Warm up: Choice
Strength: power clean heavy touch & go 4 sets 7 reps
WOD: 4 rounds each for reps. Rest 3 minutes between rounds
-30 seconds double unders
-30 seconds true push ups
-30 seconds kettle swings 55#/35#
-30 seconds pull ups
Post power clean weight and reps for each round.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, October 31, 2011
Sunday, October 30, 2011
Monday, 10/31/2011
Warm up: choice
Strength: none
WOD: 2 rounds for time
-50 walking lunge steps with 95#/65# held in front rack position
-30 ring dips
-30 ghd sit ups
Post time.
Happy Holloween!!!!
Strength: none
WOD: 2 rounds for time
-50 walking lunge steps with 95#/65# held in front rack position
-30 ring dips
-30 ghd sit ups
Post time.
Happy Holloween!!!!
Thursday, October 27, 2011
Friday, 10/28/2011
Warm up: Choice
Strength: none
WOD: AMRAP 20 minutes
-10 double unders
-5 pullups
-5 true pushups
-5 ab mat sit ups
Post rounds completed
Strength: none
WOD: AMRAP 20 minutes
-10 double unders
-5 pullups
-5 true pushups
-5 ab mat sit ups
Post rounds completed
Tuesday, October 25, 2011
Wednesday, 10/26/2011
Warm up: dynamic
strength: none
WOD: for time
-20 ghd sit ups
-50 back extensions
-100 double unders
-20 ghd sit-ups
-35 back extensions
-100 double unders
-20 ghd sit-ups
-20 back extensions
-100 double unders
Post time
strength: none
WOD: for time
-20 ghd sit ups
-50 back extensions
-100 double unders
-20 ghd sit-ups
-35 back extensions
-100 double unders
-20 ghd sit-ups
-20 back extensions
-100 double unders
Post time
Monday, October 24, 2011
Tuesday, 10/25/2011
Warm up: Run Washburn loop
Strength: none
WOD: 3 Rounds each for time
-10 touch and go squat cleans unbroken 155#/105#
-15 CTB chin ups (chest to bar)
-10 burpees
-15 KBS - 70#/55#
-Run 300 m
(walk rest 10 min b/t sets)
Post time for each round
Strength: none
WOD: 3 Rounds each for time
-10 touch and go squat cleans unbroken 155#/105#
-15 CTB chin ups (chest to bar)
-10 burpees
-15 KBS - 70#/55#
-Run 300 m
(walk rest 10 min b/t sets)
Post time for each round
Sunday, October 23, 2011
Monday, 10/24/2011
Warm Up: Dynamic
2 PART WORKOUT
PART 1: for time @ 100%:
12 Power Clean - 155#/100#
30 wall balls
9 Power Clean - 155#/100#
30 wall balls
6 Power Clean - 155#/100#
Rest as needed
PART 2: ROW 1K
Post time for both parts
2 PART WORKOUT
PART 1: for time @ 100%:
12 Power Clean - 155#/100#
30 wall balls
9 Power Clean - 155#/100#
30 wall balls
6 Power Clean - 155#/100#
Rest as needed
PART 2: ROW 1K
Post time for both parts
Thursday, October 20, 2011
Friday, 10/21/2011
Warm up: run washburn
Strength: rest
WOD: AMRAP 15 minutes
-3 power cleans 155#/105#
-6 front squats 155#/105#
-9 chest to bar chin ups
Post rounds completed.
Strength: rest
WOD: AMRAP 15 minutes
-3 power cleans 155#/105#
-6 front squats 155#/105#
-9 chest to bar chin ups
Post rounds completed.
