-40 ball slams
-300m row
-30 chest-to-bar pull-ups
-30 double-unders
-30 GHD sit-ups
-200m row
-20 Wall-balls
-20 double-unders
-20 power cleans 135/95
-100m row
-10 handstand push-ups
-10 double-unders
-10 thrusters 95/65
Post Time!
Tuesday, November 15, 2011
Wednesday, 11/16/2011
Warm up: Choice
Strength: rest
WOD: For time
21-15-9
-Thrusters 95#/65#
-GHD sit ups
200 double unders
21-15-9
-wall balls 20#/15#
-knees to elbows
Post time.
Strength: rest
WOD: For time
21-15-9
-Thrusters 95#/65#
-GHD sit ups
200 double unders
21-15-9
-wall balls 20#/15#
-knees to elbows
Post time.
Monday, November 14, 2011
Tuesday, 11/15/2011
Warm up: Run Washburn or row 2k
Strength: bench 3 sets 20 reps
WOD: 21-18-15-12-9-6-3 UNBROKEN
Kettle swings 70#/55#
Ghd sit ups
Double unders
if you break you must start over at 0 for that exercise
Post bench stats and time.
Strength: bench 3 sets 20 reps
WOD: 21-18-15-12-9-6-3 UNBROKEN
Kettle swings 70#/55#
Ghd sit ups
Double unders
if you break you must start over at 0 for that exercise
Post bench stats and time.
Sunday, November 13, 2011
Monday, 11/14/2011
Warm up: Dynamic
Strength: squat 3 sets 20 reps
WOD: 4 rounds
Run 800m
rest as needed between efforts
Strength: squat 3 sets 20 reps
WOD: 4 rounds
Run 800m
rest as needed between efforts
Thursday, November 10, 2011
Friday, 11/11/11
Warm up: choice
Strength: squat 225#/135#
Do 4 reps on the minute until failure or 10 minutes
WOD: 11 rounds for time
-11 kettle swings 55#/35#
-11 knees to elbows
-11 double unders
Post squat info and time
Strength: squat 225#/135#
Do 4 reps on the minute until failure or 10 minutes
WOD: 11 rounds for time
-11 kettle swings 55#/35#
-11 knees to elbows
-11 double unders
Post squat info and time
Wednesday, November 9, 2011
Tuesday, November 8, 2011
Wednesday, 11/9/2011
Warm up: standard cf warm up
Strength: push press 4 sets 10 reps
WOD: 3 rounds for time
-run 800m
-25 thrusters 75#/45#
Post time
Strength: push press 4 sets 10 reps
WOD: 3 rounds for time
-run 800m
-25 thrusters 75#/45#
Post time
Monday, November 7, 2011
Tuesday, 11/8/2011
Warm up: Row 2k
Strength: in WOD
WOD: amrap 2 minutes
-5 back squat 225#/135#
-5 burpees
2 minutes active rest
Amrap 4 minutes
-5 dead lift 225#/135#
-10 ball slams 40#/30#
2 minutes active rest
Amrap 2 minutes
-10 double unders
-10 air squats
2 minutes active rest
Amrap 6 minutes
-5 back squat 225#/135#
-5 burpees
-10 double unders
-10 ball slams 40#/30#
Post rounds for each part
Strength: in WOD
WOD: amrap 2 minutes
-5 back squat 225#/135#
-5 burpees
2 minutes active rest
Amrap 4 minutes
-5 dead lift 225#/135#
-10 ball slams 40#/30#
2 minutes active rest
Amrap 2 minutes
-10 double unders
-10 air squats
2 minutes active rest
Amrap 6 minutes
-5 back squat 225#/135#
-5 burpees
-10 double unders
-10 ball slams 40#/30#
Post rounds for each part
Sunday, November 6, 2011
Thursday, November 3, 2011
Friday, 11/4/2011
Warm up: whatever its freezing!
Strength: shoulder press 4 sets 7 reps
WOD: 10 minute time limit
Complete as much as possible of
-100 double unders
-20 wall balls 30#/20#
-20 burpees
-20 ab mat sit ups
-20 kettle swings 70#/55#
-20 chest clapping push ups
Post time to completion or total progress at 10 minutes
Strength: shoulder press 4 sets 7 reps
WOD: 10 minute time limit
Complete as much as possible of
-100 double unders
-20 wall balls 30#/20#
-20 burpees
-20 ab mat sit ups
-20 kettle swings 70#/55#
-20 chest clapping push ups
Post time to completion or total progress at 10 minutes
Wednesday, November 2, 2011
Tuesday, November 1, 2011
Monday, October 31, 2011
Tuesday, 11/1/11
Warm up: Choice
Strength: power clean heavy touch & go 4 sets 7 reps
WOD: 4 rounds each for reps. Rest 3 minutes between rounds
-30 seconds double unders
-30 seconds true push ups
-30 seconds kettle swings 55#/35#
-30 seconds pull ups
Post power clean weight and reps for each round.
