Warm up: Run Washburn loop
Strength: Bench 3 sets 10 reps
WOD: For time
-Row 1000m
-50 Thrusters 45#/35#
-40 true push ups
-30 kettle swings 55#/35#
-20 burpees
-10 pull ups
-Row 1000m
Post bench stats and time
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Sunday, July 31, 2011
This weeks scedule
Monday: On
Tuesday: On
Wednesday: On
Thursday: Rest Day
Friday: On
Saturday: On
Sunday: Rest Day
FYI.... OIT WOMENS SOCCER WILL BE IN THE GYM ON TUESDAYS AND THURSDAYS FROM 6 TO 8.
Tuesday: On
Wednesday: On
Thursday: Rest Day
Friday: On
Saturday: On
Sunday: Rest Day
FYI.... OIT WOMENS SOCCER WILL BE IN THE GYM ON TUESDAYS AND THURSDAYS FROM 6 TO 8.
Friday, July 29, 2011
Thursday, July 28, 2011
Friday, 7/29/2011
Warm up: Dynamic
Strength: rest
WOD: For time
-21 air squats
-run 400m
-21 burpees
-15 air squats
-run 400m
-15 burpees
-9 air squats
-run 400m
-9 burpees
Post.time
Strength: rest
WOD: For time
-21 air squats
-run 400m
-21 burpees
-15 air squats
-run 400m
-15 burpees
-9 air squats
-run 400m
-9 burpees
Post.time
Tuesday, July 26, 2011
Wednesday, 7/27/2011
Warm up: Choice
Strength: Bench 3 sets 10 reps
WOD: 15-12-9 for time
-Front squats 155#/105#
-lateral burpees
-ghd sit ups
Post time and bench stats
Strength: Bench 3 sets 10 reps
WOD: 15-12-9 for time
-Front squats 155#/105#
-lateral burpees
-ghd sit ups
Post time and bench stats
Tuesday, 7/26/2011
Warm up: Run
Strength: Squat 135#/95# 10 sets 5 reps rest 30 seconds between sets
WOD: 21-15-9
-box jumps 32"/24"
-kettle swings 55#/35#
- sprint 200m between each round.
Post time
Strength: Squat 135#/95# 10 sets 5 reps rest 30 seconds between sets
WOD: 21-15-9
-box jumps 32"/24"
-kettle swings 55#/35#
- sprint 200m between each round.
Post time
Sunday, July 24, 2011
Monday, 7/25/2011
Warm up: Dynamic
Strength: rest
WOD: FRAN
21-15-9
-THRUSTERS 95#/65#
-PULL UPS
POST TIME
Strength: rest
WOD: FRAN
21-15-9
-THRUSTERS 95#/65#
-PULL UPS
POST TIME
Friday, July 22, 2011
Thursday, July 21, 2011
Friday, 7/22/2011
Warm up: Dynamic
Strength: Bench 5 sets 5 reps
WOD: 8 rounds AMRAP 90 Seconds
-5 Pull ups
-5 Power cleans 135#/95#
-5 Burpees
Rest 90 seconds between rounds
Post bench stats and # rounds completed
Strength: Bench 5 sets 5 reps
WOD: 8 rounds AMRAP 90 Seconds
-5 Pull ups
-5 Power cleans 135#/95#
-5 Burpees
Rest 90 seconds between rounds
Post bench stats and # rounds completed
Wednesday, July 20, 2011
Thursday, 7/21/2011
Warm up: Run Washburn loop
Strength: rest
WOD: FILTHY 50'S
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
POST Time to board
Strength: rest
WOD: FILTHY 50'S
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
POST Time to board
Tuesday, July 19, 2011
Monday, July 18, 2011
Tuesday, 7/19/2011
Warm up: Choice run, row, or dynamic
Strength: Dead lift 5 sets 5 reps
WOD: For reps:
-2 minutes double unders
-2 minutes ghd sit ups
-90 seconds double unders
-90 seconds ghd sit ups
-1 minute double unders
-1 minute ghd sit ups
-30 seconds double unders
-30 seconds ghd sit ups
Post dead lift stats and reps completed.
Strength: Dead lift 5 sets 5 reps
WOD: For reps:
-2 minutes double unders
-2 minutes ghd sit ups
-90 seconds double unders
-90 seconds ghd sit ups
-1 minute double unders
-1 minute ghd sit ups
-30 seconds double unders
-30 seconds ghd sit ups
Post dead lift stats and reps completed.
