Warm up: Choice
Strength: Bench 3 sets 5 reps. Use the same weight as Monday.
WOD: 3 rounds for max reps no rest between movements
-30 seconds max reps chin ups
-30 seconds max reps double unders
-30 seconds max reps hand release push ups
-30 seconds max reps double unders
-30 seconds max reps push press 95#/65#
-30 seconds max reps double unders
Rest 5 minutes between rounds
Total time 24 minutes
Post bench weight and total reps for each round.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Tuesday, April 30, 2013
Monday, April 29, 2013
Tuesday, 4/30/2013
Warm up: Choice
Strength: Squat 3 sets 5 reps. Again this is 3 work sets. Take your time working up to a good weight. Should be a MINIMUM of 2-3 warm up sets. Push yourself!
WOD: For time:
21-15-9
-Power Cleans 135#/95#
-Wall Balls 25#/15#
Rest 5 Minutes
Then
-50 Double Unders
-20 Knees to Elbows
-50 Double Unders
-20 Burpees
Post squat weight and time for each.
Strength: Squat 3 sets 5 reps. Again this is 3 work sets. Take your time working up to a good weight. Should be a MINIMUM of 2-3 warm up sets. Push yourself!
WOD: For time:
21-15-9
-Power Cleans 135#/95#
-Wall Balls 25#/15#
Rest 5 Minutes
Then
-50 Double Unders
-20 Knees to Elbows
-50 Double Unders
-20 Burpees
Post squat weight and time for each.
Sunday, April 28, 2013
Monday, 4/29/2013
Warm up: Run
Strength: Bench 3 sets 5 reps. This is 3 WORK sets of 5. You should have at least 2 full warm up sets. We will be staying on this structure for some time. Keep track of your progress.
WOD: 3 rounds each for time:
-Run 400m
-20 Pull Ups
-20 Ab mat sit ups
-20 Kettle Swings 55#/35#
Rest 3 minutes between rounds.
Post Bench weight and time for each round.
Strength: Bench 3 sets 5 reps. This is 3 WORK sets of 5. You should have at least 2 full warm up sets. We will be staying on this structure for some time. Keep track of your progress.
WOD: 3 rounds each for time:
-Run 400m
-20 Pull Ups
-20 Ab mat sit ups
-20 Kettle Swings 55#/35#
Rest 3 minutes between rounds.
Post Bench weight and time for each round.
Thursday, April 25, 2013
Friday, 4/26/2013
Warm up: Dynamic
Strength: Rest
WOD: "Thank you Ruben"
For Time:
10-9-8-7-6-5-4-3-2-1
-Box Jumps 24"/20"
-Burpees
THEN
1-2-3-4-5-6-7-8-9-10
-Ball Slams 30#/20#
-Burpees
After each round do 20 double unders!
So round 1 will 10 box jumps, 10 burpees then 20 double unders. Then 9 box jumps 9 burpees and 20 double unders all the way to 1 box jump 1 burpee then 20 double unders. Then 1 ball slam 1 burpee and 20 double unders all the way until last set of 10 ball slams 10 burpees and 20 double unders.
If you cannot do double unders, DO NOT DO SINGLES!!! Scale the # of double unders if needed. Scale to either 10 or 5 depending on your level.
Post time and # of double unders used. (20, 10, or 5) RX=20
Strength: Rest
WOD: "Thank you Ruben"
For Time:
10-9-8-7-6-5-4-3-2-1
-Box Jumps 24"/20"
-Burpees
THEN
1-2-3-4-5-6-7-8-9-10
-Ball Slams 30#/20#
-Burpees
After each round do 20 double unders!
So round 1 will 10 box jumps, 10 burpees then 20 double unders. Then 9 box jumps 9 burpees and 20 double unders all the way to 1 box jump 1 burpee then 20 double unders. Then 1 ball slam 1 burpee and 20 double unders all the way until last set of 10 ball slams 10 burpees and 20 double unders.
If you cannot do double unders, DO NOT DO SINGLES!!! Scale the # of double unders if needed. Scale to either 10 or 5 depending on your level.
