Warm up: Choice
Strength: Rest
WOD: For time:
-Row 400m
-30 Toes to bar
-Row 300m
-20 Knees to Elbows
-Row 200m
-10 GHD Sit ups
-Row 100m
Post time.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, February 27, 2014
Wednesday, February 26, 2014
Tuesday, February 25, 2014
Wednesday, 2/26/2014
Warm up: 10 minutes rolling out followed by
2 rounds
-10 push ups
-15 ghd sit ups
-5 pull ups
Strength: WOD
WOD: 5 Rounds for max reps. NOT FOR TIME!
-Body Weight bench press max reps. Cap weight at 225# If scaled focus on weight and not more reps.
REST 3 minutes
-Max reps pull ups or chin ups
Rest 3 minutes
Post weight and reps.
2 rounds
-10 push ups
-15 ghd sit ups
-5 pull ups
Strength: WOD
WOD: 5 Rounds for max reps. NOT FOR TIME!
-Body Weight bench press max reps. Cap weight at 225# If scaled focus on weight and not more reps.
REST 3 minutes
-Max reps pull ups or chin ups
Rest 3 minutes
Post weight and reps.
Monday, February 24, 2014
Tuesday, 2/25/2014
This Marine is a heron in every way possible. Please read the story through the link on this post.
http://www.forcerecon.com/1stLt-Travis-L-Manion.htm
Warm up: Choice
Strength: WOD
WOD: "MANION"
SEVEN ROUNDS FOR TIME OF:
-Run 400m
-29 Back Squats 135# / 75#
Post time and get after it!
http://www.forcerecon.com/1stLt-Travis-L-Manion.htm
Warm up: Choice
Strength: WOD
WOD: "MANION"
SEVEN ROUNDS FOR TIME OF:
-Run 400m
-29 Back Squats 135# / 75#
Post time and get after it!
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Sunday, February 23, 2014
Monday, 2/24/2014
Warm up: 10 minutes run, ride or row
then 3 rounds
-5 pull ups
-10 ghd sit ups
-15 air squats
Strength: WOD
WOD: 3 rounds for max reps
Shoulder Complex Choose weight.
-Press max reps
-Push press max reps
-Jerk max reps
Rest as needed between rounds.
If the bar is put down at any time during a round, that round is over. Start with strict press, do as many reps as you can until you lose form or can't do another press, then without putting the bar down start Push Press for as many reps as possible. Then max reps Jerks.
Post weight and reps for press, push press, and jerk, for each round.
then 3 rounds
-5 pull ups
-10 ghd sit ups
-15 air squats
Strength: WOD
WOD: 3 rounds for max reps
Shoulder Complex Choose weight.
-Press max reps
-Push press max reps
-Jerk max reps
Rest as needed between rounds.
If the bar is put down at any time during a round, that round is over. Start with strict press, do as many reps as you can until you lose form or can't do another press, then without putting the bar down start Push Press for as many reps as possible. Then max reps Jerks.
Post weight and reps for press, push press, and jerk, for each round.
Thursday, February 20, 2014
Friday, 2/21/2014
Warm up: Choice
Strength: None
WOD: HERO WOD for Marine SGT Matthew DeYoung
Died 2/18/2011 26 years old
AMRAP 20 Minutes
-2 Power Cleans 225#/135# Scale if needed, but go heavy
-18 Push Ups
-11 Pull Ups
-26 Double Unders
Post rounds completed.
See Sgt DeYoung's story here: www.forcerecon.com/Sgt-Matthew-DeYoung.htm
Strength: None
WOD: HERO WOD for Marine SGT Matthew DeYoung
Died 2/18/2011 26 years old
AMRAP 20 Minutes
-2 Power Cleans 225#/135# Scale if needed, but go heavy
-18 Push Ups
-11 Pull Ups
-26 Double Unders
Post rounds completed.
See Sgt DeYoung's story here: www.forcerecon.com/Sgt-Matthew-DeYoung.htm
Wednesday, February 19, 2014
Tuesday, February 18, 2014
Olympic Class
Jason will be doing a class for Olympic lifts on Sunday 2/23/2014. Limit for the class will be 10 people, so if you would like to go text Jason and reserve a spot. This will be a good opportunity to work on your technique or fix some of the small issues you may have.
Contact for Jason is on the web page under contact info.
Contact for Jason is on the web page under contact info.
Wednesday, 2/19/2014
Hero wod will be on FRIDAY!
Warm up: Choice, work on mobilizing. Roll out and use the bands to stretch out.