This Weeks Schedule
Monday: On
Tuesday: On
Wednesday: REST DAY
Thursday: On
Friday: On
Saturday: On
Sunday: Rest Day
Tuesday: On
Wednesday: REST DAY
Thursday: On
Friday: On
Saturday: On
Sunday: Rest Day
Sunday, July 17, 2011
Monday, 7/18/2011
Warm up: Run 1.25 miles. Washburn loop
Strength: 5 rounds for max reps:
-135#/95# bench press
Rest 10 seconds
-Pull ups
WOD: 3 Rounds for time
-20 split leg squat jumps. 10 each leg
-2 stair climbs up and down
-20 wall balls 15#/8#
-2 stair climbs
-20 box jumps 24"/18"
-2 stair climbs
-20 double unders
Post bench and pull up #' by round and time for WOD
Strength: 5 rounds for max reps:
-135#/95# bench press
Rest 10 seconds
-Pull ups
WOD: 3 Rounds for time
-20 split leg squat jumps. 10 each leg
-2 stair climbs up and down
-20 wall balls 15#/8#
-2 stair climbs
-20 box jumps 24"/18"
-2 stair climbs
-20 double unders
Post bench and pull up #' by round and time for WOD
Friday, July 15, 2011
Saturday, 7/16/2011
Team or Partner Wod. Will be posted on the board at the gym. Workout will start at 7:30 so be there a little before!
Thursday, July 14, 2011
Friday, 7/15/2011
Warm up: Dynamic
Strength: "Grace" 30 clean and jerks for time. 135#/95#
WOD: Two rounds
-Sprint 200m
-Rest time = run time
-Sprint 400m
-Rest time = run time
-Sprint 600m
-Rest time = run time
Post time for Grace and for runs
Strength: "Grace" 30 clean and jerks for time. 135#/95#
WOD: Two rounds
-Sprint 200m
-Rest time = run time
-Sprint 400m
-Rest time = run time
-Sprint 600m
-Rest time = run time
Post time for Grace and for runs
Wednesday, July 13, 2011
Tuesday, July 12, 2011
Wednesday, 7/13/2011
Warm up:Dynamic
Strength: Bench 3 sets 10 reps
WOD: AMRAP 20 minutes
-5 Hang power cleans 95#/65#
-10 Pull ups
-20 Double unders
Post bench stats and rounds completed
Strength: Bench 3 sets 10 reps
WOD: AMRAP 20 minutes
-5 Hang power cleans 95#/65#
-10 Pull ups
-20 Double unders
Post bench stats and rounds completed
Monday, July 11, 2011
Tuesday, 7/12/2011
Warm up: Choice
Strength: none
WOD: -run 1 mile
-21 double unders
-21 ghd sit ups
-21 back extensions
-run 1 mile
-15 double unders
-15 ghd sit ups
-15 back extensions
-run 1 mile
-9 double unders
-9 ghd sit ups
-9 back extensions
Strength: none
WOD: -run 1 mile
-21 double unders
-21 ghd sit ups
-21 back extensions
-run 1 mile
-15 double unders
-15 ghd sit ups
-15 back extensions
-run 1 mile
-9 double unders
-9 ghd sit ups
-9 back extensions
Sunday, July 10, 2011
Monday, 7/11/2011
Warm up: Run 1 mile
Strength: Press 3 sets 10 reps
WOD: 21-15-9
-Power Cleans 155#/105#
-Bench Press 155#/105#
-Box jumps 32"/24"
Post press weight and time.
Strength: Press 3 sets 10 reps
WOD: 21-15-9
-Power Cleans 155#/105#
-Bench Press 155#/105#
-Box jumps 32"/24"
Post press weight and time.
Friday, July 8, 2011
Saturday, 7/9/2011
Group WOD will be posted on the board at the gym. Final details will depend on how many people are there
Wod will start at 7:30
Wod will start at 7:30
Thursday, July 7, 2011
Friday, 7/8/2011
Warm up: Dynamic
Strength: Squats 3 sets 20 reps
WOD: 4 rounds each for time
-3 power cleans 185#/125#
-10 burpees
Rest 4:30 between rounds.
Post squat stats and times for each round.
Strength: Squats 3 sets 20 reps
WOD: 4 rounds each for time
-3 power cleans 185#/125#
-10 burpees
Rest 4:30 between rounds.
Post squat stats and times for each round.
Wednesday, July 6, 2011
Tuesday, July 5, 2011
Wednesday, 7/6/2011
Warm up: 1.5 mile run
Strength: Bench 3 sets 20 reps
WOD: AMRAP 20 minutes
-9 pull ups
-12 push press 95#/65#
-50 meter farmer walk 55#/35#
Post bench stats and rounds completed.
Strength: Bench 3 sets 20 reps
WOD: AMRAP 20 minutes
-9 pull ups
-12 push press 95#/65#
-50 meter farmer walk 55#/35#
Post bench stats and rounds completed.
Monday, July 4, 2011
Tuesday, 7/5/2011
Warm up:Run
Strength: rest
WOD: gymnastic work. Muscle ups, hand stands, planks, etc. Find a weakness and work on it for at least 30 minutes.
Strength: rest
WOD: gymnastic work. Muscle ups, hand stands, planks, etc. Find a weakness and work on it for at least 30 minutes.
Saturday, July 2, 2011
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