Warm up: Choice
Strength: Bench 3 sets 5 reps
WOD: 5 rounds for time
-5 strict pull ups
-10 bar dips
-15 Ball Slams 30#/20#
-20 Kettle Swings 55#/35#
Post Bench Weight and time.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, May 30, 2013
Tuesday, May 28, 2013
Wednesday, 5/29/2013
Warm up: Dynamic
Strength: Rest
WOD: 5 rounds for time
-10 Front Squats 135#/75#
-20 GHD Sit ups
-10 Supine Ring Pull ups
-20 Back extensions
-100 Single Jump ropes
Post time.
Strength: Rest
WOD: 5 rounds for time
-10 Front Squats 135#/75#
-20 GHD Sit ups
-10 Supine Ring Pull ups
-20 Back extensions
-100 Single Jump ropes
Post time.
Monday, May 27, 2013
Tuesday, 5/28/2013
Warm up: Choice
Strength: In WOD
WOD: For time
21-15-9
-Deadlift 315#/225#
-Box Jumps 30"/24"
Scale this workout accordingly. This workout is from the regionals.
Post time and weight used.
Strength: In WOD
WOD: For time
21-15-9
-Deadlift 315#/225#
-Box Jumps 30"/24"
Scale this workout accordingly. This workout is from the regionals.
Post time and weight used.
Sunday, May 26, 2013
Monday, 5/27/2013 MEMORIAL DAY!
Warm up: Choice
Strength: Rest
WOD: "MURPH"
For time:
-Run 1 mile
-100 Pull ups
-200 Push ups
-300 Air squats
-Run 1 mile
Do the pull ups push ups and squats in any order you like.
Post time and give it your all! If you are not familiar with the story of MURPH, please read up on it!
Strength: Rest
WOD: "MURPH"
For time:
-Run 1 mile
-100 Pull ups
-200 Push ups
-300 Air squats
-Run 1 mile
Do the pull ups push ups and squats in any order you like.
Post time and give it your all! If you are not familiar with the story of MURPH, please read up on it!
Thursday, May 23, 2013
Friday, 5/24/2013
Warm up: Dynamic
Strength: Rest
WOD: 4 Unbroken rounds for time. If set is broken, do 5 burpees and start the set back at 1.
-25 Double Unders
-20 Wall Balls 20#/8#
-15 Push Ups
-10 Kettle Swings 70#/55#
Post time and # of penalties.
Strength: Rest
WOD: 4 Unbroken rounds for time. If set is broken, do 5 burpees and start the set back at 1.
-25 Double Unders
-20 Wall Balls 20#/8#
-15 Push Ups
-10 Kettle Swings 70#/55#
Post time and # of penalties.
Wednesday, May 22, 2013
Tuesday, May 21, 2013
Wednesday, 5/22/2013
Warm up: Choice
Strength: Rest
WOD: "OMAR" Hero wod
For time:
-10 Thrusters 95#/65#
-15 Bar Facing Burpees
-20 Thrusters
-25 Bar Facing Burpees
-30 Thrusters
-35 Bar Facing Burpees
For burpees, jump over the bar and do the burpee facing the bar.
Post time.
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
Strength: Rest
WOD: "OMAR" Hero wod
For time:
-10 Thrusters 95#/65#
-15 Bar Facing Burpees
-20 Thrusters
-25 Bar Facing Burpees
-30 Thrusters
-35 Bar Facing Burpees
For burpees, jump over the bar and do the burpee facing the bar.
Post time.
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
Monday, May 20, 2013
Tuesday, 5/21/2013
Warm up: Dynamic
Strength: Bench 3 sets 5 reps
WOD: "Michael"
3 rounds for time
-Run 800m
-50 Back extensions
-50 GHD Sit ups
Post Bench weight and time.
Strength: Bench 3 sets 5 reps
WOD: "Michael"
3 rounds for time
-Run 800m
-50 Back extensions
-50 GHD Sit ups
Post Bench weight and time.
Sunday, May 19, 2013
Monday, 5/20/2013
Warm up: Choice
Strength: Rest
WOD: "JACKIE"
For time:
-Row 1000m
-50 Thrusters 45#
-30 Pull ups
Post time!