Post time and # of double unders used. (20, 10, or 5) RX=20
YOGA CLASS TONIGHT
Yoga class is 5:30-6:30 tonight! Please try and make it on time!! See you guys there
Wednesday, April 24, 2013
CF LADIES NIGHT OUT
There is going to be a " CF ladies night out" this Saturday (4/27). It's your night to go out and relax. The plan is to meet at the gym Saturday night at 6pm. I do believe Anne has the plan/idea for the night!! Contact info for Anne is on the white board at the gym, feel free to contact her with questions. GO OUT, YOU DESERVE IT!!
GUYS- Our night will be coming up Soon!!
Tuesday, April 23, 2013
Wednesday, 4/24/2013
Warm up: Choice
Strength: None
WOD: 10 Rounds
-Sprint 40yards
Rest 1 minute between efforts
Then
AMRAP 5 minutes
-5 Supine Ring Pull ups
-5 Bar Dips
Post fastest and slowest 40 time, and rounds completed.
Strength: None
WOD: 10 Rounds
-Sprint 40yards
Rest 1 minute between efforts
Then
AMRAP 5 minutes
-5 Supine Ring Pull ups
-5 Bar Dips
Post fastest and slowest 40 time, and rounds completed.
Monday, April 22, 2013
Tuesday, 4/23/2013
Warm up: Dynamic
Strength: Rest
WOD: For time:
-Run 800m
-20 Box Jumps 24"/20"
-20 Pull Ups
-30 GHD Sit Ups
-Run 800m
-15 Box Jumps 24"/20"
-15 Pull Ups
-25 GHD Sit Ups
-Run 800m
-10 Box Jumps 24"/20"
-10 Pull Ups
-20 GHD Sit Ups
-Run 800m
Post time.
Strength: Rest
WOD: For time:
-Run 800m
-20 Box Jumps 24"/20"
-20 Pull Ups
-30 GHD Sit Ups
-Run 800m
-15 Box Jumps 24"/20"
-15 Pull Ups
-25 GHD Sit Ups
-Run 800m
-10 Box Jumps 24"/20"
-10 Pull Ups
-20 GHD Sit Ups
-Run 800m
AND THEN RESTART THE CLOCK AND DO 100 BURPEES FOR TIME....( JUST KIDDING)
Post time.
Sunday, April 21, 2013
Monday, 4/22/2013
Warm up: Choice
Strength: Rest
WOD: For time:
-Row 500m
-50 Push ups
-Run 800m
-50 Air squats
-Ride Airdyne 50 calories
-50 Ab mat sit ups
Post time.
Strength: Rest
WOD: For time:
-Row 500m
-50 Push ups
-Run 800m
-50 Air squats
-Ride Airdyne 50 calories
-50 Ab mat sit ups
Post time.
Thursday, April 18, 2013
Friday, 4/19/2013
Warm up: Run Washburn Loop
Strength: Power Cleans 5 sets 5 reps. All 5 work sets should be the same weight. 5 reps are touch and go. Use warm up sets to get to a good weight!
WOD: For time:
15-12-9
-Thrusters 135#/95#
-Weighted Pull ups 45#/25#
Post power clean weight and time.
Strength: Power Cleans 5 sets 5 reps. All 5 work sets should be the same weight. 5 reps are touch and go. Use warm up sets to get to a good weight!
WOD: For time:
15-12-9
-Thrusters 135#/95#
-Weighted Pull ups 45#/25#
Post power clean weight and time.
Wednesday, April 17, 2013
Thursday, 4/18/2013
 |
| Jantz, Brandon, Rylee and Kayla ENCOURAGEMENT can go a long way!! |
Rest Day!!!
YOGA CLASS 5:30-6:30PM
"You learn you can do your best even when it's hard, even when you're tired and maybe hurting a little bit. It feels good to show some courage."
-Joe Namath
Tuesday, April 16, 2013
Wednesday, 4/17/2013
Warm Up: Choice
Strength: Rest
WOD: "Death By Ball Slams"
On the minute every minute increase reps by one until you fail to get reps in the minute.
