Warm Up: Choice
Strength: In Wod
WOD: Complete as many reps as possible in the following AMRAPs
Part 1
AMRAP 5 minutes
-30 Hang Squat Cleans 135#/95#
-30 Lateral Burpees over the bar.
Rest 15 minutes
Part 2
AMRAP 5 minutes
-50 Kettle Swings 70#/55#
-Rope Climbs (as many as possible in time remaining)
If in either part you run out of time, post reps completed up to that point.
Post reps completed or full rounds completed.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, November 29, 2012
Wednesday, November 28, 2012
Tuesday, November 27, 2012
Wednesday, 11/28/2012
Warm up: 3 rounds
-20 mountain climbers
-5 pull ups
-10 sit ups ghd up stairs
-5 bar dips
-10 air squats
Strength: In wod
WOD: AMRAP 5 minutes
-10 reps Bench Press 135#/95#
-10 Kettle swings 70#/55#
Rest 1 minute
AMRAP 4 minutes
-10 Pull ups
-10 Ball Slams 40#/30#
Rest 2 minutes
AMRAP 3 minutes
-5 Bar Dips
-20 Double Unders
Post # of rounds completed for each part.
-20 mountain climbers
-5 pull ups
-10 sit ups ghd up stairs
-5 bar dips
-10 air squats
Strength: In wod
WOD: AMRAP 5 minutes
-10 reps Bench Press 135#/95#
-10 Kettle swings 70#/55#
Rest 1 minute
AMRAP 4 minutes
-10 Pull ups
-10 Ball Slams 40#/30#
Rest 2 minutes
AMRAP 3 minutes
-5 Bar Dips
-20 Double Unders
Post # of rounds completed for each part.
Monday, November 26, 2012
Tuesday, 11/27/2012
Warm up: Row or Run
Strength: In Wod
WOD: Complete for time
-30 Front Squats 135#/95#
If you break do 10 burpees before continuing
Rest 3 minutes then
21-15-9
-Knees to Elbows
-Row for Calories
Post total time
Strength: In Wod
WOD: Complete for time
-30 Front Squats 135#/95#
If you break do 10 burpees before continuing
Rest 3 minutes then
21-15-9
-Knees to Elbows
-Row for Calories
Post total time
Sunday, November 25, 2012
Monday, 11/26/2012
Warm up: Choice
Strength: None
WOD: "Tabata Something Else"
8 rounds of each exercise before moving on to the next
20 seconds on 10 seconds off
-Pull ups
-Push ups
-Ab mat sit ups
-Air squats
Post total reps completed
Strength: None
WOD: "Tabata Something Else"
8 rounds of each exercise before moving on to the next
20 seconds on 10 seconds off
-Pull ups
-Push ups
-Ab mat sit ups
-Air squats
Post total reps completed
Thursday, November 22, 2012
Thanksgiving! and Friday 11/23/2012
Happy Thanksgiving! Hope everyone is able to enjoy the day!
For those wanting to work out Friday, I will be in around 7:30 to 8:00am. Im sure others will be in throughout the day, so feel free to post a comment with what time you are planning on going in and maybe some others will join you!
Friday, 11/23/2012:
Warm up: Choice
Strength: Rest
WOD: Start with 50 GHD Sit ups, then
-5 Burpees
-10 Ball Slams 40#/30#
On the minute for 15 minutes.
End with 50 Hand release push ups
Post thoughts!
For those wanting to work out Friday, I will be in around 7:30 to 8:00am. Im sure others will be in throughout the day, so feel free to post a comment with what time you are planning on going in and maybe some others will join you!
Friday, 11/23/2012:
Warm up: Choice
Strength: Rest
WOD: Start with 50 GHD Sit ups, then
-5 Burpees
-10 Ball Slams 40#/30#
On the minute for 15 minutes.
End with 50 Hand release push ups
Post thoughts!
Monday, November 19, 2012
Tuesday, 11/20/2012
Warm up: Choice
Strength: Press 3 sets 10 reps
WOD: complete 4 unbroken rounds for time
-25 Wall Balls 20#/10#
-15 Pull ups
Complete a 10 burpee penalty for every break.
Post press weight, time and # of penalties.
Strength: Press 3 sets 10 reps
WOD: complete 4 unbroken rounds for time
-25 Wall Balls 20#/10#
-15 Pull ups
Complete a 10 burpee penalty for every break.
Post press weight, time and # of penalties.
Sunday, November 18, 2012
Monday, 11/19/2012
Warm up: Choice
Strength: Bench 5 sets 5 reps
WOD: AMRAP 12 minutes
-10 Ball Slams 40#/30#
-10 AB Mat Sit Ups
-10 Hand Release Push Ups
Post Bench Weight and # of rounds completed.
