Warm up: Choice
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Front Squat 185#/115# If you can do this wod at 225#/135#
1-2-3-4-5-6-7-8-9-10
-Box Jumps 24"/20"
Do 5 burpees after every round.
First round is 10 front squat, 1 box jump and 5 burpees.
Post weight and time.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, August 29, 2013
Wednesday, August 28, 2013
Tuesday, August 27, 2013
Wednesday, 8/28/2013
Warm up: Run Washburn loop or Ride 150 calories airdyne or row 150 calories
Then: 3 rounds
-20 Air Squats
-15 Strict Press 45#/25#
-10 Ab mat sit ups
-5 Burpees
Strength: In WOD
WOD: Power Clean 3-3-3-1-1-1
Increase weight every set working up to a Heavy 1 rep!
Rest 5 minutes
Jerk: 3-3-3-1-1-1
Increase weight every set working up to a Heavy 1 rep!
You are not looking for a 1 rep max! Last set should be around 90% or max.
Post weights for each lift.
Then: 3 rounds
-20 Air Squats
-15 Strict Press 45#/25#
-10 Ab mat sit ups
-5 Burpees
Strength: In WOD
WOD: Power Clean 3-3-3-1-1-1
Increase weight every set working up to a Heavy 1 rep!
Rest 5 minutes
Jerk: 3-3-3-1-1-1
Increase weight every set working up to a Heavy 1 rep!
You are not looking for a 1 rep max! Last set should be around 90% or max.
Post weights for each lift.
Monday, August 26, 2013
Tuesday, 8/27/2013
Warm up: Dynamic and 5 minutes rolling out
Strength: In WOD
WOD: 7 Rounds for time
-10 reps Bench Press 165#/105#
-10 Strict Chin ups
-15 GHD Sit ups
-15 Kettle Swings 70#/55#
-20 Double Unders
Post time
Remember, please clean up the equipment and put it away when you are done!
There are wipes throughout the gym to clean up the chalk and wipe down the equipment.
It only takes a couple minutes so please do your part!
Strength: In WOD
WOD: 7 Rounds for time
-10 reps Bench Press 165#/105#
-10 Strict Chin ups
-15 GHD Sit ups
-15 Kettle Swings 70#/55#
-20 Double Unders
Post time
Remember, please clean up the equipment and put it away when you are done!
There are wipes throughout the gym to clean up the chalk and wipe down the equipment.
It only takes a couple minutes so please do your part!
Sunday, August 25, 2013
Monday, 8/26/2013
Warm up: Choice
Strength: In WOD
WOD: For Time
-50 Reps Front Squat 135#/75#
Every time the bar is racked, do 7 Ring Dips
Post time and # of rings dips.
Strength: In WOD
WOD: For Time
-50 Reps Front Squat 135#/75#
Every time the bar is racked, do 7 Ring Dips
Post time and # of rings dips.
Thursday, August 22, 2013
Friday, 8/23/2013
Warm up: Roll out 5-10 minutes
Then 10 minutes on Airdyne
Strength: IN WOD
WOD: Max Rounds
2 Reps Bench Press on the minute every minute until failure
Start at 135#/75#
Add 10# every round
Post weight for last round completed successfully!
Then 10 minutes on Airdyne
Strength: IN WOD
WOD: Max Rounds
2 Reps Bench Press on the minute every minute until failure
Start at 135#/75#
Add 10# every round
Post weight for last round completed successfully!
Wednesday, August 21, 2013
Tuesday, August 20, 2013
Wednesday, 8/21/2013
Warm up: Run Washburn Loop
Strength: None
WOD: 5 Rounds for time:
-20 GHD Sit ups
-20 Hand Release Push ups
-10 Box Jumps 24"/20"
-10 Pull Ups
Post time!
Strength: None
WOD: 5 Rounds for time:
-20 GHD Sit ups
-20 Hand Release Push ups
-10 Box Jumps 24"/20"
-10 Pull Ups
Post time!
Monday, August 19, 2013
Tuesday, 8/20/2013
Warm up: Dynamic
Strength: none
WOD: 4 Rounds for time
-50 Air Squats
-Run 400m
DON'T CHEAT THE AIR SQUATS!!!!!!!!!!!!!!
Full depth with full hip extension at the top!!!!
Post time!
Strength: none
WOD: 4 Rounds for time
-50 Air Squats
-Run 400m
DON'T CHEAT THE AIR SQUATS!!!!!!!!!!!!!!
Full depth with full hip extension at the top!!!!
Post time!
Sunday, August 18, 2013
Monday, 8/19/2013
Warm up: Airdyne ride for 7-10 minutes
Strength: None
WOD: AMRAP 7 minutes
-7 Ball Slams
-7 Ab Mat Sit ups
Cash out
-100 Double unders
POST # Rounds completed.