Wednesday, October 19, 2011
Tuesday, October 18, 2011
Wednesday, 10/19/2011
Warm up: Choice
Strength: clean and jerk 3 sets 1 rep Max weight
WOD: 3 PARTS
A: 5 rounds
ROW
20 seconds Max distance
2:40 rest
B: 5 rounds
5 burpees with Max height jump
Rest 30 seconds between rounds
C: 5 rounds
20 seconds Max reps double unders
Rest 40 seconds
Rest as needed between parts
Post scores for strength and all three parts
Strength: clean and jerk 3 sets 1 rep Max weight
WOD: 3 PARTS
A: 5 rounds
ROW
20 seconds Max distance
2:40 rest
B: 5 rounds
5 burpees with Max height jump
Rest 30 seconds between rounds
C: 5 rounds
20 seconds Max reps double unders
Rest 40 seconds
Rest as needed between parts
Post scores for strength and all three parts
Monday, October 17, 2011
Tuesday, 10/18/2011
Warm up: Dynamic
Strength: none
WOD: 7 minutes
-150 double unders
Then with remaining time
Amrap
-7 wall balls 20#/15# starting and finishing in full squat
-5 burpees with 12" jump
Rest as needed then run 2 miles
Post rounds completed and run time
Strength: none
WOD: 7 minutes
-150 double unders
Then with remaining time
Amrap
-7 wall balls 20#/15# starting and finishing in full squat
-5 burpees with 12" jump
Rest as needed then run 2 miles
Post rounds completed and run time
Sunday, October 16, 2011
Monday, 10/17/2011
Warm up: Run
Strength: none
WOD: on the minute for 20 minutes
-2 dead lift 225#/155#
-4 pull ups
-6 ring dips
-8 ab mat sit ups
10 du penalty for each round not completed
Post # of penaltys
Strength: none
WOD: on the minute for 20 minutes
-2 dead lift 225#/155#
-4 pull ups
-6 ring dips
-8 ab mat sit ups
10 du penalty for each round not completed
Post # of penaltys
Thursday, October 13, 2011
Friday, 10/14/2011
First, if you missed Thursday, do EVA! Otherwise
Warm up: run washburn loop.
Strength: bench 3 sets 20 reps
WOD: 5 rounds for time of:
-hold breath 0:30-1:00
-15 true push ups
-15 air squats
-15 ab mat sit ups
-15 double unders
Post time with breath times.
Warm up: run washburn loop.
Strength: bench 3 sets 20 reps
WOD: 5 rounds for time of:
-hold breath 0:30-1:00
-15 true push ups
-15 air squats
-15 ab mat sit ups
-15 double unders
Post time with breath times.
Wednesday, October 12, 2011
Thursday, 10/13/2011
Knock knock.....
Who's there?
Oh wow..... have not seen you in a while....
Yep she's here......
Who you might ask?
She will be posted on the board tomorrow.
EAT YOUR WHEATIES.
Who's there?
Oh wow..... have not seen you in a while....
Yep she's here......
Who you might ask?
She will be posted on the board tomorrow.
EAT YOUR WHEATIES.
Tuesday, October 11, 2011
Monday, October 10, 2011
Tuesday, 10/11/2011
Warm up: Run Washburn loop
Strength: in WOD
WOD: 10 rounds not for time
-10 bench press
Rest 45 seconds
-10 strict pull ups
Rest 2 minutes between rounds
Post bench weight
Strength: in WOD
WOD: 10 rounds not for time
-10 bench press
Rest 45 seconds
-10 strict pull ups
Rest 2 minutes between rounds
Post bench weight
Sunday, October 9, 2011
Monday, 10/10/2011
Warm up: dynamic
Strength: in wod
WOD: not for time complete ten rounds
-10 back squats 3 count down explode up
Rest 45 seconds
-10 box jumps 30"/24"
Rest exactly 2 minutes between rounds
Post squat weight
Strength: in wod
WOD: not for time complete ten rounds
-10 back squats 3 count down explode up
Rest 45 seconds
-10 box jumps 30"/24"
Rest exactly 2 minutes between rounds
Post squat weight
This weeks schedule
Monday: on
Tuesday: on
Wednesday: off
Thursday: on
Friday: on
Saturday: on
Sunday: off
Tuesday: on
Wednesday: off
Thursday: on
Friday: on
Saturday: on
Sunday: off
Tuesday, October 4, 2011
Monday, October 3, 2011
Tuesday, 10/4/2011
Warm up: Dynamic
Strength: deadlift 3 sets 20 reps
WOD: complete reps in any order for time
-100 box jumps 24"/18"
-100 ab mat sit ups
-100 walking lunge steps
-100 double unders
-100 wall balls 15#/8#
You can break reps and split up any way you like
Post time
Strength: deadlift 3 sets 20 reps
WOD: complete reps in any order for time
-100 box jumps 24"/18"
-100 ab mat sit ups
-100 walking lunge steps
-100 double unders
-100 wall balls 15#/8#
You can break reps and split up any way you like
Post time
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