Strength: power clean heavy touch & go 4 sets 7 reps
WOD: 4 rounds each for reps. Rest 3 minutes between rounds
-30 seconds double unders
-30 seconds true push ups
-30 seconds kettle swings 55#/35#
-30 seconds pull ups
Post power clean weight and reps for each round.
Sunday, October 30, 2011
Monday, 10/31/2011
Warm up: choice
Strength: none
WOD: 2 rounds for time
-50 walking lunge steps with 95#/65# held in front rack position
-30 ring dips
-30 ghd sit ups
Post time.
Happy Holloween!!!!
Strength: none
WOD: 2 rounds for time
-50 walking lunge steps with 95#/65# held in front rack position
-30 ring dips
-30 ghd sit ups
Post time.
Happy Holloween!!!!
Thursday, October 27, 2011
Friday, 10/28/2011
Warm up: Choice
Strength: none
WOD: AMRAP 20 minutes
-10 double unders
-5 pullups
-5 true pushups
-5 ab mat sit ups
Post rounds completed
Strength: none
WOD: AMRAP 20 minutes
-10 double unders
-5 pullups
-5 true pushups
-5 ab mat sit ups
Post rounds completed
Tuesday, October 25, 2011
Wednesday, 10/26/2011
Warm up: dynamic
strength: none
WOD: for time
-20 ghd sit ups
-50 back extensions
-100 double unders
-20 ghd sit-ups
-35 back extensions
-100 double unders
-20 ghd sit-ups
-20 back extensions
-100 double unders
Post time
strength: none
WOD: for time
-20 ghd sit ups
-50 back extensions
-100 double unders
-20 ghd sit-ups
-35 back extensions
-100 double unders
-20 ghd sit-ups
-20 back extensions
-100 double unders
Post time
Monday, October 24, 2011
Tuesday, 10/25/2011
Warm up: Run Washburn loop
Strength: none
WOD: 3 Rounds each for time
-10 touch and go squat cleans unbroken 155#/105#
-15 CTB chin ups (chest to bar)
-10 burpees
-15 KBS - 70#/55#
-Run 300 m
(walk rest 10 min b/t sets)
Post time for each round
Strength: none
WOD: 3 Rounds each for time
-10 touch and go squat cleans unbroken 155#/105#
-15 CTB chin ups (chest to bar)
-10 burpees
-15 KBS - 70#/55#
-Run 300 m
(walk rest 10 min b/t sets)
Post time for each round
Sunday, October 23, 2011
Monday, 10/24/2011
Warm Up: Dynamic
2 PART WORKOUT
PART 1: for time @ 100%:
12 Power Clean - 155#/100#
30 wall balls
9 Power Clean - 155#/100#
30 wall balls
6 Power Clean - 155#/100#
Rest as needed
PART 2: ROW 1K
Post time for both parts
2 PART WORKOUT
PART 1: for time @ 100%:
12 Power Clean - 155#/100#
30 wall balls
9 Power Clean - 155#/100#
30 wall balls
6 Power Clean - 155#/100#
Rest as needed
PART 2: ROW 1K
Post time for both parts
Thursday, October 20, 2011
Friday, 10/21/2011
Warm up: run washburn
Strength: rest
WOD: AMRAP 15 minutes
-3 power cleans 155#/105#
-6 front squats 155#/105#
-9 chest to bar chin ups
Post rounds completed.
Strength: rest
WOD: AMRAP 15 minutes
-3 power cleans 155#/105#
-6 front squats 155#/105#
-9 chest to bar chin ups
Post rounds completed.
