Warm up: Choice
Strength: None
WOD: AMRAP 20 minutes:
-20 double unders
-10 push ups
-10 chin ups
-10 ghd sit ups
Post rounds completed.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, October 31, 2013
Wednesday, October 30, 2013
Tuesday, October 29, 2013
Wednesday, 10/30/2013
Warm up: "Sally"
Air Squats for 1st song
rest for 2nd song
Push ups for 3rd song
Ab Mat sit ups for 4tth song
Strength: WOD
WOD: Hang Power Cleans
3-3-3-3-3
Increase weight every set
Post weight.
Air Squats for 1st song
rest for 2nd song
Push ups for 3rd song
Ab Mat sit ups for 4tth song
Strength: WOD
WOD: Hang Power Cleans
3-3-3-3-3
Increase weight every set
Post weight.
Monday, October 28, 2013
Tuesday, 10/29/2013
Warm up: Choice
Strength: None
WOD: "Morrison" Hero WOD
For time:
50-40-30-20-10
-Wall Balls 20#/15#
-Box Jumps 24"/20"
-Kettle Swings 55#/35#
If you have trouble with wall balls, scale the weight to 15#/10#. Concentrate on full range of motion.
Post time.
Strength: None
WOD: "Morrison" Hero WOD
For time:
50-40-30-20-10
-Wall Balls 20#/15#
-Box Jumps 24"/20"
-Kettle Swings 55#/35#
If you have trouble with wall balls, scale the weight to 15#/10#. Concentrate on full range of motion.
Post time.
Sunday, October 27, 2013
Monday, 10/28/2013
Warm up: 2 rounds
-Row 20 Calories
-20 stationary lunge steps
-15 GHD Sit ups
-10 Burpees
Strength: In WOD
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Body Weight Bench
-Knees to Elbows
Post weight and time.
-Row 20 Calories
-20 stationary lunge steps
-15 GHD Sit ups
-10 Burpees
Strength: In WOD
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Body Weight Bench
-Knees to Elbows
Post weight and time.
Thursday, October 24, 2013
Friday, 10/25/2013
Warm up: Choice
Strength: Rest
WOD: "Oliveira" HERO WOD
4 rounds for time:
-Run 1000m (From fence at 400m turn a round to crosby and back)
-25 Pull Ups
-25 GHD Sit ups
Optional: Where boots and utility pants with a vest.
CPL BRIAN OLIVEIRA
3rd BN 1st Marines
Best Friend to AJ
Died on October 25th 2004
To honor a man and father that never got to hold his own son due to his sacrifice in serving his Country.
Strength: Rest
WOD: "Oliveira" HERO WOD
4 rounds for time:
-Run 1000m (From fence at 400m turn a round to crosby and back)
-25 Pull Ups
-25 GHD Sit ups
Optional: Where boots and utility pants with a vest.
CPL BRIAN OLIVEIRA
3rd BN 1st Marines
Best Friend to AJ
Died on October 25th 2004
To honor a man and father that never got to hold his own son due to his sacrifice in serving his Country.
Wednesday, October 23, 2013
Tuesday, October 22, 2013
Wednesday, 10/23/2013
Warm up: Choice
Strength: Rest
WOD: FOR TIME
200 Calorie ride on Airdyne
If you finish this in under 12 minutes you owe 2000m row
If you finish this in under 15 minutes you owe 2500m row
If you are OVER 15 minutes you owe 2500m row and 25 burpees
There is no rest between ride and row. Clock starts when you start riding and stops when you are done with the row or row and burpees.
Post time for Airdyne and total time.
Strength: Rest
WOD: FOR TIME
200 Calorie ride on Airdyne
If you finish this in under 12 minutes you owe 2000m row
If you finish this in under 15 minutes you owe 2500m row
If you are OVER 15 minutes you owe 2500m row and 25 burpees
There is no rest between ride and row. Clock starts when you start riding and stops when you are done with the row or row and burpees.
Post time for Airdyne and total time.