Start at 5
So do 5 ball slams the first minute, then 6 the second minute then 7 and so on.
Weights: Guys 30# Girls 20#
Post highest round completed.
Strength: Rest
WOD: "Death By Ball Slams"
On the minute every minute increase reps by one until you fail to get reps in the minute.
Start at 5
So do 5 ball slams the first minute, then 6 the second minute then 7 and so on.
Weights: Guys 30# Girls 20#
Post highest round completed.
Monday, April 15, 2013
Tuesday, 4/16/2013
Warm up: Dynamic
Strength: Bench 3 sets 10 reps
WOD: 3 rounds NOT for time:
-3 Muscle Ups (If you cannot do a muscle up, sub 1 set of 10 strict bar dips and 10 chest to bar pull ups)
-10 Strict Press 95#/65#
-20 Ball Plyo push ups (alternating one hand on ball)
Again this is not for time. If you don't do muscle ups, take your time and concentrate on exploding on the chest to bar pull ups and getting full depth in the bar dips. Work explosiveness on the push ups!
Post bench weight and thoughts.
Strength: Bench 3 sets 10 reps
WOD: 3 rounds NOT for time:
-3 Muscle Ups (If you cannot do a muscle up, sub 1 set of 10 strict bar dips and 10 chest to bar pull ups)
-10 Strict Press 95#/65#
-20 Ball Plyo push ups (alternating one hand on ball)
Again this is not for time. If you don't do muscle ups, take your time and concentrate on exploding on the chest to bar pull ups and getting full depth in the bar dips. Work explosiveness on the push ups!
Post bench weight and thoughts.
Sunday, April 14, 2013
Monday, 4/15/2013
Warm up: Choice
Strength: Rest
WOD: "CONQUISTADOR"
For time:
-100 Wall Balls 15#/8#
-100 Kettle Swings 55#/35#
-100 Ab Mat sit ups
-100 Burpees
Post time!
Strength: Rest
WOD: "CONQUISTADOR"
For time:
-100 Wall Balls 15#/8#
-100 Kettle Swings 55#/35#
-100 Ab Mat sit ups
-100 Burpees
Post time!
Thursday, April 11, 2013
Friday, 4/12/2013
Warm up: Choice
Strength: Rest
WOD: "FIGHT GONE BAD"
3 rounds for max reps of each exercise
-1 minute max rep wall balls 20#/10#
-1 minute max rep SDHP 75#/55#
-1 minute max rep Box jumps 20"/12"
-1 minute max rep Push Press 75#/55#
-1 minute max Row for calories
Rest 1 minute between rounds
Score sheets are in the gym. Have someone else count reps and range of motion for you. Full range of motion is required on all movements, or it is a "no rep".
Post total score.
Strength: Rest
WOD: "FIGHT GONE BAD"
3 rounds for max reps of each exercise
-1 minute max rep wall balls 20#/10#
-1 minute max rep SDHP 75#/55#
-1 minute max rep Box jumps 20"/12"
-1 minute max rep Push Press 75#/55#
-1 minute max Row for calories
Rest 1 minute between rounds
Score sheets are in the gym. Have someone else count reps and range of motion for you. Full range of motion is required on all movements, or it is a "no rep".
Post total score.
Wednesday, April 10, 2013
Tuesday, April 9, 2013
YOGA CLASS THURSDAY
Don't forget there is a YOGA Class Thursday from 5:30-6:30pm.
Sign up sheet is on the board at the gym, or you can email the gym to sign up as well.
Sign up sheet is on the board at the gym, or you can email the gym to sign up as well.
Wednesday, 4/10/2013
Warm up: Dynamic and roll out
Strength: Rest
WOD: Run or Row 5k or Ride Airdyne 10k
Post time
Strength: Rest
WOD: Run or Row 5k or Ride Airdyne 10k
Post time
Monday, April 8, 2013
Tuesday, 4/9/2013
Warm up: Choice
Strength: Bench 3 sets 20 reps
WOD: On the minute every minute
-5 burpees
-Max reps double unders for the remainder of the minute
Go until you reach 500 Double unders or 20 minutes.