Strength: Rest
WOD: "JACKIE"
For time:
-Row 1000m
-50 Thrusters 45#
-30 Pull ups
Post time!
Thursday, May 16, 2013
Friday, 5/17/2013
Warm up: Dynamic
Strength: Squat 3 sets 5 reps
WOD: 4 Rounds for time:
-25 Kettle Swings 55#/35#
-25 GHD Sit ups
Compare to 7/25/2012
Post squat weight and time.
Strength: Squat 3 sets 5 reps
WOD: 4 Rounds for time:
-25 Kettle Swings 55#/35#
-25 GHD Sit ups
Compare to 7/25/2012
Post squat weight and time.
Wednesday, May 15, 2013
Thursday, 5/16/2013
Rest Day!!!
Get to the gym and GET YOUR YOGA ON!!!!
If you have not yet, you will not be disappointed!
Get to the gym and GET YOUR YOGA ON!!!!
If you have not yet, you will not be disappointed!
Tuesday, May 14, 2013
Wednesday, 5/15/2013
Warm up: Choice
Strength: Bench 3 sets 5 reps (same as Monday)
WOD: 3 Rounds, increase weight each round
-5 Dead Lift
-5 Hang Clean
-5 Push press
DO NOT put the bar down during round. If bar is dropped do a 10 burpee penalty after the round.
Rest as needed between rounds.
Post bench weight, and weight for each round.
Strength: Bench 3 sets 5 reps (same as Monday)
WOD: 3 Rounds, increase weight each round
-5 Dead Lift
-5 Hang Clean
-5 Push press
DO NOT put the bar down during round. If bar is dropped do a 10 burpee penalty after the round.
Rest as needed between rounds.
Post bench weight, and weight for each round.
Monday, May 13, 2013
Tuesday, 5/14/2013
Warm up: Choice
Strength: Squat 3 sets 5 reps (Again, if you got all your reps last week, up the weight!)
WOD: "Kelly"
5 Rounds for time:
-Run 400m
-30 Box Jumps 24"/20"
-30 Wall Balls 20#/8or10#
Post squat weight and time.
Strength: Squat 3 sets 5 reps (Again, if you got all your reps last week, up the weight!)
WOD: "Kelly"
5 Rounds for time:
-Run 400m
-30 Box Jumps 24"/20"
-30 Wall Balls 20#/8or10#
Post squat weight and time.
Sunday, May 12, 2013
Monday, 5/13/2013
Warm up: Run
Strength: Bench 3 sets 5 reps (if you completed the sets last week without trouble, increase the weight for this week!)
WOD: 3 Rounds for time of:
-Run 400m
-20 Pull ups
-20 Ab mat sit ups
-20 Kettle swings 55#/35#
NO REST BETWEEN ROUNDS!
Compare this wod to Monday 4/29/2013. Everything is the same except there is NO rest between rounds.
Post bench weight, time and thoughts.
Strength: Bench 3 sets 5 reps (if you completed the sets last week without trouble, increase the weight for this week!)
WOD: 3 Rounds for time of:
-Run 400m
-20 Pull ups
-20 Ab mat sit ups
-20 Kettle swings 55#/35#
NO REST BETWEEN ROUNDS!
Compare this wod to Monday 4/29/2013. Everything is the same except there is NO rest between rounds.
Post bench weight, time and thoughts.
Thursday, May 9, 2013
Friday, 5/10/2013
Warm up: Choice
Strength: Bench 3 sets 5 reps (same weight as Tuesday)
WOD: For time:
-40 GHD Sit ups
-40 Kettle Swings 55#/35#
-40 Hand Release Push ups
-20 GHD Sit ups
-20 Kettle Swings 55#/35#
-20 Hand Release Push ups
-40 GHD Sit ups
-40 Kettle Swings 55#/35#
-40 Hand Release Push Ups
Post Bench Weight and Time
Strength: Bench 3 sets 5 reps (same weight as Tuesday)
WOD: For time:
-40 GHD Sit ups
-40 Kettle Swings 55#/35#
-40 Hand Release Push ups
-20 GHD Sit ups
-20 Kettle Swings 55#/35#
-20 Hand Release Push ups
-40 GHD Sit ups
-40 Kettle Swings 55#/35#
-40 Hand Release Push Ups
Post Bench Weight and Time
Wednesday, May 8, 2013
Tuesday, May 7, 2013
Wednesday, 5/8/2013
Warm up: Choice
Strength: Squat 3 sets 5 reps (Same as Monday or last week)
WOD: For time
-Run 1 Mile
20-15-10-5
-Overhead Lunge Steps 25#/15#
-Double Unders
-Overhead Step ups to 20"/12" box 25#/15#
Post squat weight and time.
