Warm up: Choice
Strength: Rest
WOD: AMRAP 15 minutes
-20 Push ups
-50 Air squats
Post rounds completed.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, November 28, 2013
Wednesday, November 27, 2013
Thursday, 11/28/2013
HAPPY THANKSGIVING!!!!!!
A Group of members will be doing their annual Thanksgiving Day 5k Run!
The "Turkey Trot" will start Thursday morning at 8:00am at the gym!
Anyone interested feel free to join in the fun.
A Group of members will be doing their annual Thanksgiving Day 5k Run!
The "Turkey Trot" will start Thursday morning at 8:00am at the gym!
Anyone interested feel free to join in the fun.
Tuesday, November 26, 2013
Wednesday, 11/27/2013
Warm up: Choice
Strength: Rest
WOD: 4 Max Effort rounds
-Row 500m
Rest 5 minutes between efforts
This is all out! Even with 5 minutes of rest this will still be rough!
Post time for EACH round.
Strength: Rest
WOD: 4 Max Effort rounds
-Row 500m
Rest 5 minutes between efforts
This is all out! Even with 5 minutes of rest this will still be rough!
Post time for EACH round.
Monday, November 25, 2013
Tuesday, 11/26/2013
Warm up: Row or Ride
Strength: In WOD
WOD: For Time:
10-8-6-4-2
-Body weight Bench Press
-Ab Mat sit ups
-1/2 Body Weight Shoulder to overhead (Push Press or Jerk)
-Burpees
Even though this is for time, slow it down and make sure you are locking the weight out overhead. DO NOT SHORT STROKE THIS!!! There should be a slight pause at the top when the weight is locked out.
Post time, bench weight and press weight.
Strength: In WOD
WOD: For Time:
10-8-6-4-2
-Body weight Bench Press
-Ab Mat sit ups
-1/2 Body Weight Shoulder to overhead (Push Press or Jerk)
-Burpees
Even though this is for time, slow it down and make sure you are locking the weight out overhead. DO NOT SHORT STROKE THIS!!! There should be a slight pause at the top when the weight is locked out.
Post time, bench weight and press weight.
Sunday, November 24, 2013
Monday, 11/25/2013
Warm up: Choice
Strength: Squats 3 sets 5 reps
WOD: 3 rounds for time
-row 500m
-15 box jumps 24"/20"
-15 GHD Sit ups
-15 Kettle Swings 70#/55#
Post squat weight and time.
Strength: Squats 3 sets 5 reps
WOD: 3 rounds for time
-row 500m
-15 box jumps 24"/20"
-15 GHD Sit ups
-15 Kettle Swings 70#/55#
Post squat weight and time.
Wednesday, November 20, 2013
Hoodies and Hats
FYI
We are ordering new black zip up hoodies and hats. If you want one, you need to have money and size information in by Friday.
We are ordering new black zip up hoodies and hats. If you want one, you need to have money and size information in by Friday.
Tuesday, November 19, 2013
Wednesday, 11/20/2013
Happy 21st Birthday Kayla!!!!!!!!!!!!!!!!!!!
Everything today is for Kayla's birthday!
Warm up: Choice
Strength: None
WOD: Happy 21st Kayla!!!
For time:
-21 Calorie Row
-21 Burpees
-21 GHD Sit ups
-21 Burpees
-21 Double Unders
-21 Burpees
-21 Calories on Airdyne
-21 Burpees
-21 Push Ups
-21 Burpees
Post time, a happy birthday to Kayla and a suggestion drink for her 21st birthday!
Everything today is for Kayla's birthday!
Warm up: Choice
Strength: None
WOD: Happy 21st Kayla!!!
For time:
-21 Calorie Row
-21 Burpees
-21 GHD Sit ups
-21 Burpees
-21 Double Unders
-21 Burpees
-21 Calories on Airdyne
-21 Burpees
-21 Push Ups
-21 Burpees
Post time, a happy birthday to Kayla and a suggestion drink for her 21st birthday!
Monday, November 18, 2013
Tuesday, 11/19/2013
Warm up: Row 2k or Ride Airdyne 3 miles
Strength: None
WOD: AMRAP 20 Minutes
-5 burpees
-10 Ball Slams 30#/25#
-20 Double Unders
Post # of rounds completed.
