Warm up: Choice
Strength: Rest
WOD: For time:
21-15-9-15-21
-Kettle Swings 70#/55#
-Ab Mat Sit Ups
-Box Jumps 24"/18"
Post Time
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, August 30, 2012
Tuesday, August 28, 2012
Wednesday, 8/29/2012
Warm up: Choice
Strength: Bench 3 sets 10 reps
WOD: Death By Ball Slams
Start at 5
Do 5 Ball slams the first minute, then 6 the second minute, 7 the third minute and so on until you cannot get the # of reps for that minute.
So if the 5 ball slams take 10 seconds, you rest the 50 seconds and then start 6 at the start of the next minute.
Post most reps completed.
Strength: Bench 3 sets 10 reps
WOD: Death By Ball Slams
Start at 5
Do 5 Ball slams the first minute, then 6 the second minute, 7 the third minute and so on until you cannot get the # of reps for that minute.
So if the 5 ball slams take 10 seconds, you rest the 50 seconds and then start 6 at the start of the next minute.
Post most reps completed.
Monday, August 27, 2012
Tuesday, 8/28/2012
Warm up: Choice
Strength: Squat 3 sets 10 reps
WOD: 10 Rounds
-Run 30 Seconds
-Rest 30 Seconds
Try to get the same distance every round. Push hard! 90% Effort
Post squat weight!
If the smoke is too bad and affecting your breathing, stick with strength work.
Strength: Squat 3 sets 10 reps
WOD: 10 Rounds
-Run 30 Seconds
-Rest 30 Seconds
Try to get the same distance every round. Push hard! 90% Effort
Post squat weight!
If the smoke is too bad and affecting your breathing, stick with strength work.
Sunday, August 26, 2012
Monday, 8/27/2012
Warm up: Choice
Strength: None
WOD: 35 minutes
Start the music. At the beginning of every song.
-15 Double Unders
-5 Strict Pull Ups
-15 Push Ups
-10 Knees to Elbows
-20 Air Squats
-For the Remainder of the song, Jump Rope Singles.
Strength: None
WOD: 35 minutes
Start the music. At the beginning of every song.
-15 Double Unders
-5 Strict Pull Ups
-15 Push Ups
-10 Knees to Elbows
-20 Air Squats
-For the Remainder of the song, Jump Rope Singles.
Wednesday, August 22, 2012
Tuesday, August 21, 2012
Wednesday, 8/22/2012
Warm up: Choice
Strength: Rest
WOD: 3 rounds EACH for time
-20 Hand Release Push Ups
-7 Burpees
-20 Box Jumps 24"/18"
-7 Burpees
-20 Ab Mat Sit Ups
-7 Burpees
-40 Double Unders
Rest 3 minutes between rounds.
Post time for each round!
Strength: Rest
WOD: 3 rounds EACH for time
-20 Hand Release Push Ups
-7 Burpees
-20 Box Jumps 24"/18"
-7 Burpees
-20 Ab Mat Sit Ups
-7 Burpees
-40 Double Unders
Rest 3 minutes between rounds.
Post time for each round!
Monday, August 20, 2012
Tuesday, 8/21/2012
Warm up: Choice
Strength: Barbell Lunges 5 sets 10 reps (5 each leg)
WOD: For time
21-15-9
-Knees to Elbows
-Wall Balls 20#/10#
then
21-15-9
-Ab Mat Sit ups
-Squats 135# / 95#
Post Lunge Weight and time
Strength: Barbell Lunges 5 sets 10 reps (5 each leg)
WOD: For time
21-15-9
-Knees to Elbows
-Wall Balls 20#/10#
then
21-15-9
-Ab Mat Sit ups
-Squats 135# / 95#
Post Lunge Weight and time
Sunday, August 19, 2012
Monday, 8/20/2012
Warm up: Choice
Strength: Bench 3 sets 5 reps If you got all your reps at this weight last week, add 10# if not stay at the same weight.
WOD: AMRAP 15 minutes
-5 Pull ups
-5 Push ups
-5 Chin ups
-5 Bar dips
Post Bench Weight and # of rounds completed.
