HAPPY NEW YEARS!!!!!!!!!!
IF You go in, pick a wod of your choice and get after it.
Post to the board.
If you are going out tonight, please BE SAFE!!!!!!!!
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Tuesday, December 31, 2013
Monday, December 30, 2013
Tuesday, 12/31/2013
Warm up: Choice
Strength: In WOD
WOD: Find 5 rep max for Back Squat
Post weight!
Strength: In WOD
WOD: Find 5 rep max for Back Squat
Post weight!
Sunday, December 29, 2013
Monday, 12/30/2013
Warm up: Choice
Strength: None
WOD: "CINDY"
AMRAP 20 minutes
-5 Pull ups
-10 Push Ups
-15 Air Squats
Focus on full range of motion in these movements.
Post rounds completed
Strength: None
WOD: "CINDY"
AMRAP 20 minutes
-5 Pull ups
-10 Push Ups
-15 Air Squats
Focus on full range of motion in these movements.
Post rounds completed
Monday, December 23, 2013
12/24/2013
There will be no posted workouts for the rest of this week.
If you go in, I suggest working on some skill work and or some of your weaknesses.
This could be a good chance to really work on your form for certain lifts. Get out of your comfort zone a little.
If you go in, I suggest working on some skill work and or some of your weaknesses.
This could be a good chance to really work on your form for certain lifts. Get out of your comfort zone a little.
Sunday, December 22, 2013
Thursday, December 19, 2013
Friday, 12/20/2013
Warm up: Choice
Strength: None
WOD: 3 Rounds each for time:
-Row 500m
-30 Air Squats with 5 second hold at the bottom of each squat. (Try to do unbroken)
-25 GHD Sit ups
Rest 2 minutes between rounds.
Make sure you are holding tight at the bottom of the squats. Keep good form, do not slouch forward and do not lean on toes.
Post time for each round.
Strength: None
WOD: 3 Rounds each for time:
-Row 500m
-30 Air Squats with 5 second hold at the bottom of each squat. (Try to do unbroken)
-25 GHD Sit ups
Rest 2 minutes between rounds.
Make sure you are holding tight at the bottom of the squats. Keep good form, do not slouch forward and do not lean on toes.
Post time for each round.
Tuesday, December 17, 2013
Wednesday, 12/18/2013
Warm up: Choice
Strength: None
WOD: 10 Rounds for calories
-30 seconds max effort row or ride
Rest 2 minutes between efforts
Post highest and lowest calorie rounds.
Strength: None
WOD: 10 Rounds for calories
-30 seconds max effort row or ride
Rest 2 minutes between efforts
Post highest and lowest calorie rounds.
Monday, December 16, 2013
Tuesday, 12/17/2013
Warm up: Dynamic
Strength: IN WOD
WOD: For time:
-40 Bench Press 135#/75#
-10 Supine Ring Pull ups
-10 Ball Slams 30#/25#
-30 Double Unders
-30 Bench Press 135#/75#
-10 Supine Ring Pull ups
-10 Ball Slams
-30 Double Unders
-20 Bench Press
-10 Supine Ring Pull Ups
-10 Ball Slams
-30 Double Unders
-10 Bench Press
-10 Supine Ring Pull Ups
-10 Ball Slams
-30 Double Unders
Post time.
Strength: IN WOD
WOD: For time:
-40 Bench Press 135#/75#
-10 Supine Ring Pull ups
-10 Ball Slams 30#/25#
-30 Double Unders
-30 Bench Press 135#/75#
-10 Supine Ring Pull ups
-10 Ball Slams
-30 Double Unders
-20 Bench Press
-10 Supine Ring Pull Ups
-10 Ball Slams
-30 Double Unders
-10 Bench Press
-10 Supine Ring Pull Ups
-10 Ball Slams
-30 Double Unders
Post time.
Sunday, December 15, 2013
Monday, 12/16/2013
Warm up: Choice
Strength: IN WOD
WOD: 3 Rounds for time:
-Row 1000m
-10 Front Squats 75% Body Weight
-30 GHD Sit ups
Post front squat weight and time.
Strength: IN WOD
WOD: 3 Rounds for time:
-Row 1000m
-10 Front Squats 75% Body Weight
-30 GHD Sit ups
Post front squat weight and time.
Thursday, December 12, 2013
Friday, 12/13/2013
Warm up: Choice
Strength: In WOD
WOD: Not for time
10-8-6-4-2
-Body Weight Bench
-75% Body Weight Power Clean
Post weights used.