Wednesday, October 19, 2011
Tuesday, October 18, 2011
Wednesday, 10/19/2011
Warm up: Choice
Strength: clean and jerk 3 sets 1 rep Max weight
WOD: 3 PARTS
A: 5 rounds
ROW
20 seconds Max distance
2:40 rest
B: 5 rounds
5 burpees with Max height jump
Rest 30 seconds between rounds
C: 5 rounds
20 seconds Max reps double unders
Rest 40 seconds
Rest as needed between parts
Post scores for strength and all three parts
Strength: clean and jerk 3 sets 1 rep Max weight
WOD: 3 PARTS
A: 5 rounds
ROW
20 seconds Max distance
2:40 rest
B: 5 rounds
5 burpees with Max height jump
Rest 30 seconds between rounds
C: 5 rounds
20 seconds Max reps double unders
Rest 40 seconds
Rest as needed between parts
Post scores for strength and all three parts
Monday, October 17, 2011
Tuesday, 10/18/2011
Warm up: Dynamic
Strength: none
WOD: 7 minutes
-150 double unders
Then with remaining time
Amrap
-7 wall balls 20#/15# starting and finishing in full squat
-5 burpees with 12" jump
Rest as needed then run 2 miles
Post rounds completed and run time
Strength: none
WOD: 7 minutes
-150 double unders
Then with remaining time
Amrap
-7 wall balls 20#/15# starting and finishing in full squat
-5 burpees with 12" jump
Rest as needed then run 2 miles
Post rounds completed and run time
Sunday, October 16, 2011
Monday, 10/17/2011
Warm up: Run
Strength: none
WOD: on the minute for 20 minutes
-2 dead lift 225#/155#
-4 pull ups
-6 ring dips
-8 ab mat sit ups
10 du penalty for each round not completed
Post # of penaltys
Strength: none
WOD: on the minute for 20 minutes
-2 dead lift 225#/155#
-4 pull ups
-6 ring dips
-8 ab mat sit ups
10 du penalty for each round not completed
Post # of penaltys
Thursday, October 13, 2011
Friday, 10/14/2011
First, if you missed Thursday, do EVA! Otherwise
Warm up: run washburn loop.
Strength: bench 3 sets 20 reps
WOD: 5 rounds for time of:
-hold breath 0:30-1:00
-15 true push ups
-15 air squats
-15 ab mat sit ups
-15 double unders
Post time with breath times.
Warm up: run washburn loop.
Strength: bench 3 sets 20 reps
WOD: 5 rounds for time of:
-hold breath 0:30-1:00
-15 true push ups
-15 air squats
-15 ab mat sit ups
-15 double unders
Post time with breath times.
Wednesday, October 12, 2011
Thursday, 10/13/2011
Knock knock.....
Who's there?
Oh wow..... have not seen you in a while....
Yep she's here......
Who you might ask?
She will be posted on the board tomorrow.
EAT YOUR WHEATIES.
Who's there?
Oh wow..... have not seen you in a while....
Yep she's here......
Who you might ask?
She will be posted on the board tomorrow.
EAT YOUR WHEATIES.
Tuesday, October 11, 2011
Monday, October 10, 2011
Tuesday, 10/11/2011
Warm up: Run Washburn loop
Strength: in WOD
WOD: 10 rounds not for time
-10 bench press
Rest 45 seconds
-10 strict pull ups
Rest 2 minutes between rounds
Post bench weight
Strength: in WOD
WOD: 10 rounds not for time
-10 bench press
Rest 45 seconds
-10 strict pull ups
Rest 2 minutes between rounds
Post bench weight
Sunday, October 9, 2011
Monday, 10/10/2011
Warm up: dynamic
Strength: in wod
WOD: not for time complete ten rounds
-10 back squats 3 count down explode up
Rest 45 seconds
-10 box jumps 30"/24"
Rest exactly 2 minutes between rounds
Post squat weight
Strength: in wod
WOD: not for time complete ten rounds
-10 back squats 3 count down explode up
Rest 45 seconds
-10 box jumps 30"/24"
Rest exactly 2 minutes between rounds
Post squat weight
This weeks schedule
Monday: on
Tuesday: on
Wednesday: off
Thursday: on
Friday: on
Saturday: on
Sunday: off
Tuesday: on
Wednesday: off
Thursday: on
Friday: on
Saturday: on
Sunday: off
Tuesday, October 4, 2011
Monday, October 3, 2011
Tuesday, 10/4/2011
Warm up: Dynamic
Strength: deadlift 3 sets 20 reps
WOD: complete reps in any order for time
-100 box jumps 24"/18"
-100 ab mat sit ups
-100 walking lunge steps
-100 double unders
-100 wall balls 15#/8#
You can break reps and split up any way you like
Post time
Strength: deadlift 3 sets 20 reps
WOD: complete reps in any order for time
-100 box jumps 24"/18"
-100 ab mat sit ups
-100 walking lunge steps
-100 double unders
-100 wall balls 15#/8#
You can break reps and split up any way you like
Post time
Friday, September 30, 2011
Monday, 10/3/2011
Warm up: Run Washburn
Strength: rest
WOD: 3 parts No rest between parts!