Strength: Squat 3 sets 5 reps (Same as Monday or last week)
WOD: For time
-Run 1 Mile
20-15-10-5
-Overhead Lunge Steps 25#/15#
-Double Unders
-Overhead Step ups to 20"/12" box 25#/15#
Post squat weight and time.
Monday, May 6, 2013
Tuesday, 5/7/2013
Warm up: Dynamic
Strength: Bench 3 sets 5 reps. If you got all reps last week then raise the weight. If you struggled at the weight last week, then stay there for this week.
WOD: 4 rounds for time:
-12 Power Cleans 135#/95#
-Run 1 full gasser
-12 Ring Dips
-Run 1/2 gasser
-12 Pull ups
1 Gasser = sprint 50 yards down and back twice (total = 200yds)
1/2 Gasser = sprint 50 yards down and back (total =100 yds)
Post bench weight and time.
Strength: Bench 3 sets 5 reps. If you got all reps last week then raise the weight. If you struggled at the weight last week, then stay there for this week.
WOD: 4 rounds for time:
-12 Power Cleans 135#/95#
-Run 1 full gasser
-12 Ring Dips
-Run 1/2 gasser
-12 Pull ups
1 Gasser = sprint 50 yards down and back twice (total = 200yds)
1/2 Gasser = sprint 50 yards down and back (total =100 yds)
Post bench weight and time.
Sunday, May 5, 2013
Monday, 5/6/2013
Warm up: Choice
Strength: Optional. Squats 3 sets 5 reps
WOD: "FILTHY 50's"
For time:
-50 Box Jumps 24"/20"
-50 Jumping Pull ups
-50 Kettle Swings 35#/25#
-50 Walking Lunge Steps
-50 Knees to Elbows
-50 Push Press 45#/25#
-50 Back Extensions
-50 Wall Balls 20#/10#
-50 Burpees
-50 Double Unders
Post Squat weight if done and time.
Strength: Optional. Squats 3 sets 5 reps
WOD: "FILTHY 50's"
For time:
-50 Box Jumps 24"/20"
-50 Jumping Pull ups
-50 Kettle Swings 35#/25#
-50 Walking Lunge Steps
-50 Knees to Elbows
-50 Push Press 45#/25#
-50 Back Extensions
-50 Wall Balls 20#/10#
-50 Burpees
-50 Double Unders
Post Squat weight if done and time.
Thursday, May 2, 2013
Friday, 5/3/2013
Warm up: Choice
Strength: Squats 3 sets 5 reps. Use same weight as Tuesday.
WOD: 3 Rounds For time:
-Run 800m
-Backpedal 400m
Post Squat weight and time.
Strength: Squats 3 sets 5 reps. Use same weight as Tuesday.
WOD: 3 Rounds For time:
-Run 800m
-Backpedal 400m
Post Squat weight and time.
Wednesday, May 1, 2013
Thursday, 5/2/13
REST DAY!!
Yoga Class is Thursday at 5:30pm. We have also added another yoga class on Tuesdays at 6:00pm Yoga classes are being charged now. For our members we are going to be charging $10.00 per member monthly if you choose to attend these classes.This is for unlimited classes (8 classes a month). The drop- in fee for individual classes will be $15.00. We are asking members that would like to take advantage of this great deal to pay cash for this first month. There will be a roll sheet to sign if you would like to have it drawn out monthly.
Note- Yoga is usually around $100.00 a month. You are getting a smoking deal. If you attend 4 times a month you are only paying $2.50 per class or for all 8 classes is only $1.25 per class.
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