Warm up: Standard Warm up 3 rounds
Strength: Squat Clean 4 sets 10 reps
WOD: For Time: 21-18-15-12-9-6-3
-Ball Slams
-GHD Sit ups
-Box Jumps 24"/18"
Post Clean weight and time.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, February 28, 2011
Sunday, February 27, 2011
Monday, 2/28/2011
Warm up: Choice for 10 minutes
Strength: Bench 3 sets 20 reps (Same as 2/21)
WOD: 5 Rounds, each for time:
-Max rep double unders
-5 Chest to Bar Pull ups
-10 Clapping Push ups
-15 Ab mat sit up with ball throw (throw ball to partner on way up and catch going back down)
Rest 2 minutes between rounds
Post # of double unders, and time for each round
Strength: Bench 3 sets 20 reps (Same as 2/21)
WOD: 5 Rounds, each for time:
-Max rep double unders
-5 Chest to Bar Pull ups
-10 Clapping Push ups
-15 Ab mat sit up with ball throw (throw ball to partner on way up and catch going back down)
Rest 2 minutes between rounds
Post # of double unders, and time for each round
Saturday, February 26, 2011
Saturday, 2/26/2011
Warm up: Choice
Strength: Rest
WOD: 2 rounds for reps of:
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Ball Slams
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Pull Ups
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Ab Mat Sit Ups
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Push Ups
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Kettle Swings 55#/35#
-2 Minute Jump Rope Singles
-1 Minute Max Reps Push Press 75#/55#
-2 Minute Jump Rope Singles
Rest 2 Minutes Between Rounds
Do Not Rest during Jump Ropes, needs to be 2 minutes continuous work
Keep count on reps for each exercise
Score is total reps for entire exercise.
Post total score.
Strength: Rest
WOD: 2 rounds for reps of:
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Ball Slams
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Pull Ups
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Ab Mat Sit Ups
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Push Ups
-2 Minutes Jump Rope Singles
-1 Minute Max Reps Kettle Swings 55#/35#
-2 Minute Jump Rope Singles
-1 Minute Max Reps Push Press 75#/55#
-2 Minute Jump Rope Singles
Rest 2 Minutes Between Rounds
Do Not Rest during Jump Ropes, needs to be 2 minutes continuous work
Keep count on reps for each exercise
Score is total reps for entire exercise.
Post total score.
Thursday, February 24, 2011
Friday, 2/25/2011
Warm up: Row 1000m
Strength: Squat 3 sets 20 reps
WOD: For Time
-10 Stair Climbs up and down
-50 Wall Balls
-50 Ab Mat Sit Ups
-50 Walking Lunge Steps
-50 Double Unders
-50 Box Jumps 18"/12"
-50 Air Squats
-10 Stair Climbs up and down
Post Squat weight and time.
Strength: Squat 3 sets 20 reps
WOD: For Time
-10 Stair Climbs up and down
-50 Wall Balls
-50 Ab Mat Sit Ups
-50 Walking Lunge Steps
-50 Double Unders
-50 Box Jumps 18"/12"
-50 Air Squats
-10 Stair Climbs up and down
Post Squat weight and time.
Tuesday, February 22, 2011
Wednesday, 2/23/2011
Warm up: Run 1600m
Strength: Dead Lift 3 sets 20 reps
WOD: 10 rounds for time of:
-10 Plyo ball push ups
-10 Supine Ring Pull Ups
-10 Sumo dead lift high pulls 75#/55#
Post dead lift and time.
Strength: Dead Lift 3 sets 20 reps
WOD: 10 rounds for time of:
-10 Plyo ball push ups
-10 Supine Ring Pull Ups
-10 Sumo dead lift high pulls 75#/55#
Post dead lift and time.
Monday, February 21, 2011
Tuesday, 2/22/2011
Warm up: Standard warm up 3 rounds
Strength: Power Clean 4 sets 10 reps
WOD: Ladder up, Ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-Ball Slams 40#/30#
-Kettle Swings 70#/55#
-Box Jumps 24"/18"
-Ab Mat Sit ups
-Double Unders
Post weight for power cleans and time!
Strength: Power Clean 4 sets 10 reps
WOD: Ladder up, Ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-Ball Slams 40#/30#
-Kettle Swings 70#/55#
-Box Jumps 24"/18"
-Ab Mat Sit ups
-Double Unders
Post weight for power cleans and time!
Monday, 2/21/2011
Warm Up: Row 1000m
Strength: Bench 3 sets 20 reps
WOD: "KAREN"
150 Wall Balls for time!
Post Bench Weight and wod time.
Strength: Bench 3 sets 20 reps
WOD: "KAREN"
150 Wall Balls for time!
Post Bench Weight and wod time.
Sunday, February 20, 2011
Thursday, February 17, 2011
02/18/11-Friday
Warm up: 1600 meter row
Strength: Dead lift 4X10
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Strength: Dead lift 4X10
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Tuesday, February 15, 2011
02/16/11-Wednesday
"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
02/15/11-Tuesday
5 rounds for time (unbroken) of:
15 40#/30# ball slams
15 GHD sit-ups
15 GHD back extensions
Rest two minutes between sets-this is all out effort per set!
Post total time.
15 40#/30# ball slams
15 GHD sit-ups
15 GHD back extensions
Rest two minutes between sets-this is all out effort per set!
Post total time.
Sunday, February 13, 2011
Monday, 2/14/2011
Warm Up: Jump Rope Work 10 minutes
Strength: Press 4 sets 10 reps
WOD: ROW SPRINTS 10 Rounds
Row for 1 minute all out
Rest for 2 minutes
Goal should be same distance every time.
Post weight for press, and lowest distance achieved on row.
