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.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Friday, September 30, 2011
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
Wednesday, September 21, 2011
OIT Baseball is starting
OIT Baseball is starting workouts at the gym again. Starting next week they will be in Monday, Wednesday, and Friday at 6:30am.
Friday the whole team will be in starting at 6:30am to do Fight Gone Bad. It will be very crowded until around 8:00am.
Friday the whole team will be in starting at 6:30am to do Fight Gone Bad. It will be very crowded until around 8:00am.
Thursday, 9/22/2011
Warm up: run washburn loop
Strength: rest
WOD: "Cindy" AMRAP 20 minutes
-5 pull ups
-10 push ups
-15 air squats
If you can normally get around 20 rounds then use a weighted vest.
Post rounds completed and weight of vest if used
Strength: rest
WOD: "Cindy" AMRAP 20 minutes
-5 pull ups
-10 push ups
-15 air squats
If you can normally get around 20 rounds then use a weighted vest.
Post rounds completed and weight of vest if used
Tuesday, September 20, 2011
Monday, September 19, 2011
Tuesday, 9/20/2011
Warm up: Dynamic
Strength: Squat 4 sets 10 reps
WOD: For time
-ladder up 1-10 jumping ball slams
-SPRINT 1/2 gasser time limit 20 seconds / 24 seconds
If you fail the time perform a 15 burpee penalty before starting next round of slams.
Post overall time with # of burpees and squat weight.
Strength: Squat 4 sets 10 reps
WOD: For time
-ladder up 1-10 jumping ball slams
-SPRINT 1/2 gasser time limit 20 seconds / 24 seconds
If you fail the time perform a 15 burpee penalty before starting next round of slams.
Post overall time with # of burpees and squat weight.
Sunday, September 18, 2011
Monday, 9/19/2011
Warm up: Run Washburn loop
Strength: bench 3 sets 20 reps
WOD: AMRAP 15 minutes
-5 power cleans 135#/95#
-10 ball slams
-15 double unders
Post bench weight and rounds completed
Strength: bench 3 sets 20 reps
WOD: AMRAP 15 minutes
-5 power cleans 135#/95#
-10 ball slams
-15 double unders
Post bench weight and rounds completed
Thursday, September 15, 2011
Friday, 9/16/2011
Warm up: Choice
Strength: Power cleans 5 sets 3 reps
This is 5 heavy work sets
Warm up sets are not work sets
WOD: 5 Total rounds for time
-Sprint 1 full gasser guys under 45 seconds girls 52
-if you miss time do a 10 burpee penalty before moving on
Then 3 rounds
-5 box jumps 30"/24"
-5 pull ups
Post total time and # of burpees
post power clean weights
Strength: Power cleans 5 sets 3 reps
This is 5 heavy work sets
Warm up sets are not work sets
WOD: 5 Total rounds for time
-Sprint 1 full gasser guys under 45 seconds girls 52
-if you miss time do a 10 burpee penalty before moving on
Then 3 rounds
-5 box jumps 30"/24"
-5 pull ups
Post total time and # of burpees
post power clean weights
Wednesday, September 14, 2011
Tuesday, September 13, 2011
Wednesday, 9/14/2011
Warm up: Run Washburn loop
Strength: Squat find 1 rep max
WOD: For time
-50m burpees broad jumps
-15 wall balls 20#/15#
-50m burpees broad jumps
-10 wall balls 20#/15#
-50m burpees broad jumps
-5 wall balls 20#/15#
Post squat max and time
Strength: Squat find 1 rep max
WOD: For time
-50m burpees broad jumps
-15 wall balls 20#/15#
-50m burpees broad jumps
-10 wall balls 20#/15#
-50m burpees broad jumps
-5 wall balls 20#/15#
Post squat max and time
Monday, September 12, 2011
Tuesday, 9/13/2011
Warm up: Choice
Strength: Bench find your 1 rep max
WOD: 5 rounds for max reps
This is not for time
-pull ups
-ring dips
-ab mat sit ups
Rest 45 seconds between each task
Everything is to failure
If form breaks that IS failure
Post bench max and total reps
Strength: Bench find your 1 rep max
WOD: 5 rounds for max reps
This is not for time
-pull ups
-ring dips
-ab mat sit ups
Rest 45 seconds between each task
Everything is to failure
If form breaks that IS failure
Post bench max and total reps
Sunday, September 11, 2011
Thursday, September 8, 2011
Wednesday, September 7, 2011
Tuesday, September 6, 2011
Wednesday, 9/7/2011
Warm up: Choice
Strength: Bench 3 sets 10 reps
WOD: For time
-10 back squats 60% 1 rep max
-run 400m
-10 front squats 60% 1 rep max
-run 400m
-20 back squats
-run 800m
-20 front squats
-run 800m
Post bench stats and squat weights and time
Strength: Bench 3 sets 10 reps
WOD: For time
-10 back squats 60% 1 rep max
-run 400m
-10 front squats 60% 1 rep max
-run 400m
-20 back squats
-run 800m
-20 front squats
-run 800m
Post bench stats and squat weights and time
Monday, September 5, 2011
Tuesday, 9/6/2011
Warm up: Dynamic
Strength: Rest
WOD: Run 1 mile
-50 true push ups
-50 ab mat sit ups
Run 800m
-25 box jumps 24"/18"
-25 double unders
Run 400m
-15 wall balls 20#/15#
-15 pull ups
Post time
Strength: Rest
WOD: Run 1 mile
-50 true push ups
-50 ab mat sit ups
Run 800m
-25 box jumps 24"/18"
-25 double unders
Run 400m
-15 wall balls 20#/15#
-15 pull ups
Post time
Sunday, September 4, 2011
Thursday, September 1, 2011
Friday, 9/2/2011
Warm up: Run Washburn
Strength: built into WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Body wt bench press
-Pull ups
-20 Double unders
Post weight and time
Strength: built into WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Body wt bench press
-Pull ups
-20 Double unders
Post weight and time
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