Warm up: Dynamic
Strength: Bench 3-3-3-3-3 This means add weight each set building to a tough 3 reps
WOD: 5 rounds each for time
-30 air squats
-run 400m as fast as possible
REST 3 minutes between each round.
Air squats need to be full depth with hips locking all the way out at the top!
Post bench weight for heaviest set and time for EACH round.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, June 28, 2012
Wednesday, June 27, 2012
Tuesday, June 26, 2012
Wednesday, 6/27/2012
Warm up: Choice
Strength: In WOD
WOD: AMRAP 10 minutes
-5 Hang Power Clean 135# / 95#
-5 Push Jerk 135# / 95#
-50 yard sprint (25 yards down and back)
Post Rounds Completed.
Strength: In WOD
WOD: AMRAP 10 minutes
-5 Hang Power Clean 135# / 95#
-5 Push Jerk 135# / 95#
-50 yard sprint (25 yards down and back)
Post Rounds Completed.
Monday, June 25, 2012
Tuesday, 6/26/2012
Warm up: Choice
Strength: None
WOD: For time:
21-15-9-15-21
-Wall Balls 20#/10#
-Box Jumps 24"/18"
-Ab Mat Sit Ups
-Burpees
-Double Unders
Post time!
Strength: None
WOD: For time:
21-15-9-15-21
-Wall Balls 20#/10#
-Box Jumps 24"/18"
-Ab Mat Sit Ups
-Burpees
-Double Unders
Post time!
Sunday, June 24, 2012
Monday, 6/25/2012
Warm up: Run
Strength: None
WOD: For Time:
21-15-9-15-21
-Kettle Swings 70#/55#
-Pull Ups
-True Push ups
-Knees to Elbows
-Double Unders
Post Time
Strength: None
WOD: For Time:
21-15-9-15-21
-Kettle Swings 70#/55#
-Pull Ups
-True Push ups
-Knees to Elbows
-Double Unders
Post Time
Thursday, June 21, 2012
Friday, 6/22/2012
Warm up: Run or Row
Strength: Rest
WOD: "Tabatas" 20 seconds on 10 seconds off
Complete 2 rounds of the following for max reps
-4 rounds Push ups
-Rest 1 minute
-4 rounds Pull ups
-Rest 1 minute
-4 rounds bar dips
-Rest 1 minute
-4 rounds ab mat sit ups
-Rest 1 minute
Post total reps for each exercise
Strength: Rest
WOD: "Tabatas" 20 seconds on 10 seconds off
Complete 2 rounds of the following for max reps
-4 rounds Push ups
-Rest 1 minute
-4 rounds Pull ups
-Rest 1 minute
-4 rounds bar dips
-Rest 1 minute
-4 rounds ab mat sit ups
-Rest 1 minute
Post total reps for each exercise
Wednesday, June 20, 2012
Tuesday, June 19, 2012
Wednesday, 6/20/2012
Warm up: Run, row, or ride
Strength: Squat 3 sets 10 reps as heavy as possible
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post squat weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Strength: Squat 3 sets 10 reps as heavy as possible
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post squat weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Monday, June 18, 2012
Tuesday, 6/19/2012
Warm up: Dynamic
Strength: Dead Lift 5 sets of 3
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Kettle Swings 70#/55#
1-2-3-4-5-6-7-8-9-10
Clapping Push ups
30 Double Unders every time.
So first round is 10 kettle swings 1 clapping push up then 30 double unders then 9 kettle swings 2 clapping push ups and 30 double unders and so on until the last set is 1 kettle swing 10 clapping push ups and 30 double unders.
Everyone can thank Ruben for this one! All his idea!
Post Dead Lift weight and time!
Strength: Dead Lift 5 sets of 3
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Kettle Swings 70#/55#
1-2-3-4-5-6-7-8-9-10
Clapping Push ups
30 Double Unders every time.
So first round is 10 kettle swings 1 clapping push up then 30 double unders then 9 kettle swings 2 clapping push ups and 30 double unders and so on until the last set is 1 kettle swing 10 clapping push ups and 30 double unders.
Everyone can thank Ruben for this one! All his idea!
Post Dead Lift weight and time!
Sunday, June 17, 2012
Monday, 6/18/2012
Warm up: Choice
Strength: Bench 3 sets 20 reps
WOD: AMRAP 20 minutes
-Max rep pull ups
-Run 400m
when you come off the bar for pull ups you start your 400m
Post bench weight, and # of rounds completed and total pull ups for each round.
Strength: Bench 3 sets 20 reps
WOD: AMRAP 20 minutes
-Max rep pull ups
-Run 400m
when you come off the bar for pull ups you start your 400m
Post bench weight, and # of rounds completed and total pull ups for each round.
Thursday, June 14, 2012
Friday, 6/15/2012
Warm up: Choice
Strength: Rest
WOD: You have 30 minutes to complete as many tasks as possible
-Run Washburn Loop
-30 Kettle Swings 70# / 55#
-30 Pull Ups
-40 Box Jumps 24"/18"
-40 Hand Release Push Ups
-50 Wall Ball Shots
-50 GHD Sit Ups
-100 Sledge hammer strikes 50 each right and left alternating
-150 Double Unders
Post furthest point completed and if you finish entirely post time.
