105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Friday, April 29, 2011
Thursday, April 28, 2011
Friday, 4/29/2011
Warm up: Dynamic
Strength: Rest
WOD: AMRAP 40 Minutes
-3 L Pull Ups or Strict Pull Ups
-7 Box Push Ups
-12 35#/25# Overhead Walking Lunge
-15 Kettle Swings 35#/25#
Post number of rounds completed.
Strength: Rest
WOD: AMRAP 40 Minutes
-3 L Pull Ups or Strict Pull Ups
-7 Box Push Ups
-12 35#/25# Overhead Walking Lunge
-15 Kettle Swings 35#/25#
Post number of rounds completed.
Wednesday, April 27, 2011
Wednesday, 4/27/2011
Warm up: Dynamic
Strength: Rest
WOD: AMRAP 3 MINUTES * 6 Rounds
Rounds 1-3-5
-3 155#/105# Power Clean
-6 Push Ups
-9 Air Squats
Rounds 2-4-6
-3 155#/105# Power Clean
-6 Push Ups
-9 Ring Dips
Post # Rounds completed.
Strength: Rest
WOD: AMRAP 3 MINUTES * 6 Rounds
Rounds 1-3-5
-3 155#/105# Power Clean
-6 Push Ups
-9 Air Squats
Rounds 2-4-6
-3 155#/105# Power Clean
-6 Push Ups
-9 Ring Dips
Post # Rounds completed.
Monday, April 25, 2011
Tuesday, 4/26/2011
Warm up: Row 2K
Strength: Dead lift 3 sets 20 reps
WOD: For time
21-18-15-12-9-6-3
-Plyo push ups
-knees to elbows
-25# overhead walking lunge
Post weight for dead lift and time.
Strength: Dead lift 3 sets 20 reps
WOD: For time
21-18-15-12-9-6-3
-Plyo push ups
-knees to elbows
-25# overhead walking lunge
Post weight for dead lift and time.
Sunday, April 24, 2011
Monday, 4/25/2011
Warm up: Run 1 mile
Strength: Bench 4 sets 10 reps
WOD: AMRAP 20 MINUTES
-10 pull ups
-20 push ups
-30 double unders
Post bench weight and rounds completed.
Strength: Bench 4 sets 10 reps
WOD: AMRAP 20 MINUTES
-10 pull ups
-20 push ups
-30 double unders
Post bench weight and rounds completed.
Friday, April 22, 2011
Saturday, 4/23/2011
Warm up: Row 1k
Strength: Squat 3 sets 10 reps
WOD: AMRAP 12 minutes
-10 double unders
-10 ball slams
Post squat weight and rounds completed.
Strength: Squat 3 sets 10 reps
WOD: AMRAP 12 minutes
-10 double unders
-10 ball slams
Post squat weight and rounds completed.
Wednesday, April 20, 2011
Thursday, 4/21/2011
Warm up: Run 1.5 miles
Strength: Tempo strict form push ups.
5 sets 10 reps
Tempo is -3 count down
-1 count hold
-explode up
Weight should not come off hands.
WOD: TWO ROUNDS FOR TIME
-25 squat box jumps. 12" to 24"/18"
-25 ball slams
-25 ghd sit ups
-25 wall balls
-25 kettle swings 55#/35#
Strength: Tempo strict form push ups.
5 sets 10 reps
Tempo is -3 count down
-1 count hold
-explode up
Weight should not come off hands.
WOD: TWO ROUNDS FOR TIME
-25 squat box jumps. 12" to 24"/18"
-25 ball slams
-25 ghd sit ups
-25 wall balls
-25 kettle swings 55#/35#
Monday, April 18, 2011
Tuesday, 4/19/2011
Warm up: Dynamic
Strength: Rest
WOD: Hero wod, "COLLIN"
Six rounds of:
* Carry 50 pound sandbag 400 meters
* 115 pound Push press, 12 reps
* 12 Box jumps, 24 inch box
* 95 pound Sumo deadlift high-pull, 12 reps
Post time!
Collin Trent Thomas
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.
He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Strength: Rest
WOD: Hero wod, "COLLIN"
Six rounds of:
* Carry 50 pound sandbag 400 meters
* 115 pound Push press, 12 reps
* 12 Box jumps, 24 inch box
* 95 pound Sumo deadlift high-pull, 12 reps
Post time!
Collin Trent Thomas
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.
He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Sunday, April 17, 2011
Monday, 4/18/2011
Warm up: run 1.5 miles
Strength: Bench 3 sets 20 reps
WOD: For time
-100 pull ups
-100 ball slams
-100 ghd sit ups
Complete in any order. Break at any point. You do not have to complete one before going to another. You can make it 10 rounds of 10 or 20 rounds of 5. Whatever you want.
Post bench weight and time.
Strength: Bench 3 sets 20 reps
WOD: For time
-100 pull ups
-100 ball slams
-100 ghd sit ups
Complete in any order. Break at any point. You do not have to complete one before going to another. You can make it 10 rounds of 10 or 20 rounds of 5. Whatever you want.
