105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Wednesday, October 31, 2012
Tuesday, October 30, 2012
Wednesday, 10/31/2012
Warm up: Choice
Strength: None
WOD: "KELLY"
5 Rounds for time
-Run 400m
-30 Box Jumps 24"/18"
-30 Wall Balls 20#/10#
Post time.
Strength: None
WOD: "KELLY"
5 Rounds for time
-Run 400m
-30 Box Jumps 24"/18"
-30 Wall Balls 20#/10#
Post time.
Sunday, October 28, 2012
Monday, 10/29/2012
Warm up: Choice
Strength: None
WOD: For Time:
Start the clock
Buy In of 100 Double Unders
Then 3 Rounds of:
-15 True Push Ups
-15 Ball Slams 40#/30#
-15 GHD Sit ups
-15 Kettle Swings 70#/55#
Post time!
Strength: None
WOD: For Time:
Start the clock
Buy In of 100 Double Unders
Then 3 Rounds of:
-15 True Push Ups
-15 Ball Slams 40#/30#
-15 GHD Sit ups
-15 Kettle Swings 70#/55#
Post time!
Thursday, October 25, 2012
Friday, 10/26/2012
Warm up: Choice
Strength: Rest
WOD: For time
-150 Ball Slams 40#/30#
Every time you break complete 1 round of "Cindy" before continuing.
-5 Pull Ups
-10 Push Ups
-15 Air Squats
A break means any time that you fail to catch the ball on a bounce. Stop, complete the round of Cindy and then continue.
Post time and # of rounds of Cindy completed.
Strength: Rest
WOD: For time
-150 Ball Slams 40#/30#
Every time you break complete 1 round of "Cindy" before continuing.
-5 Pull Ups
-10 Push Ups
-15 Air Squats
A break means any time that you fail to catch the ball on a bounce. Stop, complete the round of Cindy and then continue.
Post time and # of rounds of Cindy completed.
Wednesday, October 24, 2012
Tuesday, October 23, 2012
Wednesday, 10/24/2012
Warm up: Choice
Strength: None
WOD: "CONQUISTADOR"
For Time:
-100 Wall Balls 15#/10#
-100 Kettle Swings 55#/35#
-100 Ab Mat Sit Ups
-100 Burpees
Post Time and Enjoy!
Strength: None
WOD: "CONQUISTADOR"
For Time:
-100 Wall Balls 15#/10#
-100 Kettle Swings 55#/35#
-100 Ab Mat Sit Ups
-100 Burpees
Post Time and Enjoy!
Monday, October 22, 2012
Tuesday 10/23/2012
Warm up: Choice
Strength: Bench 3 sets 12 reps
WOD: 2 rounds for time:
-50 Hand release push ups
-50 Pull ups
Post Bench weight and time.
Strength: Bench 3 sets 12 reps
WOD: 2 rounds for time:
-50 Hand release push ups
-50 Pull ups
Post Bench weight and time.
Sunday, October 21, 2012
Monday, 10/22/2012
Warm up: Run
Strength: IN WOD
WOD: "DT" Hero WOD
5 Rounds for time with 155#/105#
-12 Dead Lift
-9 Hang Power Cleans
-6 Push jerks
Post time and remember this is a "hero" wod, so get after it!
Strength: IN WOD
WOD: "DT" Hero WOD
5 Rounds for time with 155#/105#
-12 Dead Lift
-9 Hang Power Cleans
-6 Push jerks
Post time and remember this is a "hero" wod, so get after it!
Thursday, October 18, 2012
Friday, 10/19/2012
Warm up: Run
Strength: Rest
WOD: Complete each part for time:
Part 1: 21-15-9
-Box Jumps 24"/18"
-Wall Balls 20#/10#
Rest 5 minutes
Part 2: 21-15-9
-Chin ups
-Push ups
-Double Unders
Rest 3 Minutes
Part 3:
-50 Burpees
Post time for each part.
Strength: Rest
WOD: Complete each part for time:
Part 1: 21-15-9
-Box Jumps 24"/18"
-Wall Balls 20#/10#
Rest 5 minutes
Part 2: 21-15-9
-Chin ups
-Push ups
-Double Unders
Rest 3 Minutes
Part 3:
-50 Burpees
Post time for each part.
Wednesday, October 17, 2012
Tuesday, October 16, 2012
Wednesday, 10/17/2012
Warm up: Choice
Strength: Rest
WOD: For Time:
-Run 800m
-15 Kettle Swings 70#/55#
-15 AB Mat Sit Ups
-15 Supine Ring Pull Ups
-Run 400M
-10 Kettle Swings
-10 Ab Mat Sit Ups
-10 Supine Ring Pull Ups
-Run 200m
-5 Kettle Swings
-5 Ab Mat Sit Ups
-5 Supine Ring Pull Ups
Post Time!
Strength: Rest
WOD: For Time:
-Run 800m
-15 Kettle Swings 70#/55#
-15 AB Mat Sit Ups
-15 Supine Ring Pull Ups
-Run 400M
-10 Kettle Swings
-10 Ab Mat Sit Ups
-10 Supine Ring Pull Ups
-Run 200m
-5 Kettle Swings
-5 Ab Mat Sit Ups
-5 Supine Ring Pull Ups
Post Time!