Strength: Rest
WOD: You have 30 minutes to complete as many tasks as possible
-Run Washburn Loop
-30 Kettle Swings 70# / 55#
-30 Pull Ups
-40 Box Jumps 24"/18"
-40 Hand Release Push Ups
-50 Wall Ball Shots
-50 GHD Sit Ups
-100 Sledge hammer strikes 50 each right and left alternating
-150 Double Unders
Post furthest point completed and if you finish entirely post time.
Wednesday, June 13, 2012
Tuesday, June 12, 2012
Wednesday, 6/13/2012
Warm up: Run
Strength: Bench 4 sets 7 reps
WOD: AMRAP 12 Minutes
-12 Push Press 95#/65#
-12 Wall balls 20#/10#
**GET FULL DEPTH ON THE WALL BALLS!**
Post bench weight and rounds completed.
Strength: Bench 4 sets 7 reps
WOD: AMRAP 12 Minutes
-12 Push Press 95#/65#
-12 Wall balls 20#/10#
**GET FULL DEPTH ON THE WALL BALLS!**
Post bench weight and rounds completed.
Monday, June 11, 2012
Tuesday, 6/12/2012
Warm up: Dynamic
Strength: Hang Power Clean 5 sets 3 reps
WOD: 5 rounds each for time
-50 double unders
-15 pull ups
-15 platform or box push ups
-sprint 100m
Rest 2 minutes between rounds
Post hang power clean weight and time for each round.
Strength: Hang Power Clean 5 sets 3 reps
WOD: 5 rounds each for time
-50 double unders
-15 pull ups
-15 platform or box push ups
-sprint 100m
Rest 2 minutes between rounds
Post hang power clean weight and time for each round.
Sunday, June 10, 2012
Monday, 6/11/2012
Warm Up: Choice
Strength: Rest
WOD: For time:
-run 400m
-50 box jumps 24"/18"
-run 400m
-50 air squats
-run 400m
-50 ghd sit ups
-run 400m
-50 back extensions.
For the crew of new people, scale the reps back to 25 each. make box jumps 18"/12",
Post time
Strength: Rest
WOD: For time:
-run 400m
-50 box jumps 24"/18"
-run 400m
-50 air squats
-run 400m
-50 ghd sit ups
-run 400m
-50 back extensions.
For the crew of new people, scale the reps back to 25 each. make box jumps 18"/12",
Post time
Thursday, June 7, 2012
Friday, 6/08/2012
Warm up: Run
Strength: In Wod
WOD: On the minute until failure complete:
-3 Power Cleans 165# / 105#
-5 Pull Ups
-5 Ring Dips
Post # of rounds completed.
Strength: In Wod
WOD: On the minute until failure complete:
-3 Power Cleans 165# / 105#
-5 Pull Ups
-5 Ring Dips
Post # of rounds completed.
Wednesday, June 6, 2012
Tuesday, June 5, 2012
Wednesday, 6/06/2012
Warm up: Choice
Strength: Rest
WOD: For time:
30-25-20-15-10-5
-Wall balls 20# /10#
-Box Jumps 24"/18"
-Double Unders
Post time
Strength: Rest
WOD: For time:
30-25-20-15-10-5
-Wall balls 20# /10#
-Box Jumps 24"/18"
-Double Unders
Post time
Monday, June 4, 2012
Tuesday, 6/05/2012
Warm up: Dynamic
Strength: Squat find a 20 rep max. Do a couple of warm up sets and then go for a max effort set of 20.
WOD: 5 rounds max effort
-Row 500m
5 minutes between efforts
during 5 minutes complete
-30 ghd sit ups
You should be able to repeat each effort on the row. If you are slower in any round after your first round, you owe 3 burpees for every second slower at the end of the wod.
Post squat weight, row times, and # of burpees.
Strength: Squat find a 20 rep max. Do a couple of warm up sets and then go for a max effort set of 20.
WOD: 5 rounds max effort
-Row 500m
5 minutes between efforts
during 5 minutes complete
-30 ghd sit ups
You should be able to repeat each effort on the row. If you are slower in any round after your first round, you owe 3 burpees for every second slower at the end of the wod.
Post squat weight, row times, and # of burpees.
Sunday, June 3, 2012
Monday, 6/04/2012
Warm up: Choice
Strength: Bench 3 sets 5 reps. This means 3 work sets. warm up sets do not count.
WOD: 4 rounds Max Effort
-Run 400m
Rest 3 minutes between efforts.
Post bench weight and time for each 400m.
Strength: Bench 3 sets 5 reps. This means 3 work sets. warm up sets do not count.
WOD: 4 rounds Max Effort
-Run 400m
Rest 3 minutes between efforts.
Post bench weight and time for each 400m.
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