Strength: None
WOD: AMRAP 20 Minutes
-5 burpees
-10 Ball Slams 30#/25#
-20 Double Unders
Post # of rounds completed.
Sunday, November 17, 2013
Monday, 11/18/2013
Warm up: Dynamic sub 500m row for run
Strength: None
WOD: For Time AND Reps
-8 Rounds tabata Air Squats
-50 Box Jumps 24"/20"
-8 Rounds Tabata Push Ups
-50 Wall Balls 25#/15#
-8 Rounds Tabata Ab Mat Sit Ups
-50 Stationary lunge steps
Set the big clock to TABATA and use a stop watch or the other clock to count total time.
On air squats make sure you are getting full depth and FULLY LOCKING HIPS OUT at top.
SAME GOES FOR PUSH UPS.
Post time and total reps for each.
Strength: None
WOD: For Time AND Reps
-8 Rounds tabata Air Squats
-50 Box Jumps 24"/20"
-8 Rounds Tabata Push Ups
-50 Wall Balls 25#/15#
-8 Rounds Tabata Ab Mat Sit Ups
-50 Stationary lunge steps
Set the big clock to TABATA and use a stop watch or the other clock to count total time.
On air squats make sure you are getting full depth and FULLY LOCKING HIPS OUT at top.
SAME GOES FOR PUSH UPS.
Post time and total reps for each.
Thursday, November 14, 2013
Friday, 11/15/2013
Warm up: Choice
Strength: None
WOD: 5 Rounds
-10 Burpees
-10 Weighted Step ups to 20/18 box. Barbell on back with 95#/45#. 5 each leg
-10 Ab mat sit ups
-10 Wall balls 25#/15#
1: THIS IS NOT FOR TIME
2: TRY TO DO SETS UNBROKEN
3: ALTHOUGH NOT FOR TIME TRY TO KEEP MOVING WITH MINIMAL REST
4: FORM IS THE MOST IMPORTANT
5: IF YOU CANNOT GET ALL THE WAY DOWN AND PERFORM A PERFECT WALL BALL WITH THE WEIGHT, DROP THE WEIGHT DOWN TO A WEIGHT THAT ENABLES YOU TO HAVE PERFECT FORM! SAME GOES FOR STEP UPS.
POST WEIGHT USED. THOUGHTS,
Strength: None
WOD: 5 Rounds
-10 Burpees
-10 Weighted Step ups to 20/18 box. Barbell on back with 95#/45#. 5 each leg
-10 Ab mat sit ups
-10 Wall balls 25#/15#
1: THIS IS NOT FOR TIME
2: TRY TO DO SETS UNBROKEN
3: ALTHOUGH NOT FOR TIME TRY TO KEEP MOVING WITH MINIMAL REST
4: FORM IS THE MOST IMPORTANT
5: IF YOU CANNOT GET ALL THE WAY DOWN AND PERFORM A PERFECT WALL BALL WITH THE WEIGHT, DROP THE WEIGHT DOWN TO A WEIGHT THAT ENABLES YOU TO HAVE PERFECT FORM! SAME GOES FOR STEP UPS.
POST WEIGHT USED. THOUGHTS,
Wednesday, November 13, 2013
Tuesday, November 12, 2013
Wednesday, 11/13/2013
Warm up: Choice
Strength: In Wod
WOD: 5 rounds for time:
-5 Bench Press 225#/155# (Use body weight if you are under those weights)
-10 Burpees
-15 GHD Sit ups
-20 Double Unders
Post time and weight used for bench.
Strength: In Wod
WOD: 5 rounds for time:
-5 Bench Press 225#/155# (Use body weight if you are under those weights)
-10 Burpees
-15 GHD Sit ups
-20 Double Unders
Post time and weight used for bench.
Monday, November 11, 2013
Tuesday, 11/12/2013
Warm up: Choice
Strength: None
WOD: From the Crossfit Football page "WADE"
If you are not comfortable with these movements, sub clean and jerk with a barbell for snatch, and thruster with barbell for one arm thruster.
Strength: None
WOD: From the Crossfit Football page "WADE"
If you are not comfortable with these movements, sub clean and jerk with a barbell for snatch, and thruster with barbell for one arm thruster.
