105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, December 31, 2012
Sunday, December 30, 2012
Monday, 12/31/2012
Warm up: Run, Ride, or Row 10 minutes
Strength: Squat 5 sets 3 reps Should be heavy! At least 75% of 1 rep max.
WOD: 3 rounds count reps for each movement
-30 seconds max reps Split Squat Jumps alternating legs every jump
Rest 30 seconds
-30 seconds max reps Ab mat sit ups
Rest 30 seconds
-30 seconds max reps Thrusters 95#/65#
Rest 30 seconds
-30 seconds max resp Box Jumps 24"/18"
REST 4 Minutes Between Rounds
Post reps for each round.
Strength: Squat 5 sets 3 reps Should be heavy! At least 75% of 1 rep max.
WOD: 3 rounds count reps for each movement
-30 seconds max reps Split Squat Jumps alternating legs every jump
Rest 30 seconds
-30 seconds max reps Ab mat sit ups
Rest 30 seconds
-30 seconds max reps Thrusters 95#/65#
Rest 30 seconds
-30 seconds max resp Box Jumps 24"/18"
REST 4 Minutes Between Rounds
Post reps for each round.
Thursday, December 27, 2012
Friday, 12/28/2012
Warm up: Choice
Strength: Rest
WOD: FOR TIME
21-15-9
-Row for Calories
-Wall Balls
-GHD Sit ups
21-15-9
-Ride Aerodyne for Calories
-True Push Ups
-Knees to Elbows
Post time.
Strength: Rest
WOD: FOR TIME
21-15-9
-Row for Calories
-Wall Balls
-GHD Sit ups
21-15-9
-Ride Aerodyne for Calories
-True Push Ups
-Knees to Elbows
Post time.
Sunday, December 23, 2012
Monday, 12/24/2012
Warm up: Choice
Strength: None
WOD: "Merry Christmas From Ruben"
For time:
50-40-30-20-10
-Burpees
-Double Unders
Post your time and a thank you note to Ruben!
Strength: None
WOD: "Merry Christmas From Ruben"
For time:
50-40-30-20-10
-Burpees
-Double Unders
Post your time and a thank you note to Ruben!
Thursday, December 20, 2012
Friday, 12/21/2012
Since this is the last day before the end of the world, make it count!
Warm up: Choice
Strength: None
WOD: 4 Rounds for time:
-Row 400m or Ride Aerodyne 1/2 mile
-25 Unbroken Wall Balls 20#/10#
-25 Unbroken Kettle Swings 55#/35#
-25 Unbroken GHD Sit ups
Post time!
Warm up: Choice
Strength: None
WOD: 4 Rounds for time:
-Row 400m or Ride Aerodyne 1/2 mile
-25 Unbroken Wall Balls 20#/10#
-25 Unbroken Kettle Swings 55#/35#
-25 Unbroken GHD Sit ups
Post time!
Wednesday, December 19, 2012
Tuesday, December 18, 2012
Wednesday, 12/19/2012
Warm up: Choice
Strength: Rest
WOD: 3 rounds
-Row Max Distance 1 minute Max Effort
REST 2 Minutes
-Max Rep Burpees 1 minute
REST 2 Minutes
-Ride Aerodyne Max Distance 1 Minute
REST 2 Minutes
For large groups, start at different stations, and have additional groups start during rest periods.
Post distances and reps for each round.
Strength: Rest
WOD: 3 rounds
-Row Max Distance 1 minute Max Effort
REST 2 Minutes
-Max Rep Burpees 1 minute
REST 2 Minutes
-Ride Aerodyne Max Distance 1 Minute
REST 2 Minutes
For large groups, start at different stations, and have additional groups start during rest periods.
Post distances and reps for each round.
Monday, December 17, 2012
Tuesday, 12/18/2012
Warm up: Choice
Strength: Bench 4 sets 7 reps
WOD: 5 Rounds for time
-10 Ply Push ups with ball
-10 Ring Dips
-10 ab mat sit ups
-10 Ball Slams 40#/30#
-2 Rope Climb Ascents (You're welcome Pete!)