Strength: None
WOD: AMRAP 7 minutes
-7 Ball Slams
-7 Ab Mat Sit ups
Cash out
-100 Double unders
POST # Rounds completed.
Thursday, August 15, 2013
Friday, 8/16/2013
Warm up: Choice
Strength: In wod
WOD: "THE RU-BAN"
On the minute for 20 minutes:
Odd Minutes (1,3,5,7,9,11,13,15,17,19)
-3 Power Cleans 185#/105#
-30 Double Unders
Even Minutes (2,4,6,8,10,12,14,16,18,20)
-3 Front Squats 185#/105# (Weight must be power cleaned from the floor!)
-30 Double unders
For every minute that double unders are not completed, count a penalty.
After the 20 minutes do 5 burpees for every penalty.
Cap penalties at 10
Max # of burpees will be 50
THERE IS NO SUB FOR DOUBLE UNDERS. IF YOU CAN'T DO THE DOUBLE UNDERS YOU WILL OWE 50 BURPEES AT THE CONCLUSION OF THE WOD!
Post weight and # of penalties.
Strength: In wod
WOD: "THE RU-BAN"
On the minute for 20 minutes:
Odd Minutes (1,3,5,7,9,11,13,15,17,19)
-3 Power Cleans 185#/105#
-30 Double Unders
Even Minutes (2,4,6,8,10,12,14,16,18,20)
-3 Front Squats 185#/105# (Weight must be power cleaned from the floor!)
-30 Double unders
For every minute that double unders are not completed, count a penalty.
After the 20 minutes do 5 burpees for every penalty.
Cap penalties at 10
Max # of burpees will be 50
THERE IS NO SUB FOR DOUBLE UNDERS. IF YOU CAN'T DO THE DOUBLE UNDERS YOU WILL OWE 50 BURPEES AT THE CONCLUSION OF THE WOD!
Post weight and # of penalties.
Wednesday, August 14, 2013
Tuesday, August 13, 2013
Wednesday, 8/14/2013
Warm up: Choice
Strength: Squat 3-3-3-3-3
Weight should increase with each set. These sets do not include warm ups!
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Kettle Swings 70#/55#
1-2-3-4-5-6-7-8-9-10
-Box Jumps 24"/20"
First set is 10 kettle swings and 1 box jump, then 9 kettle swings and 2 box jumps and so on.
Post squat weight for each set and time for wod.
Strength: Squat 3-3-3-3-3
Weight should increase with each set. These sets do not include warm ups!
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Kettle Swings 70#/55#
1-2-3-4-5-6-7-8-9-10
-Box Jumps 24"/20"
First set is 10 kettle swings and 1 box jump, then 9 kettle swings and 2 box jumps and so on.
Post squat weight for each set and time for wod.
Monday, August 12, 2013
Tuesday, 8/13/2013
Warm up: Run, Ride or Row 10 minutes
Then 3 Rounds
-10 GHD Sit ups Tempo 3 down 2 hold 2 up
-10 Hand Release Push Ups
-10 Air Squats Slow and concentrate on form
Strength: In Wod
WOD: For Reps
Tabata rounds 20 seconds on 10 seconds off
4 Cycles
-2 rounds Bench 135#/75#
-2 rounds Strict Chin ups
Rest 2 minutes
-2 rounds Bar dips
-2 rounds strict Press 75#/45#
Rest 2 minutes
This will be a total of 8 rounds for each movement.
Post total reps for each movement!
Then 3 Rounds
-10 GHD Sit ups Tempo 3 down 2 hold 2 up
-10 Hand Release Push Ups
-10 Air Squats Slow and concentrate on form
Strength: In Wod
WOD: For Reps
Tabata rounds 20 seconds on 10 seconds off
4 Cycles
-2 rounds Bench 135#/75#
-2 rounds Strict Chin ups
Rest 2 minutes
-2 rounds Bar dips
-2 rounds strict Press 75#/45#
Rest 2 minutes
This will be a total of 8 rounds for each movement.
Post total reps for each movement!
Sunday, August 11, 2013
Monday, 8/12/2012
For those who competed on Saturday in the garage games, do WOD B.
For everyone who did not compete, DO WOD A.
WOD A:
Warm up: Dynamic
Strength: None
WOD: For time
-15 Power Cleans 155#/95#
-30 Toes to Bars
-30 Box Jumps 24"/20"
-15/10 Chest to Bar Pull ups
-30 Double Unders
-15 Kettle bell thrusters 55#/35# each hand
-30 Burpees jumping onto plate
-15 Overhead Stationary Lunges 45#/25#
Post time
WOD B:
Run, Ride, or Row for 10-20 minutes
Roll out and stretch for 20 minutes.