"Wade"
Complete 5 rounds for time:
50 lbs One Arm DB Power Snatch - 11 reps
50 lbs One Arm DB Thruster - 12 reps
Pull Ups w/ the 50 lbs DB - 11 reps
50 lbs One Arm DB Thruster - 12 reps
Pull Ups w/ the 50 lbs DB - 11 reps
*Alternate hands as needed during the workout to complete total reps.
Wade DeBruin is the inspiration for the workout listed above and the Wade's Army effort undertaken by Power Athletes around the world. He was diagnosed with Neuroblastoma at 18 months, an aggressive form of cancer attacking the nerve tissues in the body. He lost his fight on November 12, 2011; he was two just years old. To remember Wade's battle, Power Athlete HQ created the Wade's Army charity effort to raise money for the fight against pediatric cancer. Wade is survived by his parents, Heather & Scott, his older sister and twin sister. For more information and to donate please read the Wade’s Army page on Power Athlete HQ.
Sunday, November 10, 2013
Monday, 11/11/2013
Warm up: Choice
Strength: None
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#/8 or 10#
-50 Burpees
-50 Double Unders
Post time.
Strength: None
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#/8 or 10#
-50 Burpees
-50 Double Unders
Post time.
Thursday, November 7, 2013
Friday, 11/8/2013
Warm up: Choice
Strength: In Wod
WOD: 3 Rounds for reps
-Max reps bench 135#/75#
Rest 2 minutes
-Max reps Supine Ring Pull ups
Rest 2 minutes
-Max reps strict press 95#/55#
Rest 2 minutes
Post reps for each round.
Strength: In Wod
WOD: 3 Rounds for reps
-Max reps bench 135#/75#
Rest 2 minutes
-Max reps Supine Ring Pull ups
Rest 2 minutes
-Max reps strict press 95#/55#
Rest 2 minutes
Post reps for each round.
Wednesday, November 6, 2013
Tuesday, November 5, 2013
Wednesday, 11/6/2013
Warm up: Dynamic inside Row 500 instead of run 400
Strength: Rest
WOD: 3 rounds for total reps
30 seconds on 30 seconds off
-Push ups
-Burpees
-ab mat sit ups
-double unders
Rest 1 minute between rounds
Post total reps.
Strength: Rest
WOD: 3 rounds for total reps
30 seconds on 30 seconds off
-Push ups
-Burpees
-ab mat sit ups
-double unders
Rest 1 minute between rounds
Post total reps.
Monday, November 4, 2013
Tuesday, 11/5/2013
Warm up: Choice
Strength: In WOD
WOD: For time:
75% Body Weight
10-9-8-7-6-5-4-3-2-1
Power Clean
1-2-3-4-5-6-7-8-9-10
Front Squat
First set will be 10 power cleans and 1 front squat followed by 9 power cleans and 2 front squats and so on until the last set is 1 power clean and 10 front squats.
This workout is for time but FOCUS ON FORM. Concentrate on good explosion and bar speed on the cleans and getting full depth on the front squats.
Post weight used and time.
Strength: In WOD
WOD: For time:
75% Body Weight
10-9-8-7-6-5-4-3-2-1
Power Clean
1-2-3-4-5-6-7-8-9-10
Front Squat
First set will be 10 power cleans and 1 front squat followed by 9 power cleans and 2 front squats and so on until the last set is 1 power clean and 10 front squats.
This workout is for time but FOCUS ON FORM. Concentrate on good explosion and bar speed on the cleans and getting full depth on the front squats.
Post weight used and time.
Sunday, November 3, 2013
Monday, 11/04/2013
Warm up: 3 rounds
-20 Air Squats
-10 GHD Sit ups
-10 Push ups
-5 Strict Pull ups
-30 Double Unders
Strength: None
WOD: 4 rounds EACH for time. Rest 3 minutes between each round.
-15 Kettle Swings 70#/55#
-15 Ab Mat sit ups
-10 Pull ups
-10 Thrusters 95#/55#
-Row 250m
Post time for EACH round.
-20 Air Squats
-10 GHD Sit ups
-10 Push ups
-5 Strict Pull ups
-30 Double Unders
Strength: None
WOD: 4 rounds EACH for time. Rest 3 minutes between each round.
-15 Kettle Swings 70#/55#
-15 Ab Mat sit ups
-10 Pull ups
-10 Thrusters 95#/55#
-Row 250m
Post time for EACH round.
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