Warm up: Dynamic
Strength: Bench 3 sets 5 reps
WOD: AMRAP 7 minutes
-7 power cleans 135# / 95#
-7 burpees
Post Bench weight and # of rounds completed
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Sunday, April 29, 2012
Thursday, April 26, 2012
Friday, 4/27/2012
Warm up: Choice
Strength: In WOD
WOD: Complete 10 rounds for time
Rounds 1-3-5-7-9
-5 Squat Cleans 135#/75#
-10 Ab Mat Sit Ups
-15 Box Jumps 24"/18"
Rounds 2-4-6-8-10
-5 Thrusters 135#/75#
-10 Knees to Elbows
-15 Broad Jumps 6'/5'
Post Time
Strength: In WOD
WOD: Complete 10 rounds for time
Rounds 1-3-5-7-9
-5 Squat Cleans 135#/75#
-10 Ab Mat Sit Ups
-15 Box Jumps 24"/18"
Rounds 2-4-6-8-10
-5 Thrusters 135#/75#
-10 Knees to Elbows
-15 Broad Jumps 6'/5'
Post Time
Wednesday, April 25, 2012
Tuesday, April 24, 2012
Wednesday, 4/25/2012
Warm up: Run
Strength: Rest
WOD: "ANGIE"
For Time:
-100 Pull Ups
-100 Push Ups
-100 GHD Sit Ups
-100 Air Squats
Must complete all 100 reps of each exercise before moving on.
Post time!
Strength: Rest
WOD: "ANGIE"
For Time:
-100 Pull Ups
-100 Push Ups
-100 GHD Sit Ups
-100 Air Squats
Must complete all 100 reps of each exercise before moving on.
Post time!
Monday, April 23, 2012
Tuesday, 4/24/2012
Warm Up: Run 1 mile
Strength: Bench 4 sets 10 reps
WOD: For time
-300 calories on either row or the aerodyne
Post bench weight and time
Strength: Bench 4 sets 10 reps
WOD: For time
-300 calories on either row or the aerodyne
Post bench weight and time
Sunday, April 22, 2012
Monday 4/2
Warm up: Choice
Strength: Squat 4 sets 10 reps
WOD: For Time
-Run 400m
-21 Kettle Swings 70#/55#
-21 Ball Slams 40#/25#
-Run 400m
-15 Kettle Swings
-15 Ball Slams
-Run 400m
-9 Kettle Swings
-9 Ball Slams
Post squat weight and time.
Strength: Squat 4 sets 10 reps
WOD: For Time
-Run 400m
-21 Kettle Swings 70#/55#
-21 Ball Slams 40#/25#
-Run 400m
-15 Kettle Swings
-15 Ball Slams
-Run 400m
-9 Kettle Swings
-9 Ball Slams
Post squat weight and time.
Thursday, April 19, 2012
Friday, 4/20/2012
Warm Up: Choice
Strength: Dead Lift 5 sets 5 reps
WOD: FOR TIME!
-31 Double Unders
-31 Thrusters 95#/65#
-31 Box Jumps 24"/18"
-31 Knees to Elbows
-31 Kettle Swings 70#/55#
-31 Calorie Row
-31 True Push Ups
-31 Pull Ups
-31 Wall Balls 20#/10#
-31 Burpees
Post Dead lift weight and time.
Strength: Dead Lift 5 sets 5 reps
WOD: FOR TIME!
-31 Double Unders
-31 Thrusters 95#/65#
-31 Box Jumps 24"/18"
-31 Knees to Elbows
-31 Kettle Swings 70#/55#
-31 Calorie Row
-31 True Push Ups
-31 Pull Ups
-31 Wall Balls 20#/10#
-31 Burpees
Post Dead lift weight and time.
Wednesday, April 18, 2012
Tuesday, April 17, 2012
Wednesday, 4/18/2012
Warm up: Choice
Strength: Push Press 12 sets of 2 reps on the :45 use 55% of 1 rep max
WOD: -As many rounds as possible in 15:00 of:
-Row 1000m
-12 Thrusters, 95/65
-15 Burpees
Post press weight and rounds completed.