For everyone who did not compete, DO WOD A.
WOD A:
Warm up: Dynamic
Strength: None
WOD: For time
-15 Power Cleans 155#/95#
-30 Toes to Bars
-30 Box Jumps 24"/20"
-15/10 Chest to Bar Pull ups
-30 Double Unders
-15 Kettle bell thrusters 55#/35# each hand
-30 Burpees jumping onto plate
-15 Overhead Stationary Lunges 45#/25#
Post time
WOD B:
Run, Ride, or Row for 10-20 minutes
Roll out and stretch for 20 minutes.
Wednesday, August 7, 2013
Thursday, 8/8/2013
REST DAY!!!
GET TO YOGA!!!!!!!!
ALSO, ANYTIME YOU HAPPEN TO SEE RUSS IN THE GYM, PLEASE TELL HIM THANK YOU FOR ALL THE HARD WORK HE HAS DONE IN HELPING US IMPROVE THE GYM.
WITHOUT HIM, THE NEW RIG SIMPLY WOULD NOT HAVE HAPPENED!
THANK YOU RUSS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
ALSO PLEASE STAY OFF THE RACK AND AWAY FROM THE SURROUNDING AREA OF THE CONSTRUCTION!! WE ARE WORKING HARD TO FINISH UP THE NEW IMPROVEMENTS!
GET TO YOGA!!!!!!!!
ALSO, ANYTIME YOU HAPPEN TO SEE RUSS IN THE GYM, PLEASE TELL HIM THANK YOU FOR ALL THE HARD WORK HE HAS DONE IN HELPING US IMPROVE THE GYM.
WITHOUT HIM, THE NEW RIG SIMPLY WOULD NOT HAVE HAPPENED!
THANK YOU RUSS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
ALSO PLEASE STAY OFF THE RACK AND AWAY FROM THE SURROUNDING AREA OF THE CONSTRUCTION!! WE ARE WORKING HARD TO FINISH UP THE NEW IMPROVEMENTS!
Tuesday, August 6, 2013
Wednesday, 8/7/2013
Warm up: Choice
Strength: None
WOD: Tabata (20 seconds on 10 seconds off)
2 Cycles
-4 rounds Push Ups
-4 rounds Supine Ring Pull ups
-4 rounds Burpees
-4 rounds Kettle Swings 55#/35#
Rest 2 minutes between cycles
Post total reps for each exercise.
Strength: None
WOD: Tabata (20 seconds on 10 seconds off)
2 Cycles
-4 rounds Push Ups
-4 rounds Supine Ring Pull ups
-4 rounds Burpees
-4 rounds Kettle Swings 55#/35#
Rest 2 minutes between cycles
Post total reps for each exercise.
Monday, August 5, 2013
Tuesday 8/5/13
Warm Up: Choice
Strength: 3x5 Weighted Pull Ups
WOD: 30 secs on / 30 seconds off for a total of 3 Mins of:
Airdyne for Calories
Rest 1 minute
30 secs on / 30 seconds off for a total of 3 Mins of:
Bar Dips
Rest 1 minute
30 secs on / 30 seconds off for a total of 3 Mins of:
Ab Mat Sit Ups
Rest 1 minute
30 secs on / 30 seconds off for a total of 3 Mins of:
Air Squats
Post weight and total reps of each movement.
Strength: 3x5 Weighted Pull Ups
WOD: 30 secs on / 30 seconds off for a total of 3 Mins of:
Airdyne for Calories
Rest 1 minute
30 secs on / 30 seconds off for a total of 3 Mins of:
Bar Dips
Rest 1 minute
30 secs on / 30 seconds off for a total of 3 Mins of:
Ab Mat Sit Ups
Rest 1 minute
30 secs on / 30 seconds off for a total of 3 Mins of:
Air Squats
Post weight and total reps of each movement.
Sunday, August 4, 2013
Monday, 8/5/2013
Warm up: Run Washburn Loop
Strength: In WOD
WOD: For Time:
-30 SQUAT CLEAN AND JERKS 155#/105#
For rep to count you MUST go into a FULL SQUAT!
Post time.
Strength: In WOD
WOD: For Time:
-30 SQUAT CLEAN AND JERKS 155#/105#
For rep to count you MUST go into a FULL SQUAT!
Post time.
Thursday, August 1, 2013
Friday 8/2/13
Warm up: choice and roll out for 10 mins
Strength: In WOD
WOD: "DT"
5 rounds for time
12- Deadlifts 155/105
9- Hang POWER Cleans 155/105
6- Push Jerks 155/105
Strength: In WOD
WOD: "DT"
5 rounds for time
12- Deadlifts 155/105
9- Hang POWER Cleans 155/105
6- Push Jerks 155/105
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