Post Bench Weight and time for WOD!
Strength: Bench 4 sets 7 reps
WOD: 5 Rounds for time
-10 Ply Push ups with ball
-10 Ring Dips
-10 ab mat sit ups
-10 Ball Slams 40#/30#
-2 Rope Climb Ascents (You're welcome Pete!)
Post Bench Weight and time for WOD!
Sunday, December 16, 2012
Monday, 12/17/2012
Warm up: Row or Ride
Strength: Squat 4 sets 7 reps
WOD: 3 rounds for time BUT put emphasis on form and explosive movements
-20 Box Jumps 30"/24"
-10 Knees to Elbows
-10 Power Cleans 155#/105#
Post Squat Weight and total time.
Strength: Squat 4 sets 7 reps
WOD: 3 rounds for time BUT put emphasis on form and explosive movements
-20 Box Jumps 30"/24"
-10 Knees to Elbows
-10 Power Cleans 155#/105#
Post Squat Weight and total time.
Friday, December 14, 2012
Friday, 12/14/2012
Warm up: Dynamic
Strength: None
WOD: AMRAP 20 minutes
Odd rounds (1,3,5,7,9 etc)
-5 Thrusters 95#/65#
-7 Pull ups
-9 Push Ups
Even rounds (2,4,6,8 etc)
-5 Burpees
-7 Ball Slams 40#/30#
-9 Push Ups
Post Rounds Completed
Strength: None
WOD: AMRAP 20 minutes
Odd rounds (1,3,5,7,9 etc)
-5 Thrusters 95#/65#
-7 Pull ups
-9 Push Ups
Even rounds (2,4,6,8 etc)
-5 Burpees
-7 Ball Slams 40#/30#
-9 Push Ups
Post Rounds Completed
Wednesday, December 12, 2012
Tuesday, December 11, 2012
Wednesday, 12/12/12
Warm up: Choice
Strength: Rest
WOD: AMRAP 12 minutes
-12 Box Jumps 24"/18"
-12 AB MAT SIT UPS
-12 Kettle Swings 70#/55#
Post Rounds Completed.
Strength: Rest
WOD: AMRAP 12 minutes
-12 Box Jumps 24"/18"
-12 AB MAT SIT UPS
-12 Kettle Swings 70#/55#
Post Rounds Completed.
Monday, December 10, 2012
Tuesday, 12/11/2012
Warm up: Choice
Strength: Squat 3 sets 10 reps
WOD: 3 rounds for time
-1 minute of parallette sits (accumulate 1 minute total with as many breaks as needed)
-10 reps of Lunge Step ups with 25#/10# overhead (1 rep = lunge step with each leg followed by a step up to a 18" box with each leg)
-10 Knees to elbows
-15 Ball Slams 40#/30#
-50 Double Unders
Post squat weight and time.
Strength: Squat 3 sets 10 reps
WOD: 3 rounds for time
-1 minute of parallette sits (accumulate 1 minute total with as many breaks as needed)
-10 reps of Lunge Step ups with 25#/10# overhead (1 rep = lunge step with each leg followed by a step up to a 18" box with each leg)
-10 Knees to elbows
-15 Ball Slams 40#/30#
-50 Double Unders
Post squat weight and time.
Sunday, December 9, 2012
Monday, 12/10/2012
Warm up: Choice
Strength: Bench 3 sets 10 reps
WOD: Three Rounds Each For Time
-20 Pull Ups
-20 Bar Dips
-20 GHD Sit Ups (Up Stairs)
-20 Sumo Dead Lift High Pulls 75#/45#
Rest 3 minutes between each round
Post Bench Weight and time for each round.
Strength: Bench 3 sets 10 reps
WOD: Three Rounds Each For Time
-20 Pull Ups
-20 Bar Dips
-20 GHD Sit Ups (Up Stairs)
-20 Sumo Dead Lift High Pulls 75#/45#
Rest 3 minutes between each round
Post Bench Weight and time for each round.