Strength: Push Press 12 sets of 2 reps on the :45 use 55% of 1 rep max
WOD: -As many rounds as possible in 15:00 of:
-Row 1000m
-12 Thrusters, 95/65
-15 Burpees
Post press weight and rounds completed.
Monday, April 16, 2012
Tuesday, 4/17/2012
Warm up: Run or Row
Strength: Front Squat 5 sets 3 reps
WOD: 5 rounds each for time
-5 dead lifts 135#/75#
-5 hang power clean 135#/75#
-Sprint 100m
Rest 2 minutes between rounds
Post Front Squat Weight and time for each round.
Strength: Front Squat 5 sets 3 reps
WOD: 5 rounds each for time
-5 dead lifts 135#/75#
-5 hang power clean 135#/75#
-Sprint 100m
Rest 2 minutes between rounds
Post Front Squat Weight and time for each round.
Sunday, April 15, 2012
Monday, 4/16/2012
Warm up: Choice
Strength: Bench 5 sets 5 reps
WOD: 4 rounds for time
-run 400m
-10 pull ups
-15 push ups
-10 knees to elbows
Post bench weight and time.
Strength: Bench 5 sets 5 reps
WOD: 4 rounds for time
-run 400m
-10 pull ups
-15 push ups
-10 knees to elbows
Post bench weight and time.
Thursday, April 12, 2012
Friday, 4/13/2012
Warm up: Choice
Strength: Press 5 sets 3 reps
WOD: For Time:
-run 800m
then 3 rounds
-15 kettle swings 55#/35#
-15 box jumps 24"/18"
then
-run 800m
Post press weight and time
Strength: Press 5 sets 3 reps
WOD: For Time:
-run 800m
then 3 rounds
-15 kettle swings 55#/35#
-15 box jumps 24"/18"
then
-run 800m
Post press weight and time
Wednesday, April 11, 2012
Tuesday, April 10, 2012
Wednesday, 4/11/2012
Warm Up: Dynamic
Strength: Rest
WOD: For Time
-Row 1600m or Ride aerodyne 2 miles
then
40-30-20-10
-GHD Sit ups
-Double Unders
then
-Row 1600m or Ride aerodyne 2 miles
Post time.
Strength: Rest
WOD: For Time
-Row 1600m or Ride aerodyne 2 miles
then
40-30-20-10
-GHD Sit ups
-Double Unders
then
-Row 1600m or Ride aerodyne 2 miles
Post time.
Monday, April 9, 2012
Tuesday, 4/10/2012
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD: 150 push ups for time
on these push ups chest must touch the ground without the hips or knees touching and arms must completely lock out. (not hand release, but full range of motion) the only rest is in the plank position. if the hips break plank the set is over. As soon as a set is broken complete 5 pull ups immediately. as soon as the pull ups are completed immediately start the push ups where you left off.
If you are called for faulty form on these push ups i.e. not full range of motion, then stop, perform a 5 burpee penalty and continue where you left off! FORM MATTERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Post time to complete 150 push ups and # of pull ups completed.
Strength: Bench 4 sets 10 reps
WOD: 150 push ups for time
on these push ups chest must touch the ground without the hips or knees touching and arms must completely lock out. (not hand release, but full range of motion) the only rest is in the plank position. if the hips break plank the set is over. As soon as a set is broken complete 5 pull ups immediately. as soon as the pull ups are completed immediately start the push ups where you left off.
If you are called for faulty form on these push ups i.e. not full range of motion, then stop, perform a 5 burpee penalty and continue where you left off! FORM MATTERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Post time to complete 150 push ups and # of pull ups completed.