Strength: Rest
WOD: 4 rounds max effort, each for time.
-Row 100m
-12 push ups
-12 Kettle Swings 55#/35#
-12 Ball Slams 30# / 25#
-12 GHD Sit ups
Rest 3 minutes
Post time for each round.
Warm up: Choice, work on mobilizing. Roll out and use the bands to stretch out.
Strength: Rest
WOD: 4 rounds max effort, each for time.
-Row 100m
-12 push ups
-12 Kettle Swings 55#/35#
-12 Ball Slams 30# / 25#
-12 GHD Sit ups
Rest 3 minutes
Post time for each round.
Monday, February 17, 2014
Hero WOD
We will be doing a special Hero WOD on Wednesday. I was originally going to post it for Tuesday, but am still working on it. Please do your best to be there Wednesday and get after it.
Tuesday, 2/18/2014
Warm up: Choice
Strength: None
WOD: "Crazy Eights"
This workout is for my nephew Christopher, who turned 8 Monday!
4 Rounds for time:
-8 Bar over Burpees
-8 Thrusters 95# / 65#
-8 Box Jumps 30"/24"
-8 Wall Balls 25# / 20#
-8 Toes to Bar (sub Knees to Elbows if you can't do T2B)
-8 Ball Slams 30# / 25#
-8 Squat Cleans 95# / 65#
-8 Ab Mat sit ups
Changed this to 4 rounds after trying.
Post time.
Strength: None
WOD: "Crazy Eights"
This workout is for my nephew Christopher, who turned 8 Monday!
4 Rounds for time:
-8 Bar over Burpees
-8 Thrusters 95# / 65#
-8 Box Jumps 30"/24"
-8 Wall Balls 25# / 20#
-8 Toes to Bar (sub Knees to Elbows if you can't do T2B)
-8 Ball Slams 30# / 25#
-8 Squat Cleans 95# / 65#
-8 Ab Mat sit ups
Changed this to 4 rounds after trying.
Post time.
Sunday, February 16, 2014
Monday, 2/17/2014
Warm up: Choice
Strength: In WOD
WOD: 5 rounds for max reps
-Bench Press 135#/75# max reps
Rest 30 Seconds
-Max rep Pull Ups
Rest 3 minutes
Post bench and pull up reps for each round.
Strength: In WOD
WOD: 5 rounds for max reps
-Bench Press 135#/75# max reps
Rest 30 Seconds
-Max rep Pull Ups
Rest 3 minutes
Post bench and pull up reps for each round.
Thursday, February 13, 2014
Friday, 2/14/2014
Warm up: Choice
Strength: IN WOD
WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
-Bench Press Choose your weight. Go heavy!
-GHD Sit ups
-Chin ups
Post bench weight and time.
Strength: IN WOD
WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
-Bench Press Choose your weight. Go heavy!
-GHD Sit ups
-Chin ups
Post bench weight and time.
Tuesday, February 11, 2014
Wednesday, 2/12/2013
Warm up: 10 minutes rolling out and stretching, then:
1000m row at warm up pace
Strength: Rest
WOD: Choose 1 of the following.
1: Airdyne 15 minutes for Calories
Followed by 15 minutes mobility work.
2: AMRAP 15 minutes:
-25 Double Unders
-15 GHD Sit ups
-5 Burpees
Finish with 10-15 minutes mobility work.
Post choice of wod and calories or rounds completed.
1000m row at warm up pace
Strength: Rest
WOD: Choose 1 of the following.
1: Airdyne 15 minutes for Calories
Followed by 15 minutes mobility work.
2: AMRAP 15 minutes:
-25 Double Unders
-15 GHD Sit ups
-5 Burpees
Finish with 10-15 minutes mobility work.
Post choice of wod and calories or rounds completed.
Monday, February 10, 2014
Tuesday, 2/11/2014
Warm up: 2 rounds
-row 500m at warm up pace
-10 ab mat sit ups
-10 push ups
-10 air squats with a 3 second hold at the bottom
Strength: In wod
WOD: For max reps:
3 rounds
1 minute on 1 minute off
-Front Squats Choose your weight. Go heavy but maintain form.
-Burpees
-Squat box jumps. Squat to 12" box or target, jump to 24"/20"
-Knees to elbows
Post weight used for front squats and reps completed for each exercise each round.