Post bench weight and time.
Friday, April 15, 2011
Thursday, April 14, 2011
Friday, 4/15/2011
Warm up: Run 1 mile
Strength: Thrusters 4 sets 7 reps
WOD: For time
5-15-25-15-5
-30"/24" box jumps
-ghd sit ups
-double unders
-walking lunges
-back extensions
Strength: Thrusters 4 sets 7 reps
WOD: For time
5-15-25-15-5
-30"/24" box jumps
-ghd sit ups
-double unders
-walking lunges
-back extensions
Wednesday, April 13, 2011
Tuesday, April 12, 2011
Wednesday, 4/13/2011
Warm up: Jump rope work
Strength: Rest
WOD: HERO WOD "ABBATE"
-Run 1 mile
-155# clean and jerk 21 reps
-Run 800m
-155# clean and jerk 21 reps
-Run 1 mile
Strength: Rest
WOD: HERO WOD "ABBATE"
-Run 1 mile
-155# clean and jerk 21 reps
-Run 800m
-155# clean and jerk 21 reps
-Run 1 mile
Monday, April 11, 2011
Tuesday, 4/12/2011
Warm up: Dynamic
Strength: Bench 4 sets 10 reps
WOD: 10 rounds for time
-3 strict pull ups
-5 box push ups
-7 push press 105/75
Post bench and time.
Strength: Bench 4 sets 10 reps
WOD: 10 rounds for time
-3 strict pull ups
-5 box push ups
-7 push press 105/75
Post bench and time.
Sunday, April 10, 2011
Monday, 4/11/2011
Warm up: Row 2k
Strength: Staight leg dead lift 3 sets 10 reps
WOD: "Michael" 3 rounds for time
-run 800m
-50 back extensions
-50 ghd sit ups
Post weight for deads and time.
Strength: Staight leg dead lift 3 sets 10 reps
WOD: "Michael" 3 rounds for time
-run 800m
-50 back extensions
-50 ghd sit ups
Post weight for deads and time.
Friday, April 8, 2011
Saturday, 4/9/2011
Warm up: stretch, dynamic and static
Strength: Rest
WOD: NOT FOR TIME!
-50 pull ups
-75 push ups
-50 kettle swings 55/35
-75 ghd sit ups
Strength: Rest
WOD: NOT FOR TIME!
-50 pull ups
-75 push ups
-50 kettle swings 55/35
-75 ghd sit ups
Thursday, April 7, 2011
Friday, 4/8/2011
Warm up: Choice
Strength: Power clean 3 sets 10 reps
WOD: 3 rounds for time of:
-20 unbroken wall balls 30#/20#
-5 stair climbs up and down
-10 pull ups
-15 ball slams
-20 push ups
-25 back extensions
-20 ghd sit ups
-15 box jumps 24"/18"
-10 burpees
Strength: Power clean 3 sets 10 reps
WOD: 3 rounds for time of:
-20 unbroken wall balls 30#/20#
-5 stair climbs up and down
-10 pull ups
-15 ball slams
-20 push ups
-25 back extensions
-20 ghd sit ups
-15 box jumps 24"/18"
-10 burpees
Wednesday, April 6, 2011
Tuesday, April 5, 2011
Wednesday, 4/6/2011
Warm up: Dynamic
Strength: Squat 3 sets 12 reps
WOD: FOR TIME
-Run 800m
-21 Hang power clean 135#/95#
-21 ghd sit ups
-Run 800m
-15 Hang.power cleans
-15 ghd sit ups
-Run 800m
-9 Hang power cleans
-9 ghd sit ups
Strength: Squat 3 sets 12 reps
WOD: FOR TIME
-Run 800m
-21 Hang power clean 135#/95#
-21 ghd sit ups
-Run 800m
-15 Hang.power cleans
-15 ghd sit ups
-Run 800m
-9 Hang power cleans
-9 ghd sit ups
Monday, April 4, 2011
Tuesday, 4/5/2011
Warm Up: Run 1.5 miles
Strength: Rest
WOD: AMRAP 15 minutes of:
9-155#/105# Deadlift
12- True Push Ups
15- 24"/18" Box Jumps
Post rounds completed!
Strength: Rest
WOD: AMRAP 15 minutes of:
9-155#/105# Deadlift
12- True Push Ups
15- 24"/18" Box Jumps
Post rounds completed!
Sunday, April 3, 2011
Monday, 4/4/2011
Warm up: Choice
Strength: Bench 3 sets 15 reps
WOD: AMRAP 20 minutes
-Run 400m
-Max rep pull ups
-Max rep push ups
Post weight for bench and total reps and rounds completed.
Strength: Bench 3 sets 15 reps
WOD: AMRAP 20 minutes
-Run 400m
-Max rep pull ups
-Max rep push ups
Post weight for bench and total reps and rounds completed.
Saturday, April 2, 2011
Friday, April 1, 2011
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