Strength: Bench 5 sets 5 reps
WOD: AMRAP 12 minutes
-10 Ball Slams 40#/30#
-10 AB Mat Sit Ups
-10 Hand Release Push Ups
Post Bench Weight and # of rounds completed.
Thursday, November 15, 2012
Friday, 11/16/2012
Warm up: Choice
Strength: None
WOD: For time:
21-18-15-12-9-6-3
-Dead Lift 135#/95#
-Ball Slams 40#/30#
-Front Squats 135#/95# (Clean it from the floor)
-Ab Mat Sit ups
Post Time
Strength: None
WOD: For time:
21-18-15-12-9-6-3
-Dead Lift 135#/95#
-Ball Slams 40#/30#
-Front Squats 135#/95# (Clean it from the floor)
-Ab Mat Sit ups
Post Time
Wednesday, November 14, 2012
Tuesday, November 13, 2012
Monday, November 12, 2012
Tuesday, 11/13/2012
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD: AMRAP 12 minutes:
-20 Double Unders
-10 Ball Slams 40#/30#
-5 Burpees
Post bench weight and # of rounds completed.
Strength: Bench 4 sets 10 reps
WOD: AMRAP 12 minutes:
-20 Double Unders
-10 Ball Slams 40#/30#
-5 Burpees
Post bench weight and # of rounds completed.
Sunday, November 11, 2012
Monday, 11/12/2012
Warm up: 3 rounds at warm up pace not for time
-20 air squats
-10 push ups
-5 burpees
Strength: Rest
WOD: 3 rounds each for time
-12 Power Cleans 135#/95#
-9 Pull ups
-6 Ring Dips
-3 Burpees
Rest 3 minutes between rounds.
Post time for each round.
-20 air squats
-10 push ups
-5 burpees
Strength: Rest
WOD: 3 rounds each for time
-12 Power Cleans 135#/95#
-9 Pull ups
-6 Ring Dips
-3 Burpees
Rest 3 minutes between rounds.
Post time for each round.
Thursday, November 8, 2012
Friday, 11/09/2012
Warm up: Choice
Strength: None
WOD: 5 rounds for time:
-10 Clean and Jerks 135#/95#
-10 Knees to Elbows
-50 Double Unders
Post time.
Strength: None
WOD: 5 rounds for time:
-10 Clean and Jerks 135#/95#
-10 Knees to Elbows
-50 Double Unders
Post time.
Wednesday, November 7, 2012
Tuesday, November 6, 2012
Wednesday, 11/07/2012
Warm up: Choice
Strength: None
WOD: 10 Rounds for time
-10 Bench Press 135#/95#
-10 Dead Lift 135#/95#
-5 Knees to Elbows
Post time!
Strength: None
WOD: 10 Rounds for time
-10 Bench Press 135#/95#
-10 Dead Lift 135#/95#
-5 Knees to Elbows
Post time!
Monday, November 5, 2012
Tuesday, 11/06/2012
Warm up: Row or Run
Strength: Squat 3 sets 20 reps
WOD: For time
30-25-20-15-10-5
-Walking lunge steps
-Ab Mat Sit ups
-Box Jumps 24"/18"
-Wall Balls 15#/10#
Post squat weight and time.
Strength: Squat 3 sets 20 reps
WOD: For time
30-25-20-15-10-5
-Walking lunge steps
-Ab Mat Sit ups
-Box Jumps 24"/18"
-Wall Balls 15#/10#
Post squat weight and time.
Sunday, November 4, 2012
Monday, 11/05/2012
Warm up: Choice
Strength: Bench 3 sets 20 reps
WOD: 5 rounds for total reps
30 seconds on 30 seconds off
-Ab Mat sit ups
-True Push ups
-Kettle Swings 55#/35#
-Double Unders
Do 30 seconds of ab mat sit ups, rest 30 seconds then 30 seconds of true push ups and so on for five total rounds.
Post total reps.
Strength: Bench 3 sets 20 reps
WOD: 5 rounds for total reps
30 seconds on 30 seconds off
-Ab Mat sit ups
-True Push ups
-Kettle Swings 55#/35#
-Double Unders
Do 30 seconds of ab mat sit ups, rest 30 seconds then 30 seconds of true push ups and so on for five total rounds.
Post total reps.
Thursday, November 1, 2012
Friday, 11/2/2012
Warm up: Choice
Strength: IN WOD
WOD: For Time
15-12-9-6-3
-Hang Squat Cleans 135#/95#
-Ball Slams 40#/30#
-Knees To Elbows
-Burpees
Post time.
Strength: IN WOD
WOD: For Time
15-12-9-6-3
-Hang Squat Cleans 135#/95#
-Ball Slams 40#/30#
-Knees To Elbows
-Burpees
Post time.
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