This wod is capped at 20 minutes.
If you reach 20 minutes post total # of double unders completed.
THERE IS NO SUB FOR DOUBLE UNDERS IN THIS WORKOUT! PUSH THROUGH AND USE THE TIME TO WORK ON YOUR DOUBLE UNDERS.
Post time to complete double unders and total burpees.
Strength: Bench 3 sets 20 reps
WOD: On the minute every minute
-5 burpees
-Max reps double unders for the remainder of the minute
Go until you reach 500 Double unders or 20 minutes.
This wod is capped at 20 minutes.
If you reach 20 minutes post total # of double unders completed.
THERE IS NO SUB FOR DOUBLE UNDERS IN THIS WORKOUT! PUSH THROUGH AND USE THE TIME TO WORK ON YOUR DOUBLE UNDERS.
Post time to complete double unders and total burpees.
Sunday, April 7, 2013
Monday, 4/8/2013
Warm up: Run Washburn Loop
Strength: In WOD
WOD: Hero WOD. "JORGE"
FOR TIME:
-30 GHD Sit ups
-15 Squat Cleans 155#/105#
-24 GHD Sit ups
-12 Squat Cleans
-18 GHD Sit ups
-9 Squat Cleans
-12 GHD Sit ups
-6 Squat Cleans
-6 GHD Sit ups
-3 Squat Cleans
POST TIME!
Strength: In WOD
WOD: Hero WOD. "JORGE"
FOR TIME:
-30 GHD Sit ups
-15 Squat Cleans 155#/105#
-24 GHD Sit ups
-12 Squat Cleans
-18 GHD Sit ups
-9 Squat Cleans
-12 GHD Sit ups
-6 Squat Cleans
-6 GHD Sit ups
-3 Squat Cleans
POST TIME!
Friday, April 5, 2013
Thursday, April 4, 2013
Friday, 4/05/2013
FINAL OPEN WOD! 13.5
We encourage everyone that can, to come down to the gym at 6:00pm for the workout and bbq. It will be a fun supportive atmosphere! With lots of food and BEER!
We encourage everyone that can, to come down to the gym at 6:00pm for the workout and bbq. It will be a fun supportive atmosphere! With lots of food and BEER!
WORKOUT 13.5
MEN
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Wednesday, April 3, 2013
Thursday, 4/04/2013
REST DAY!!
(photo Allie, Andrea and Eric Janney's daughter)
Reminder Guys, BBQ is this Friday Night!! Come @6pm to watch and cheer our competitors!
Stay tuned for more info Thursday night or Friday morning for parking, etc.
Tuesday, April 2, 2013
Wednesday, 4/03/2013
Warm up: Choice
Strength: Rest
WOD: For time:
-400m Farmers Carry
Guys 70# each hand
Girls 55# each hand
Every time you stop moving perform a 5 burpee penalty before moving on. This means if you stop for any reason, putting the weight down or simply pausing for rest.
Post time and # of burpees.
Strength: Rest
WOD: For time:
-400m Farmers Carry
Guys 70# each hand
Girls 55# each hand
Every time you stop moving perform a 5 burpee penalty before moving on. This means if you stop for any reason, putting the weight down or simply pausing for rest.
Post time and # of burpees.
Monday, April 1, 2013
Tuesday, 4/2/2013
Warm up: Run Washburn Loop
Strength: Bench 8 Rounds Tabata 135#/95#
WOD: AMRAP 15 Minutes
-5 Pull ups
-5 Push ups
-5 Chin ups
-5 Bar dips
Post bench reps and rounds completed. Compare WOD to 8/20/2012
Strength: Bench 8 Rounds Tabata 135#/95#
WOD: AMRAP 15 Minutes
-5 Pull ups
-5 Push ups
-5 Chin ups
-5 Bar dips
Post bench reps and rounds completed. Compare WOD to 8/20/2012
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