Strength: Bench 3 sets 5 reps If you got all your reps at this weight last week, add 10# if not stay at the same weight.
WOD: AMRAP 15 minutes
-5 Pull ups
-5 Push ups
-5 Chin ups
-5 Bar dips
Post Bench Weight and # of rounds completed.
Thursday, August 16, 2012
Friday, 8/17/2012
Warm Up: 2 Rounds @ warm up pace
-Run 400m
-10 Box Jumps 18"
-10 Air Squats
-10 Ab Mat Sit ups
-10 Push Ups
-10 Walking Lunge Steps
Strength: In WOD
WOD: 5 Rounds For Time
-20 Double Unders
-5 Push Press 155#/105# (Power Clean the weight up to rack position)
-20 Double Unders
-7 Body Weight Bench Press
-20 Double Unders
-10 Ring Dips
Post weights used and time.
-Run 400m
-10 Box Jumps 18"
-10 Air Squats
-10 Ab Mat Sit ups
-10 Push Ups
-10 Walking Lunge Steps
Strength: In WOD
WOD: 5 Rounds For Time
-20 Double Unders
-5 Push Press 155#/105# (Power Clean the weight up to rack position)
-20 Double Unders
-7 Body Weight Bench Press
-20 Double Unders
-10 Ring Dips
Post weights used and time.
Wednesday, August 15, 2012
Tuesday, August 14, 2012
Wednesday, 8/15/2012
Warm up: Dynamic
Strength: Rest
WOD: 3 rounds each for time
-Run 1 mile
Rest exactly 1/2 of total time for the mile
Example, if it takes you 8 minutes to run the mile, rest is 4 minutes
Post time for each mile
Strength: Rest
WOD: 3 rounds each for time
-Run 1 mile
Rest exactly 1/2 of total time for the mile
Example, if it takes you 8 minutes to run the mile, rest is 4 minutes
Post time for each mile
Monday, August 13, 2012
Tuesday, 8/14/2012
Warm up: Run 400m
-20 air squats
-10 push ups
-10 box jumps 18"/12"
Strength: In Wod
WOD: For Time and Fewest # of rounds possible
Complete 100 Body Weight Squats
-Start squats, when you rack the bar to break the set,
-Run 200m
Post weight for squats and # of rounds taken to complete 100 reps.
-20 air squats
-10 push ups
-10 box jumps 18"/12"
Strength: In Wod
WOD: For Time and Fewest # of rounds possible
Complete 100 Body Weight Squats
-Start squats, when you rack the bar to break the set,
-Run 200m
Post weight for squats and # of rounds taken to complete 100 reps.
Sunday, August 12, 2012
Monday, 8/13/2012
Warm up: Run, choice for distance, but try to get a total time of 10 minutes. Example, washburn loop, 5 400m with rest between.
Strength: Bench 3 sets 5 reps. 3 work sets. You should have at least 2 warm up sets before starting your work sets, and you should have 1 finish set at the same weight as your second warm up set.
WOD: 3 rounds Not For Time
-5 Strict Press you determine weight
-5 Strict Pull ups
-7 Bar dips Work on full range of motion
-5 strict Chin ups
-1 Hand Stand hold for max time
Post bench weight and thoughts on WOD.
Strength: Bench 3 sets 5 reps. 3 work sets. You should have at least 2 warm up sets before starting your work sets, and you should have 1 finish set at the same weight as your second warm up set.
WOD: 3 rounds Not For Time
-5 Strict Press you determine weight
-5 Strict Pull ups
-7 Bar dips Work on full range of motion
-5 strict Chin ups
-1 Hand Stand hold for max time
Post bench weight and thoughts on WOD.
Thursday, August 9, 2012
Friday, 8/10/2012
Warm up: 5 rounds not for time
-7 air squats
-7 burpees
-5 bar dips
-5 box jumps 18"/12"
Warm up pace
Strength: Rest
WOD: 5 rounds FOR TIME
-5 Box Jumps 24"/18"
-7 Pull ups
-10 True Push ups
-15 Ball Slams 40#/20#
Post time.