Sunday, April 8, 2012
Monday, 4/9/2012
Warm up: Run
Strength: Part of WOD
WOD: Power Clean 5 sets 3 reps as heavy as possible to get 3 reps
5 minutes between sets
During 5 minutes complete 3 rounds
-10 wall balls 20#/10#
-7 Ball Slams 40#/25#
-7 Ab Mat Sit Ups
Remaining time after completion of 3 rounds is rest before next set of power cleans.
If you cannot complete the 3 rounds in the 5 minutes, count a penalty. At the end of the WOD, perform 10 burpees for each penalty counted.
Post power clean weight and # of penalties.
Strength: Part of WOD
WOD: Power Clean 5 sets 3 reps as heavy as possible to get 3 reps
5 minutes between sets
During 5 minutes complete 3 rounds
-10 wall balls 20#/10#
-7 Ball Slams 40#/25#
-7 Ab Mat Sit Ups
Remaining time after completion of 3 rounds is rest before next set of power cleans.
If you cannot complete the 3 rounds in the 5 minutes, count a penalty. At the end of the WOD, perform 10 burpees for each penalty counted.
Post power clean weight and # of penalties.
Thursday, April 5, 2012
Friday, 4/06/2012
Warm Up: Choice
Strength: On the minute for 10 minutes 155# / 95#
-1 dead lift
-2 hang power clean
-3 front squats
WOD: 3 Unbroken rounds
-20 double unders
-25 wall ball shots
-10 chest to bar pull ups
If you break at any point stop immediately and perform a 5 burpee penalty before resuming. If you do this WOD RX then you must do the 5 burpee penalty for every break. To scale this workout, do not do penalty for broke double under sets, or chest to bar pull ups.
Post time and # of penalties
Strength: On the minute for 10 minutes 155# / 95#
-1 dead lift
-2 hang power clean
-3 front squats
WOD: 3 Unbroken rounds
-20 double unders
-25 wall ball shots
-10 chest to bar pull ups
If you break at any point stop immediately and perform a 5 burpee penalty before resuming. If you do this WOD RX then you must do the 5 burpee penalty for every break. To scale this workout, do not do penalty for broke double under sets, or chest to bar pull ups.
Post time and # of penalties
Wednesday, April 4, 2012
Tuesday, April 3, 2012
Wednesday, 4/04/2012
Warm Up: Choice
Strength: Rest
WOD: Challenge Day! Pick a partner and challenge each other through some various exercises.
Six total challenges. 3 for each person. Alternate challenges. Each challenge can be for a distance, time, or reps.
Example: Challenge on 500m row, or most unbroken wall balls, max # double unders in 1 minute etc. etc. whatever you like
Rest at least 3 minutes between challenges.
At the end, whoever has the least amount of wins, owes 20 burpees.
Post each challenge and result with your partner.
Strength: Rest
WOD: Challenge Day! Pick a partner and challenge each other through some various exercises.
Six total challenges. 3 for each person. Alternate challenges. Each challenge can be for a distance, time, or reps.
Example: Challenge on 500m row, or most unbroken wall balls, max # double unders in 1 minute etc. etc. whatever you like
Rest at least 3 minutes between challenges.
At the end, whoever has the least amount of wins, owes 20 burpees.
Post each challenge and result with your partner.
Monday, April 2, 2012
Tuesday, 4/03/2012
Warm up: row or ride
Strength: Squat 5 sets of 3
WOD: 21-15-9-15-21
-Ball Slams 40#/25#
-GHD Sit ups (up stairs)
-Double Unders
Post Squat Weight and time
Strength: Squat 5 sets of 3
WOD: 21-15-9-15-21
-Ball Slams 40#/25#
-GHD Sit ups (up stairs)
-Double Unders
Post Squat Weight and time
Sunday, April 1, 2012
Monday, 4/2/2012
Warm Up: Choice
Strength: Bench 5 sets 3 reps
WOD: 4 rounds for time of:
-12 Lateral Burpees
-21 Double Unders
Post bench weight and time.
Strength: Bench 5 sets 3 reps
WOD: 4 rounds for time of:
-12 Lateral Burpees
-21 Double Unders
Post bench weight and time.
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