Strength: In WOD
WOD: Not for time
10-8-6-4-2
-Body Weight Bench
-75% Body Weight Power Clean
Post weights used.
Tuesday, December 10, 2013
Wednesday, 12/11/13
Warm up: Choice
Strength: None
WOD: AMRAP 25 minutes
-100 Single Jump Ropes
-5 Burpees
-10 Push Ups
-15 GHD Sit ups
-20 Air Squats
Post rounds completed.
Strength: None
WOD: AMRAP 25 minutes
-100 Single Jump Ropes
-5 Burpees
-10 Push Ups
-15 GHD Sit ups
-20 Air Squats
Post rounds completed.
Monday, December 9, 2013
Tuesday, 12/10/2013
Warm up: Ride 5 minutes then:
5 rounds
-3 pull ups
-7 push ups
-10 Sit ups
Strength: None
WOD: 7 rounds for time:
-7 Pull ups
-7 Sumo Dead lift high pulls 95#/55#
-7 hand release push ups
-7 hang power cleans 95#/65#
-20 Double Unders
Post time.
5 rounds
-3 pull ups
-7 push ups
-10 Sit ups
Strength: None
WOD: 7 rounds for time:
-7 Pull ups
-7 Sumo Dead lift high pulls 95#/55#
-7 hand release push ups
-7 hang power cleans 95#/65#
-20 Double Unders
Post time.
Sunday, December 8, 2013
Monday, 12/09/2013
Warm up: Choice
Strength: In wod
WOD: 3 rounds for time:
-15 Body weight Squats
-Row 500m
Post weight and time.
Strength: In wod
WOD: 3 rounds for time:
-15 Body weight Squats
-Row 500m
Post weight and time.
Thursday, December 5, 2013
Friday, 12/06/2013
Warm up: Choice
Strength: None
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Hand Release Push Ups
-Ball Slams 30#/25#
Then
1-2-3-4-5-6-7-8-9-10
-Pull Ups
-Ball Slams 30#/25#
FOCUS on doing the Ball Slams correctly!!! Dont just drop the ball, SLAM it! Get full extension overhead and slam the ball!
Post time!
Strength: None
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Hand Release Push Ups
-Ball Slams 30#/25#
Then
1-2-3-4-5-6-7-8-9-10
-Pull Ups
-Ball Slams 30#/25#
FOCUS on doing the Ball Slams correctly!!! Dont just drop the ball, SLAM it! Get full extension overhead and slam the ball!
Post time!
Tuesday, December 3, 2013
Wednesday, 12/04/2013
Warm up: Choice
Strength: Rest
WOD: For time:
21-15-9
-Wall Balls
-Burpees
-GHD Sit ups
Rest 5 minutes
Then
9-15-21
-Box Jumps 30"/24"
-Row for calories
-GHD Sit ups
Post time for each.
Strength: Rest
WOD: For time:
21-15-9
-Wall Balls
-Burpees
-GHD Sit ups
Rest 5 minutes
Then
9-15-21
-Box Jumps 30"/24"
-Row for calories
-GHD Sit ups
Post time for each.
Monday, December 2, 2013
Tuesday, 12/03/2013
Warm up: 10 minutes on bike
Strength: In Wod
WOD: On the minute for 30 minutes
Odd minutes 1,3,5,7,9,11,13,15,17,19,21,23,25,27,29
-2 reps body weight back squat
Even minutes 2,4,6,8,10,12,14,16,18,20,22,24,26,28,30
-10 ab mat sit ups
For any round not completed, perform 10 burpees at the end of the wod.
Post squat weight and # of burpees.
Strength: In Wod
WOD: On the minute for 30 minutes
Odd minutes 1,3,5,7,9,11,13,15,17,19,21,23,25,27,29
-2 reps body weight back squat
Even minutes 2,4,6,8,10,12,14,16,18,20,22,24,26,28,30
-10 ab mat sit ups
For any round not completed, perform 10 burpees at the end of the wod.
Post squat weight and # of burpees.
Sunday, December 1, 2013
Monday, 12/02/2013
Warm up: Choice
Strength: None
WOD: For time:
-Row 2000m
-100 Double Unders
-50 Burpees
-25 GHD Sit ups
Post time.
Strength: None
WOD: For time:
-Row 2000m
-100 Double Unders
-50 Burpees
-25 GHD Sit ups
Post time.
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