Monday, October 15, 2012
Tuesday, 10/16/2012
Warm up: Dynamic
Strength: Squat 4 sets 10 reps
WOD: For time:
-20 Box Jumps 24"/18"
-40 Wall Balls 20#/10#
-60 Double Unders
-40 Walking Lunge Steps
-20 Burpees
Post squat weight and time!
Strength: Squat 4 sets 10 reps
WOD: For time:
-20 Box Jumps 24"/18"
-40 Wall Balls 20#/10#
-60 Double Unders
-40 Walking Lunge Steps
-20 Burpees
Post squat weight and time!
Sunday, October 14, 2012
Monday, 10/15/2012
Warm up: Run
Strength: Bench 3 sets 7 reps
WOD: 7 Rounds each for time
-10 pull ups
-10 push ups
-10 knees to elbows
-10 bar dips
Rest 2 minutes between rounds.
Post Bench Weight and time for EACH round!
Strength: Bench 3 sets 7 reps
WOD: 7 Rounds each for time
-10 pull ups
-10 push ups
-10 knees to elbows
-10 bar dips
Rest 2 minutes between rounds.
Post Bench Weight and time for EACH round!
Thursday, October 11, 2012
Friday, 10/12/2012
Warm up: Run
Strength: Rest
WOD: 5 rounds each for time
-Run 200m
-10 Kettle Swings 70#/55#
-10 Knees to Elbows
-10 Supine Ring Pull ups
-Run 200m
Rest 3 minutes between each round.
Post time for each round.
Strength: Rest
WOD: 5 rounds each for time
-Run 200m
-10 Kettle Swings 70#/55#
-10 Knees to Elbows
-10 Supine Ring Pull ups
-Run 200m
Rest 3 minutes between each round.
Post time for each round.
Wednesday, October 10, 2012
Tuesday, October 9, 2012
Wednesday, 10/10/2012
Warm up: 3 rounds at a warm up pace
-15 air squats
-10 push ups
-5 pull ups
Strength: IN WOD!
WOD: 3 Rounds each for time:
-10 Body Weight Bench
-10 Ring Dips (Sub Bar Dips if needed)
-10 Chin ups
-10 Burpees
Rest 3 minutes between each round.
Post time for each round!
-15 air squats
-10 push ups
-5 pull ups
Strength: IN WOD!
WOD: 3 Rounds each for time:
-10 Body Weight Bench
-10 Ring Dips (Sub Bar Dips if needed)
-10 Chin ups
-10 Burpees
Rest 3 minutes between each round.
Post time for each round!
Monday, October 8, 2012
Tuesday, 10/9/2012
Warm up: Choice
Strength: IN WOD!!!
WOD: 5 rounds each for time
7 Power Cleans 135#/95#
7 Front Squats 135#/95#
Run 400m
Rest 3 minutes between rounds
Post time for each round.
Strength: IN WOD!!!
WOD: 5 rounds each for time
7 Power Cleans 135#/95#
7 Front Squats 135#/95#
Run 400m
Rest 3 minutes between rounds
Post time for each round.
Sunday, October 7, 2012
Monday, 10/8/2012
Warm up: Run
Strength: Rest
WOD: "TABATA"
20 seconds on 10 seconds off
Complete 8 rounds of each exercise before moving on to the next
-Pull Ups
-Push Ups
-Ab Mat Sit Ups
-Air Squats
Post total # of reps completed!
Strength: Rest
WOD: "TABATA"
20 seconds on 10 seconds off
Complete 8 rounds of each exercise before moving on to the next
-Pull Ups
-Push Ups
-Ab Mat Sit Ups
-Air Squats
Post total # of reps completed!
Thursday, October 4, 2012
Friday, 10/05/2012
Today's WOD is for Cole. He turned 30 on Wednesday. So everyone feel free to tell Cole happy birthday and thank him for letting everyone enjoy the dirty 30's!
Warm up: Choice
Strength: None
WOD: Dirty 30 for Cole
3 Rounds for time:
-30 Burpees
-30 Double Unders
-30 Air Squats
-30 Box Jumps 24"/18"
-30 Knees to Elbows
Post time and thoughts for Cole!
Happy Birthday Cole!
Warm up: Choice
Strength: None
WOD: Dirty 30 for Cole
3 Rounds for time:
-30 Burpees
-30 Double Unders
-30 Air Squats
-30 Box Jumps 24"/18"
-30 Knees to Elbows
Post time and thoughts for Cole!
Happy Birthday Cole!
Tuesday, October 2, 2012
Wednesday, 10/03/2012
Warm up: Dynamic
Strength: Squats 5 sets 3 reps
WOD: TABATA intervals (20 seconds on 10 seconds off)
-Wall Balls 20#/10#
-Box Jumps 24"/18"
-Ab Mat Sit ups
-Air Squats
Do 8 rounds of each exercise before moving on to the next.
Post total reps!
Strength: Squats 5 sets 3 reps
WOD: TABATA intervals (20 seconds on 10 seconds off)
-Wall Balls 20#/10#
-Box Jumps 24"/18"
-Ab Mat Sit ups
-Air Squats
Do 8 rounds of each exercise before moving on to the next.
Post total reps!
Tuesday, 10/2/2012
Warm up: Choice
Strength: None
WOD: "Michael"
3 rounds for time of:
Run 800m
50 Sit ups
50 Back Extensions
Post Time
Strength: None
WOD: "Michael"
3 rounds for time of:
Run 800m
50 Sit ups
50 Back Extensions
Post Time
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