Strength: Press 4 sets 10 reps
WOD: ROW SPRINTS 10 Rounds
Row for 1 minute all out
Rest for 2 minutes
Goal should be same distance every time.
Post weight for press, and lowest distance achieved on row.
Friday, February 11, 2011
Saturday, 2/12/2011
Workout TBA! See Jason in the morning and he will let you know what you are doing. GOOD LUCK!
Thursday, February 10, 2011
Friday, 2/11/2011
Warm up: Run or Row 1600m
Strength: Deadlift 3 sets 20 reps
WOD: 4 rounds, each for time of:
-25 Wall Balls 20#/15#
-25 Box Jumps 24"/18"
-25 Ab Mat Sit Ups
-5 Stair Climbs Up and Down
Rest 1 Minute between each round
Post Weight for Dead lift and Total time for WOD!
Strength: Deadlift 3 sets 20 reps
WOD: 4 rounds, each for time of:
-25 Wall Balls 20#/15#
-25 Box Jumps 24"/18"
-25 Ab Mat Sit Ups
-5 Stair Climbs Up and Down
Rest 1 Minute between each round
Post Weight for Dead lift and Total time for WOD!
Wednesday, February 9, 2011
Tuesday, February 8, 2011
Wednesday, 2/09/2011
Warm up: 10 minutes Jump Rope Work (mix it up, double unders, alternating etc)
Strength: Squats 4 sets of 10 reps
WOD: AMRAP 20 minutes Men 95# Women 65#
-5 Thrusters
-7 Hang Power Cleans
-10 Sumo Dead lift High Pulls
Post weight for squat, and number of rounds completed.
Strength: Squats 4 sets of 10 reps
WOD: AMRAP 20 minutes Men 95# Women 65#
-5 Thrusters
-7 Hang Power Cleans
-10 Sumo Dead lift High Pulls
Post weight for squat, and number of rounds completed.
Monday, February 7, 2011
Tuesday, 2/08/2011
Warm up: Row 2K
Strength: Bench 4 sets 10 reps
WOD: FOR TIME
50-35-20-5
-55#/35# Kettle Swings
-GHD Sit ups
-Push Ups
Run 400m
So after you complete 50 push ups, run 400m, then after 35 push ups, run 400m etc etc.
Post weight for Bench and Time
Strength: Bench 4 sets 10 reps
WOD: FOR TIME
50-35-20-5
-55#/35# Kettle Swings
-GHD Sit ups
-Push Ups
Run 400m
So after you complete 50 push ups, run 400m, then after 35 push ups, run 400m etc etc.
Post weight for Bench and Time
Sunday, February 6, 2011
Monday, 2/07/2011
OK, so bear with me on this one! Little Drunk right now!
Warm up: Dynamic
Strength: Uhhhhh NO!
WOD: Run, Row or Father Nelson a 5K!
Post time! Hope you had fun for the super bowl!
Warm up: Dynamic
Strength: Uhhhhh NO!
WOD: Run, Row or Father Nelson a 5K!
Post time! Hope you had fun for the super bowl!
Saturday, February 5, 2011
Friday, February 4, 2011
Saturday, 2/05/2011
Warm up: Dynamic
Strength: Rest
Wod: "BARBARA" Five rounds each for time of:
-20 Pull ups
-30 Push ups
-40 GHD Sit ups
-50 Air Squats
Rest 3 Minutes between each round.
Post times for each individual round.
Strength: Rest
Wod: "BARBARA" Five rounds each for time of:
-20 Pull ups
-30 Push ups
-40 GHD Sit ups
-50 Air Squats
Rest 3 Minutes between each round.
Post times for each individual round.
Thursday, February 3, 2011
Friday, 2/03/2011
Warm Up: Run 1600m
Strength: Tabata Bench, 8 intervals, rest 4 minutes then 8 intervals
WOD: For Time:
Men: Thrusters = 115# 24" Box Jumps
Women: Thrusters = 75# 18" Box Jumps
1 Thruster
20 Box Jumps
2 Thrusters
18 Box Jumps
3 Thrusters
16 Box Jumps
4 Thrusters
14 Box Jumps
5 Thrusters
12 Box Jumps
6 Thrusters
10 Box Jumps
7 Thrusters
8 Box Jumps
8 Thrusters
6 Box Jumps
9 Thrusters
4 Box Jumps
10 Thrusters
2 Box Jumps
Post weight for Bench and Time
Strength: Tabata Bench, 8 intervals, rest 4 minutes then 8 intervals
WOD: For Time:
Men: Thrusters = 115# 24" Box Jumps
Women: Thrusters = 75# 18" Box Jumps
1 Thruster
20 Box Jumps
2 Thrusters
18 Box Jumps
3 Thrusters
16 Box Jumps
4 Thrusters
14 Box Jumps
5 Thrusters
12 Box Jumps
6 Thrusters
10 Box Jumps
7 Thrusters
8 Box Jumps
8 Thrusters
6 Box Jumps
9 Thrusters
4 Box Jumps
10 Thrusters
2 Box Jumps
Post weight for Bench and Time
Wednesday, February 2, 2011
Tuesday, February 1, 2011
Wednesday, 2/02/2011
Warm up: Row 2K
Strength: Front Squat 4 sets of 10 reps
WOD: For Time, complete unbroken: 21-18-15-12-9-6-3 of:
-Kettle Swings 70#/55#
-GHD Sit Ups
-Double Unders
Post weight for front squat and time.
Strength: Front Squat 4 sets of 10 reps
WOD: For Time, complete unbroken: 21-18-15-12-9-6-3 of:
-Kettle Swings 70#/55#
-GHD Sit Ups
-Double Unders
Post weight for front squat and time.
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