-row 500m at warm up pace
-10 ab mat sit ups
-10 push ups
-10 air squats with a 3 second hold at the bottom
Strength: In wod
WOD: For max reps:
3 rounds
1 minute on 1 minute off
-Front Squats Choose your weight. Go heavy but maintain form.
-Burpees
-Squat box jumps. Squat to 12" box or target, jump to 24"/20"
-Knees to elbows
Post weight used for front squats and reps completed for each exercise each round.
Sunday, February 9, 2014
Monday, 2/10/2014
Warm up: Run, row or ride 5-10 minutes then:
2 rounds
-15 GHD Sit ups
-15 Air Squats
-10 Burpees
Strength: In WOD
WOD: 3 Rounds for time:
-15 Power Cleans Choose your weight (As much as you can with good form)
-20 Kettle Swings 70#/55#
-25 Wall Balls 25#/15#
Post weight for power cleans and time.
2 rounds
-15 GHD Sit ups
-15 Air Squats
-10 Burpees
Strength: In WOD
WOD: 3 Rounds for time:
-15 Power Cleans Choose your weight (As much as you can with good form)
-20 Kettle Swings 70#/55#
-25 Wall Balls 25#/15#
Post weight for power cleans and time.
Thursday, February 6, 2014
Friday, 2/7/2014
Warm up: 4 rounds at warm up pace:
-5 Burpees
-10 Push ups
-15 GHD Sit ups
-20 Air Squats
Strength: IN WOD
WOD: 5 rounds
Increase weight each round
-5 Deadlifts
-3 Hang Power Cleans
-1 Jerk (can be push jerk or split jerk)
Once you pick up the bar, do not put it down until you complete the jerk.
Rest as needed between rounds.
Post weight for each round.
-5 Burpees
-10 Push ups
-15 GHD Sit ups
-20 Air Squats
Strength: IN WOD
WOD: 5 rounds
Increase weight each round
-5 Deadlifts
-3 Hang Power Cleans
-1 Jerk (can be push jerk or split jerk)
Once you pick up the bar, do not put it down until you complete the jerk.
Rest as needed between rounds.
Post weight for each round.
Wednesday, February 5, 2014
Tuesday, February 4, 2014
Wednesday, 2/5/2014
Warm up: Dynamic
Strength: Rest
WOD: 5 Rounds for time:
-10 Supine Ring Pull Ups
-10 Kettle Swings 70# / 55#
-10 Chin ups NOT PULL UP GRIP
-10 Ball Slams 30# / 25#
-10 Knees To Elbows
Post time.
Strength: Rest
WOD: 5 Rounds for time:
-10 Supine Ring Pull Ups
-10 Kettle Swings 70# / 55#
-10 Chin ups NOT PULL UP GRIP
-10 Ball Slams 30# / 25#
-10 Knees To Elbows
Post time.
Monday, February 3, 2014
Tuesday, 2/4/2014
Warm up: Run, row or ride 10 minutes followed by at least 5 minutes rolling out
Strength: None
WOD: As many rounds in 30 minutes:
80% effort. Do not red line this workout! Keep a consistent repeatable pace.
-100 Jump rope singles
-20 GHD Sit ups
-20 Back Extensions
-5 Pull ups
-10 Push ups
-15 Air Squats
Remember this is not for max effort. If you cannot talk during this workout you are going too hard.
Ignore everyone else's rounds and concentrate on good form and maintaining solid pace.
Strength: None
WOD: As many rounds in 30 minutes:
80% effort. Do not red line this workout! Keep a consistent repeatable pace.
-100 Jump rope singles
-20 GHD Sit ups
-20 Back Extensions
-5 Pull ups
-10 Push ups
-15 Air Squats
Remember this is not for max effort. If you cannot talk during this workout you are going too hard.
Ignore everyone else's rounds and concentrate on good form and maintaining solid pace.
Sunday, February 2, 2014
Monday, 2/3/2013
Warm up: Choice
Strength: In wod
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Front Squats 185# / 95#
40 Double unders
Do 40 double unders after each set of front squats.
Remember, the focus of this WOD is strength before time.
Priorities for this WOD:
1: FORM
2: Weight
3: Intensity
4: Time
If you need to scale, do so, but do not drop the weight just to go faster!
Post squat weight and time.
Strength: In wod
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Front Squats 185# / 95#
40 Double unders
Do 40 double unders after each set of front squats.
Remember, the focus of this WOD is strength before time.
Priorities for this WOD:
1: FORM
2: Weight
3: Intensity
4: Time
If you need to scale, do so, but do not drop the weight just to go faster!
Post squat weight and time.
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