-7 air squats
-7 burpees
-5 bar dips
-5 box jumps 18"/12"
Warm up pace
Strength: Rest
WOD: 5 rounds FOR TIME
-5 Box Jumps 24"/18"
-7 Pull ups
-10 True Push ups
-15 Ball Slams 40#/20#
Post time.
Tuesday, August 7, 2012
Wednesday, 8/8/2012
Warm up: Run or Ride 10 minutes
Strength: In WOD
WOD: 5 Sets Not for time
Do not let go of the bar during a set.
Add weight to each set! Work up to as heavy as possible to still complete set.
Rest 3 minutes between each set.
-7 Dead Lift
-5 Hang Power Cleans
-3 Front Squats
Letting go of the bar constitutes a Failed Set.
Post weight for each set and # of failed attempts.
Strength: In WOD
WOD: 5 Sets Not for time
Do not let go of the bar during a set.
Add weight to each set! Work up to as heavy as possible to still complete set.
Rest 3 minutes between each set.
-7 Dead Lift
-5 Hang Power Cleans
-3 Front Squats
Letting go of the bar constitutes a Failed Set.
Post weight for each set and # of failed attempts.
Monday, August 6, 2012
Tuesday, 8/06/2012
Warm up: Dynamic
Strength: None
WOD: Five Rounds for Reps
30 seconds on 30 seconds off
-True Push ups
-Ab Mat sit ups
-Pull ups
-Double unders
So, start with push ups, do as many reps as possible in 30 seconds, then rest 30 seconds then as many reps as possible sit ups in 30 seconds, rest 30 seconds, and so on.
Keep track of reps for each exercise for each round.
Wod will take 20 minutes total.
Post total reps for each exercise!
Strength: None
WOD: Five Rounds for Reps
30 seconds on 30 seconds off
-True Push ups
-Ab Mat sit ups
-Pull ups
-Double unders
So, start with push ups, do as many reps as possible in 30 seconds, then rest 30 seconds then as many reps as possible sit ups in 30 seconds, rest 30 seconds, and so on.
Keep track of reps for each exercise for each round.
Wod will take 20 minutes total.
Post total reps for each exercise!
Sunday, August 5, 2012
Monday, 8/5/2012
Warm up: 3 rounds
-20 air squats
-10 push ups
-10 ab mat sit ups
-5 pull ups
Not for time slow it down and get loose
Strength: None
WOD: 5 Rounds for time
-10 squat box jumps 12"to24" / 12"to18"
-10 Kettle swings 70#/55#
-20 Overhead Walking lunge steps 25#/15#
-20 Sledge Hammer Strikes 10#/8#
-30 Wall Balls 15#/10#
-30 GHD Sit ups
Post time!
-20 air squats
-10 push ups
-10 ab mat sit ups
-5 pull ups
Not for time slow it down and get loose
Strength: None
WOD: 5 Rounds for time
-10 squat box jumps 12"to24" / 12"to18"
-10 Kettle swings 70#/55#
-20 Overhead Walking lunge steps 25#/15#
-20 Sledge Hammer Strikes 10#/8#
-30 Wall Balls 15#/10#
-30 GHD Sit ups
Post time!
Thursday, August 2, 2012
Friday, 8/03/2012
Warm up: Choice
Strength: Push Press 3 sets 3 reps
3 work sets do not count warm up sets
WOD: AMRAP 12 Minutes
-5 Supine Ring Pull ups
-5 Clapping Push Ups
-10 Kettle Swings 55# / 35#
-10 Ab Mat Sit Ups
Post Push Press weight and rounds completed.
Strength: Push Press 3 sets 3 reps
3 work sets do not count warm up sets
WOD: AMRAP 12 Minutes
-5 Supine Ring Pull ups
-5 Clapping Push Ups
-10 Kettle Swings 55# / 35#
-10 Ab Mat Sit Ups
Post Push Press weight and rounds completed.
Wednesday, August 1, 2012
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