105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Wednesday, November 30, 2011
Friday, November 25, 2011
11/26/11, Saturday
Peter, Scott & Trace will be in Jacksonville CrossFitting in the mountians on John's Peak.
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Thursday, November 24, 2011
11/25/11, Friday
The day after:
Off day.......But if you are feeling guilty, step up to EVA!
5 rounds for time of:
Run 800 meters
30 70#/55# kettle swings
30 pull ups
Off day.......But if you are feeling guilty, step up to EVA!
5 rounds for time of:
Run 800 meters
30 70#/55# kettle swings
30 pull ups
Wednesday, November 23, 2011
Sunday, November 20, 2011
Monday, 11/21/2011
WARM UP: Row 2k
Strength: Bench 3 sets 20 reps
WOD: For time: Compare to 3-08-11
Ladder up ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-pull ups
-ball slams
-push ups
Post bench weight and time
Strength: Bench 3 sets 20 reps
WOD: For time: Compare to 3-08-11
Ladder up ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-pull ups
-ball slams
-push ups
Post bench weight and time
Thursday, November 17, 2011
Friday, 11/18/2011
Warm Up: Run
Strength: None
WOD: For Time
-500m row
-50 air squats
-50 double-unders
-50 walking lunges
-400m row
-40 ab mat sit-ups
-40 double-unders
-40 ball slams
-300m row
-30 chest-to-bar pull-ups
-30 double-unders
-30 GHD sit-ups
-200m row
-20 Wall-balls
-20 double-unders
-20 power cleans 135/95
-100m row
-10 handstand push-ups
-10 double-unders
-10 thrusters 95/65
Post Time!
Strength: None
WOD: For Time
-500m row
-50 air squats
-50 double-unders
-50 walking lunges
-400m row
-40 ab mat sit-ups
-40 double-unders
-40 ball slams
-300m row
-30 chest-to-bar pull-ups
-30 double-unders
-30 GHD sit-ups
-200m row
-20 Wall-balls
-20 double-unders
-20 power cleans 135/95
-100m row
-10 handstand push-ups
-10 double-unders
-10 thrusters 95/65
Post Time!
Tuesday, November 15, 2011
Wednesday, 11/16/2011
Warm up: Choice
Strength: rest
WOD: For time
21-15-9
-Thrusters 95#/65#
-GHD sit ups
200 double unders
21-15-9
-wall balls 20#/15#
-knees to elbows
Post time.
Strength: rest
WOD: For time
21-15-9
-Thrusters 95#/65#
-GHD sit ups
200 double unders
21-15-9
-wall balls 20#/15#
-knees to elbows
Post time.
Monday, November 14, 2011
Tuesday, 11/15/2011
Warm up: Run Washburn or row 2k
Strength: bench 3 sets 20 reps
WOD: 21-18-15-12-9-6-3 UNBROKEN
Kettle swings 70#/55#
Ghd sit ups
Double unders
if you break you must start over at 0 for that exercise
Post bench stats and time.
Strength: bench 3 sets 20 reps
WOD: 21-18-15-12-9-6-3 UNBROKEN
Kettle swings 70#/55#
Ghd sit ups
Double unders
if you break you must start over at 0 for that exercise
Post bench stats and time.
Sunday, November 13, 2011
Monday, 11/14/2011
Warm up: Dynamic
Strength: squat 3 sets 20 reps
WOD: 4 rounds
Run 800m
rest as needed between efforts
Strength: squat 3 sets 20 reps
WOD: 4 rounds
Run 800m
rest as needed between efforts
Thursday, November 10, 2011
Friday, 11/11/11
Warm up: choice
Strength: squat 225#/135#
Do 4 reps on the minute until failure or 10 minutes
WOD: 11 rounds for time
-11 kettle swings 55#/35#
-11 knees to elbows
-11 double unders
Post squat info and time
Strength: squat 225#/135#
Do 4 reps on the minute until failure or 10 minutes
WOD: 11 rounds for time
-11 kettle swings 55#/35#
-11 knees to elbows
-11 double unders
Post squat info and time
Wednesday, November 9, 2011
Tuesday, November 8, 2011
Wednesday, 11/9/2011
Warm up: standard cf warm up
Strength: push press 4 sets 10 reps
WOD: 3 rounds for time
-run 800m
-25 thrusters 75#/45#
Post time
Strength: push press 4 sets 10 reps
WOD: 3 rounds for time
-run 800m
-25 thrusters 75#/45#
Post time
Monday, November 7, 2011
Tuesday, 11/8/2011
Warm up: Row 2k
Strength: in WOD
WOD: amrap 2 minutes
-5 back squat 225#/135#
-5 burpees
2 minutes active rest
Amrap 4 minutes
-5 dead lift 225#/135#
-10 ball slams 40#/30#
2 minutes active rest
Amrap 2 minutes
-10 double unders
-10 air squats
2 minutes active rest
Amrap 6 minutes
-5 back squat 225#/135#
-5 burpees
-10 double unders
-10 ball slams 40#/30#
Post rounds for each part
Strength: in WOD
WOD: amrap 2 minutes
-5 back squat 225#/135#
-5 burpees
2 minutes active rest
Amrap 4 minutes
-5 dead lift 225#/135#
-10 ball slams 40#/30#
2 minutes active rest
Amrap 2 minutes
-10 double unders
-10 air squats
2 minutes active rest
Amrap 6 minutes
-5 back squat 225#/135#
-5 burpees
-10 double unders
-10 ball slams 40#/30#
Post rounds for each part
Sunday, November 6, 2011
Thursday, November 3, 2011
Friday, 11/4/2011
Warm up: whatever its freezing!
Strength: shoulder press 4 sets 7 reps
WOD: 10 minute time limit
Complete as much as possible of
-100 double unders
-20 wall balls 30#/20#
-20 burpees
-20 ab mat sit ups
-20 kettle swings 70#/55#
-20 chest clapping push ups
Post time to completion or total progress at 10 minutes
Strength: shoulder press 4 sets 7 reps
WOD: 10 minute time limit
Complete as much as possible of
-100 double unders
-20 wall balls 30#/20#
-20 burpees
-20 ab mat sit ups
-20 kettle swings 70#/55#
-20 chest clapping push ups
Post time to completion or total progress at 10 minutes
Wednesday, November 2, 2011
Tuesday, November 1, 2011
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