Monday, October 21, 2013
Tuesday, 10/22/2013
Warm up: 2 rounds
-Row 40 Calories
-15 GHD Sit ups
-10 Push ups
-5 burpees
Strength: In WOD
WOD: 5 rounds NOT For Time:
-10 Body Weight Bench Press
-7 Strict Pull Ups
-10 Strict Press 40% Body Weight
-7 Strict Chin ups
Post weight used for bench and press.
-Row 40 Calories
-15 GHD Sit ups
-10 Push ups
-5 burpees
Strength: In WOD
WOD: 5 rounds NOT For Time:
-10 Body Weight Bench Press
-7 Strict Pull Ups
-10 Strict Press 40% Body Weight
-7 Strict Chin ups
Post weight used for bench and press.
Sunday, October 20, 2013
Monday, 10/21/1013
Warm up: Run, row, or ride 10 minutes
Strength: in WOD
WOD: Squat 3-3-3-3-3-3-3
Increase weight every set working to a heavy 3 reps.
Post weight.
Strength: in WOD
WOD: Squat 3-3-3-3-3-3-3
Increase weight every set working to a heavy 3 reps.
Post weight.
Tuesday, October 15, 2013
Monday, October 14, 2013
Tuesday, 10/15/2013
Warm up: Choice
Strength: Press 3 sets 10 reps
WOD: Complete for time:
-20 Ring Push Ups
-20 Pull ups
-20 Bar dips
-10 Ring Push Ups
-10 Pull ups
-10 Bar dips
-5 Ring Push Ups
-5 Pull ups
-5 Bar dips
Post press weight and time.
Strength: Press 3 sets 10 reps
WOD: Complete for time:
-20 Ring Push Ups
-20 Pull ups
-20 Bar dips
-10 Ring Push Ups
-10 Pull ups
-10 Bar dips
-5 Ring Push Ups
-5 Pull ups
-5 Bar dips
Post press weight and time.
Sunday, October 13, 2013
Monday, 10/14/2013
Warm up: 75 calorie row or ride
Then 3 rounds
-20 Air Squats
-10 Push Ups
-10 Ghd Sit Ups
Strength: In WOD
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Dead lift 225#/155#
-Toes to bar
-Ball Slams 30#/15#or20#
Example 1st set will be 10 dead lift 10 toes to bar 10 ball slams then 9 dead lift 9 toes to bar 9 ball slams all the way down to 1 dead lift 1 toes to bar 1 ball slam.
Post time.
Then 3 rounds
-20 Air Squats
-10 Push Ups
-10 Ghd Sit Ups
Strength: In WOD
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Dead lift 225#/155#
-Toes to bar
-Ball Slams 30#/15#or20#
Example 1st set will be 10 dead lift 10 toes to bar 10 ball slams then 9 dead lift 9 toes to bar 9 ball slams all the way down to 1 dead lift 1 toes to bar 1 ball slam.
Post time.
Thursday, October 10, 2013
Friday, 10/11/2013
Warm up: -75 Calories on Airdyne
-30 Air Squats
-20 Push ups
-10 Pull ups
Strength: None
WOD: 5 Rounds for time:
-7 Squat Cleans 155#/105#
-14 Kettle Swings 55#/35#
Post time.
-30 Air Squats
-20 Push ups
-10 Pull ups
Strength: None
WOD: 5 Rounds for time:
-7 Squat Cleans 155#/105#
-14 Kettle Swings 55#/35#
Post time.
Wednesday, October 9, 2013
Thursday, 10/10/2013
Rest Day!
YOGA!!!!!!!!!!!!!
If you have not yet been, do yourself a favor and give YOGA a try! Our YOGA instructor is amazing! Go one time and you will be hooked. It might also be just what you need to get you over the hump in some of your workouts.
YOGA!!!!!!!!!!!!!
If you have not yet been, do yourself a favor and give YOGA a try! Our YOGA instructor is amazing! Go one time and you will be hooked. It might also be just what you need to get you over the hump in some of your workouts.
Tuesday, October 8, 2013
Wednesday, 10/9/2013
Warm up: CHOICE: Just a reminder, THIS IS IMPORTANT!!!!! You need to be good and warm before just jumping into a WOD! You should have a good sweat going, if not then you are not getting enough of a warm up!