Part 1: on the minute for 5 minutes
-5 power cleans 135#/95#
-5 platform push ups
-5 burpees
Part 2: amrap 5 minutes double unders
Part 3: on the minute for 5 minutes
-5 pull ups
-5 power cleans 135#/95#
-5 burpees
If you fail to get all reps on the minute perform 15 double unders for each penalty at the end of wod.
Post double unders completed in part 2 and # of penalties.
Strength: rest
WOD: 3 parts No rest between parts!
Part 1: on the minute for 5 minutes
-5 power cleans 135#/95#
-5 platform push ups
-5 burpees
Part 2: amrap 5 minutes double unders
Part 3: on the minute for 5 minutes
-5 pull ups
-5 power cleans 135#/95#
-5 burpees
If you fail to get all reps on the minute perform 15 double unders for each penalty at the end of wod.
Post double unders completed in part 2 and # of penalties.
Thursday, September 29, 2011
Wednesday, September 28, 2011
Wednesday, 9/28/2011
Warm up: Choice
Strength: bench 3 sets 7 reps
WOD: 5 rounds
-10 burpees as fast as possible
-20 unbroken pull ups
-run a timed 400
Rest 3 minutes between rounds
Strength: bench 3 sets 7 reps
WOD: 5 rounds
-10 burpees as fast as possible
-20 unbroken pull ups
-run a timed 400
Rest 3 minutes between rounds
Monday, September 26, 2011
Tuesday, 9/27/2011
Warm up: Dynamic
Strength: Weighted back extensions with weight held on back of head
4 sets 12 reps with 2 count down 1 count at top
WOD: 1 round for time
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
ALL REPS MUST BE DONE UNBROKEN, WITH NO DROPS! BAR NEEDS TO BE FULLY LOCKED OUT IN RACK POSITION HIPS LOCKED. NO DROPS MEANS BAR IS SET TO FLOOR NOT DROPPED. IF SET IS BROKEN GO BACK TO 0 AND DO A 20 BURPEE PENALTY BEFORE CONTINUING. MAKE SURE YOU HAVE ENOUGH REST TO DO THE WORK UNBROKEN!
POST TIME!
Strength: Weighted back extensions with weight held on back of head
4 sets 12 reps with 2 count down 1 count at top
WOD: 1 round for time
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
ALL REPS MUST BE DONE UNBROKEN, WITH NO DROPS! BAR NEEDS TO BE FULLY LOCKED OUT IN RACK POSITION HIPS LOCKED. NO DROPS MEANS BAR IS SET TO FLOOR NOT DROPPED. IF SET IS BROKEN GO BACK TO 0 AND DO A 20 BURPEE PENALTY BEFORE CONTINUING. MAKE SURE YOU HAVE ENOUGH REST TO DO THE WORK UNBROKEN!
POST TIME!
Sunday, September 25, 2011
Monday, 9/26/2011
Warm up: Run Washburn loop
Strength: Squat 3 sets 20 reps
WOD: Plyometric circuit 4 rounds for time
-10 medicine ball sit ups off wall with ab mat 15#/8#
-10 15#/8# standing ball extended side to side
-10 plyo push ups
-10 jumping ball slams
-10 split squat jumps hands up 5 each leg
-10 butt kick jumps max effort
-10 lateral box jumps 20"/12"
-10 squat jumps with 3 count hold at bottom
Post squat stats and time
Strength: Squat 3 sets 20 reps
WOD: Plyometric circuit 4 rounds for time
-10 medicine ball sit ups off wall with ab mat 15#/8#
-10 15#/8# standing ball extended side to side
-10 plyo push ups
-10 jumping ball slams
-10 split squat jumps hands up 5 each leg
-10 butt kick jumps max effort
-10 lateral box jumps 20"/12"
-10 squat jumps with 3 count hold at bottom
Post squat stats and time
Thursday, September 22, 2011
Friday, 9/23/2011
Warm up: Choice
Strength: rest
WOD: 10 rounds for time
-10 dumbbell hang squat cleans 40#/25# each hand
-10 chest clapping push ups
on cleans make sure you stand all the way up before lowering the weight.
Hands should touch chest on push ups. Rest if you have to to ensure good explosion
Post time
Strength: rest
WOD: 10 rounds for time
-10 dumbbell hang squat cleans 40#/25# each hand
-10 chest clapping push ups
on cleans make sure you stand all the way up before lowering the weight.
Hands should touch chest on push ups. Rest if you have to to ensure good explosion
Post time
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