Warm up: Run 1 mile
Strength: Good mornings 3 sets 7 reps
WOD: AMRAP 5 minutes
-5 Squat clean & jerks 135#/95#
-10 ring dips
Rest 3 minutes
AMRAP 5 minutes
-10 dead lifts 135#/95#
-10 Double unders
Post rounds for each.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, June 30, 2011
Monday, June 27, 2011
This Weeks Schedule
Monday: On
Tuesday: On
Wednesday: Off
Thursday: On
Friday: On
Saturday: On (Possible group wod)
Sunday: Off
Tuesday: On
Wednesday: Off
Thursday: On
Friday: On
Saturday: On (Possible group wod)
Sunday: Off
Tuesday, 6/28/2011
Warm Up: Dynamic
Strength: Power Clean 3 sets 10 reps
WOD: 4 Rounds for time of:
-20 Ball Slams
-30 GHD Sit Ups
-40 Double Unders
-Run 800m
Post Power Clean stats and time. Remember! If you are not doing the strength portion of these workouts, you are only doing half the work. Your time will be effected by the strength portion, so doing this workout RX requires the strength portion. Get it done!!!
Strength: Power Clean 3 sets 10 reps
WOD: 4 Rounds for time of:
-20 Ball Slams
-30 GHD Sit Ups
-40 Double Unders
-Run 800m
Post Power Clean stats and time. Remember! If you are not doing the strength portion of these workouts, you are only doing half the work. Your time will be effected by the strength portion, so doing this workout RX requires the strength portion. Get it done!!!
Monday, 6/27/2011
Warm up: run 1.5 miles
Strength: sumo deadlift 5 sets 5 reps
These are not high pulls. If you do not know how sub normal dead lifts.
WOD: For time
-run 800m
Then 7 rounds of
-10 wall balls 20#/15#
-10 pull ups
Then
-run 800m
Strength: sumo deadlift 5 sets 5 reps
These are not high pulls. If you do not know how sub normal dead lifts.
WOD: For time
-run 800m
Then 7 rounds of
-10 wall balls 20#/15#
-10 pull ups
Then
-run 800m
Saturday, June 25, 2011
Friday, June 24, 2011
Friday, 6/24/2011
Warm up:run run
Strength: bench 5 sets 5 reps
WOD: Helen
3 rounds for time
-run 400m
-21 kettle swings 55#/35#
-12 pull ups
Post time
Strength: bench 5 sets 5 reps
WOD: Helen
3 rounds for time
-run 400m
-21 kettle swings 55#/35#
-12 pull ups
Post time
Thursday, June 23, 2011
Thursday, 6/23/2011
Warm up:run Dynamic
Strength: Front squat 4 sets 10 reps
WOD: 4 rounds for time
-9 lateral burpees
-15 box jumps 24"/18"
-row 500m
Post time
Strength: Front squat 4 sets 10 reps
WOD: 4 rounds for time
-9 lateral burpees
-15 box jumps 24"/18"
-row 500m
Post time
Tuesday, June 21, 2011
Monday, June 20, 2011
Tuesday, 6/21/2011
Warm up: choice
Strength: Bench 4 sets 10 reps
WOD: AMRAP 8 Minutes
-7 squats 225#/155#
-7 chest to bar pull ups
This is supposed to be heavy so don't scale more than absolutely necessary.
Post rounds completed and weight used.
Strength: Bench 4 sets 10 reps
WOD: AMRAP 8 Minutes
-7 squats 225#/155#
-7 chest to bar pull ups
This is supposed to be heavy so don't scale more than absolutely necessary.
Post rounds completed and weight used.
Sunday, June 19, 2011
Monday, 6/20/2011
Warm up: run 1 mile
Strength: Sumo dead lift 3 sets 10 reps
WOD: 5 rounds for time
-5 clean and jerk 155#/105#
-15 kettle swings 55#/35#
-25 true push ups
If you scale this, keep it heavy. It is not supposed to be easy.
Post time and weight.
Strength: Sumo dead lift 3 sets 10 reps
WOD: 5 rounds for time
-5 clean and jerk 155#/105#
-15 kettle swings 55#/35#
-25 true push ups
If you scale this, keep it heavy. It is not supposed to be easy.
Post time and weight.