Strength: In Wod
WOD: 3 rounds for time of:
-15 Hang Power Cleans 135#/95#
-Run 400m
-15 Shoulder to overhead 135#/95#
-Row 500m
Post time.
Note: Spend time working Mobility. Spent AT LEAST 2 mins on each side.
Strength: In Wod
WOD: 3 rounds for time of:
-15 Hang Power Cleans 135#/95#
-Run 400m
-15 Shoulder to overhead 135#/95#
-Row 500m
Post time.
Note: Spend time working Mobility. Spent AT LEAST 2 mins on each side.
Tuesday, 10/9/2013
Warm up: Sally (CD is in the cd player) Turn the cd on and go with the song.
-Air Squats: On "Sally Down", go down and hold a strict squat position until you here "Bring Sally Up". Do this for the duration of the song.
Rest for one song approx 3:20 Seconds
-Push ups: On "Bring Sally Down" go down, touch chest to the floor without allowing hips or knees to touch until you hear "Bring Sally Up" Get as far through the song as you can!
No Rest
-Ab Mat sit ups
Song will play 4 times.
Strength: None
WOD: 25-20-15-10-5 unbroken sets for time of:
-Wall Balls 20#/8-10#
-Box Jumps 24"20"
Post time.
-Air Squats: On "Sally Down", go down and hold a strict squat position until you here "Bring Sally Up". Do this for the duration of the song.
Rest for one song approx 3:20 Seconds
-Push ups: On "Bring Sally Down" go down, touch chest to the floor without allowing hips or knees to touch until you hear "Bring Sally Up" Get as far through the song as you can!
No Rest
-Ab Mat sit ups
Song will play 4 times.
Strength: None
WOD: 25-20-15-10-5 unbroken sets for time of:
-Wall Balls 20#/8-10#
-Box Jumps 24"20"
Post time.
Sunday, October 6, 2013
Monday, 10/7/2013
Warm up: Choice
Strength: None
WOD: AMRAP 30 minutes
-100 Single Jump ropes
-20 Ghd Sit ups
-10 Hand Release Push Ups
-30 Double Unders
-10 Strict Pull ups
This is not a sprint! Focus on form and range of motion. Take your time and make every rep as perfect as it can be!
Post rounds completed.
Strength: None
WOD: AMRAP 30 minutes
-100 Single Jump ropes
-20 Ghd Sit ups
-10 Hand Release Push Ups
-30 Double Unders
-10 Strict Pull ups
This is not a sprint! Focus on form and range of motion. Take your time and make every rep as perfect as it can be!
Post rounds completed.
Thursday, October 3, 2013
Friday, 10/4/2013
Warm up: Choice
Strength: In WOD
WOD: 25 minutes move as much weight as possible.
1 round =
-1 rep Back Squat
-1 rep Bench Press
-1 rep Power Clean
This is the same format as 10,000#.
Choose a weight for each lift that you would normally do for a good set of 5.
FOCUS ON STRICT FORM FOR THE LIFTS!!!!!!
If your form is not perfect then the weight is too much.
Find the correct weight for you before you start!
Post weight used for each lift and # of rounds completed with total weight moved.
Strength: In WOD
WOD: 25 minutes move as much weight as possible.
1 round =
-1 rep Back Squat
-1 rep Bench Press
-1 rep Power Clean
This is the same format as 10,000#.
Choose a weight for each lift that you would normally do for a good set of 5.
FOCUS ON STRICT FORM FOR THE LIFTS!!!!!!
If your form is not perfect then the weight is too much.
Find the correct weight for you before you start!
Post weight used for each lift and # of rounds completed with total weight moved.
Tuesday, October 1, 2013
Wednesday, 10/2/2013
Warm up: Run, Row, or ride 10 minutes
Strength: Rest
WOD: For time:
21-15-9
-Kettle Swings 55#/35#
-Ab Mat sit ups
-Calorie row
Post time.
Strength: Rest
WOD: For time:
21-15-9
-Kettle Swings 55#/35#
-Ab Mat sit ups
-Calorie row
Post time.
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