Thursday, December 6, 2012
Friday, 12/07/2012
Warm up: Choice
Strength: None
WOD: Complete all three parts:
Part 1: AMRAP 3 minutes
-5 Thrusters 95#/65#
-7 Box Jumps 24"/18"
Rest 3 minutes
Part 2: AMRAP 3 minutes
-7 Hand Release Push Ups
-7 Ball Slams 40#/30#
Rest 3 minutes
Part 3: AMRAP 3 minutes
-10 Double Unders
-5 Burpees
Post # of rounds completed for each Part.
Strength: None
WOD: Complete all three parts:
Part 1: AMRAP 3 minutes
-5 Thrusters 95#/65#
-7 Box Jumps 24"/18"
Rest 3 minutes
Part 2: AMRAP 3 minutes
-7 Hand Release Push Ups
-7 Ball Slams 40#/30#
Rest 3 minutes
Part 3: AMRAP 3 minutes
-10 Double Unders
-5 Burpees
Post # of rounds completed for each Part.
Wednesday, December 5, 2012
Tuesday, December 4, 2012
Wednesday 12/5/2012
Warm up: Dynamic
Strength: Rest
WOD: NOT For TIme
-Run 400m
-10 minutes of static stretching
-10 minutes of row
-10 more minutes of stretching
Really focus on working out the kinks. Work to the point of discomfort.
Strength: Rest
WOD: NOT For TIme
-Run 400m
-10 minutes of static stretching
-10 minutes of row
-10 more minutes of stretching
Really focus on working out the kinks. Work to the point of discomfort.
Monday, December 3, 2012
Tuesday, 12/4/2012
Warm up: Choice
Strength: On the minute for 10 minutes complete:
-5 Bench Press (should be fairly heavy... 75% of 5 rep max)
-5 Bar Dips (work on full range of motion)
WOD: For time, Complete 100 reps of the following exercises in as few rounds as possible.
-Pull ups
-GHD Sit ups
-True Push Ups
Reps per round are dictated by pull ups.
If you get 15 pull ups on your first round, you then do 15 reps each of the remaining exercises.
If you get 12 pull ups on your second round, you then do 12 reps each of the remaining exercises.
Post Bench Weight, time and # of rounds for WOD.
Strength: On the minute for 10 minutes complete:
-5 Bench Press (should be fairly heavy... 75% of 5 rep max)
-5 Bar Dips (work on full range of motion)
WOD: For time, Complete 100 reps of the following exercises in as few rounds as possible.
-Pull ups
-GHD Sit ups
-True Push Ups
Reps per round are dictated by pull ups.
If you get 15 pull ups on your first round, you then do 15 reps each of the remaining exercises.
If you get 12 pull ups on your second round, you then do 12 reps each of the remaining exercises.
Post Bench Weight, time and # of rounds for WOD.
Sunday, December 2, 2012
Monday, 12/03/2012
Warm up: Choice
Strength: 3 Sets Increasing weight each set. Not For Time!
1 Set = -10 Deadlift
-5 Hang Squat Cleans
-3 Jerks
A set is completed without putting the bar down. Goal is for as much weight as possible.
Rest 3 minutes between Sets
WOD: For TIme
-Run 400m
Then
20-15-10-5
-Thrusters 75#/45#
-Knees to Elbows
-Box Jumps 24"/20"
-Double Unders
Then
-Run 400m
Post time for each set of the strength and total time for WOD.
Strength: 3 Sets Increasing weight each set. Not For Time!
1 Set = -10 Deadlift
-5 Hang Squat Cleans
-3 Jerks
A set is completed without putting the bar down. Goal is for as much weight as possible.
Rest 3 minutes between Sets
WOD: For TIme
-Run 400m
Then
20-15-10-5
-Thrusters 75#/45#
-Knees to Elbows
-Box Jumps 24"/20"
-Double Unders
Then
-Run 400m
Post time for each set of the strength and total time for WOD.
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