Friday, June 17, 2011
Friday, 6/17/2011
Warm up: run or row
Strength: Press. 3 sets 10 reps
WOD: 3 rounds for time
-50 double unders
-20 ghd sit ups
-15 pull ups
-20 true push ups
-50 box jumps 18/12
Post time
Strength: Press. 3 sets 10 reps
WOD: 3 rounds for time
-50 double unders
-20 ghd sit ups
-15 pull ups
-20 true push ups
-50 box jumps 18/12
Post time
Thursday, June 16, 2011
Wednesday, June 15, 2011
Wednesday, 6/15/2011
Warm up: Run 1 mil
Strength: Dead lift 4 sets 5 reps
WOD: 21-15-9
-wall balls
-ball slams
-kettle swings 70/55
-run 200m
Post time
Strength: Dead lift 4 sets 5 reps
WOD: 21-15-9
-wall balls
-ball slams
-kettle swings 70/55
-run 200m
Post time
Monday, June 13, 2011
Tuesday, 6/14/2011
Warm up: Dynamic
Strength: Bench 7 sets 3 reps
WOD: 4 rounds
3 minutes per round
-25 burpees
Then-amrap Power Clean 135#/95#
Rest 1 minute between rounds
Post total # of power cleans
Strength: Bench 7 sets 3 reps
WOD: 4 rounds
3 minutes per round
-25 burpees
Then-amrap Power Clean 135#/95#
Rest 1 minute between rounds
Post total # of power cleans
This Weeks Schedule
Monday: Work Day
Tuesday: Work Day
Wednesday: Work Day
Thursday: Rest Day
Friday: Work Day
Saturday: Work Day
Sunday: Rest Day
Tuesday: Work Day
Wednesday: Work Day
Thursday: Rest Day
Friday: Work Day
Saturday: Work Day
Sunday: Rest Day
Friday, June 10, 2011
Saturday, 6/11/2011
Warm up: Dynamic
Strength: Rest
WOD: Partner Wod will be posted on the white board at the gym. Workout will start around 7:30
Strength: Rest
WOD: Partner Wod will be posted on the white board at the gym. Workout will start around 7:30
Friday, 6/10/11
Warm up: Run 2 miles
Strength: Bench 3 sets 12 reps
WOD: For time
3 rounds: backpedal 20m plant and sprint back
Then
-25 kettle swings 55/35
-25 ball slams
-25 ghd sit ups
-25 squat jumps with 3 second hold
-25 over back ball slams
Then
3 rounds: backpedal20m plant and sprint back.
Strength: Bench 3 sets 12 reps
WOD: For time
3 rounds: backpedal 20m plant and sprint back
Then
-25 kettle swings 55/35
-25 ball slams
-25 ghd sit ups
-25 squat jumps with 3 second hold
-25 over back ball slams
Then
3 rounds: backpedal20m plant and sprint back.
Wednesday, June 8, 2011
Thursday, 6/9/2011
Warm up: Dynamic
Strength: Power Clean 4 sets 7 reps
WOD: AMRAP 10 minutes
-10 Split Squat Jumps (Keep hands UP)
-10 GHD Sit Ups
-10 Plyo Push ups (Chest to ball, explode up to 1 hand on the ball and 1 hand to side)
Post power clean weight and # of rounds completed.
Strength: Power Clean 4 sets 7 reps
WOD: AMRAP 10 minutes
-10 Split Squat Jumps (Keep hands UP)
-10 GHD Sit Ups
-10 Plyo Push ups (Chest to ball, explode up to 1 hand on the ball and 1 hand to side)
Post power clean weight and # of rounds completed.
Tuesday, June 7, 2011
Tuesday, 6/7/2011
Warm up: run 1 mile
Strength: Front squat 4 sets 7 reps
WOD: 21-15-9
-lateral box push offs
-butt kicks
-55#/35# kettle swings
-sprint 100 meters
Post weight and time.
Strength: Front squat 4 sets 7 reps
WOD: 21-15-9
-lateral box push offs
-butt kicks
-55#/35# kettle swings
-sprint 100 meters
Post weight and time.
Monday, June 6, 2011
OIT National Champs In Alabama
These girls got after it at CrossFit APE, and now they are National Champs! Coincidence??? I think not!
This Weeks Schedule
Monday: Work Day
Tuesday: Work Day
Wednesday: Rest Day
Thursday: Work Day
Friday: Work Day
Saturday: Partner Wod
Sunday: Rest Day
Tuesday: Work Day
Wednesday: Rest Day
Thursday: Work Day
Friday: Work Day
Saturday: Partner Wod
Sunday: Rest Day
Sunday, June 5, 2011
Monday, 6/6/2011
Warm up: Dynamic go off the sheet at the gym
Strength: Bench 5 sets 5 reps
WOD: 5 rounds for time
-10 power cleans 135#/95#
-20 push ups
Post time and weight for bench.
Strength: Bench 5 sets 5 reps
WOD: 5 rounds for time
-10 power cleans 135#/95#
-20 push ups
Post time and weight for bench.
Friday, June 3, 2011
SATURDAY, 6/4/2011
DYNAMIC AND PLYOMETRIC CLASS!
Ruben and Jake will be going over the proper Dynamic warm up, and then take everyone through a plyometric workout. We will be going over multiple plyo movements that will start showing up in future programming.
This will be an important class to attend as you will start seeing these exercises a lot in the near future.
We will start the class at 7:30 a.m.
This will be the workout for Saturday. Look forward to seeing everyone there!
Ruben and Jake will be going over the proper Dynamic warm up, and then take everyone through a plyometric workout. We will be going over multiple plyo movements that will start showing up in future programming.
This will be an important class to attend as you will start seeing these exercises a lot in the near future.
We will start the class at 7:30 a.m.
This will be the workout for Saturday. Look forward to seeing everyone there!
Thursday, June 2, 2011
Friday, 6/3/2011
Warm up: Run 1 to 2 miles
Strength: rest
WOD: 10-9-8-7-6-5-4-3-2-1
-Bench press
-Pull ups
-20 Double unders
Do 10 reps of bench and pull ups then 20 double unders then 9 bench and pull ups 20 double unders and so on.
Post time and weight used for bench.
Strength: rest
WOD: 10-9-8-7-6-5-4-3-2-1
-Bench press
-Pull ups
-20 Double unders
Do 10 reps of bench and pull ups then 20 double unders then 9 bench and pull ups 20 double unders and so on.
Post time and weight used for bench.
Wednesday, June 1, 2011
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