Warm up: Choice
Strength: In wod
WOD: 4 rounds
-10 reps body weight bench
Rest 1 minute
-Max reps pull ups or chin ups
Rest 30 seconds
-25 ghd sit ups
Rest 2 minutes
After last round cash out with 50 hand release push ups for time.
Post # of pull ups each round and time for push ups.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, March 31, 2014
Sunday, March 30, 2014
Monday, 3/31/2014
Warm up: Choice
Strength: None
WOD: Open wod 14.5
For Time:
21-18-15-12-9-6-3
-Thrusters 95#/65#
-Burpees Must jump over the bar every rep.
Post time.
Strength: None
WOD: Open wod 14.5
For Time:
21-18-15-12-9-6-3
-Thrusters 95#/65#
-Burpees Must jump over the bar every rep.
Post time.
Tuesday, March 25, 2014
Friday, 3/28/2014
Warm up: Choice
Strength: Rest
WOD: For time:
21-15-9-9-15-21
-Burpees
-GHD Sit ups
-Hand Release push ups
-Ab mat sit ups
Post time.
Strength: Rest
WOD: For time:
21-15-9-9-15-21
-Burpees
-GHD Sit ups
-Hand Release push ups
-Ab mat sit ups
Post time.
Wednesday, 3/26/2014
Warm up: Dynamic
Strength: In WOD
WOD: On the minute for 20 minutes:
ODD minutes (1,3,5,7,9,11,13,15,17,19)
-5 Dead lifts 225# / 135#
EVEN minutes (2,4,6,8,10,12,14,16,18,20)
-20 Air squats (Make sure you get full depth and lock the hips out every rep!)
For any round not completed count a 10 burpee penalty.
Post weight used and # of penalties.
Strength: In WOD
WOD: On the minute for 20 minutes:
ODD minutes (1,3,5,7,9,11,13,15,17,19)
-5 Dead lifts 225# / 135#
EVEN minutes (2,4,6,8,10,12,14,16,18,20)
-20 Air squats (Make sure you get full depth and lock the hips out every rep!)
For any round not completed count a 10 burpee penalty.
Post weight used and # of penalties.
Monday, March 24, 2014
Tuesday, 3/25/2014
Warm up: Run or row 10 minutes
Strength: Bench 3 sets 10 reps
WOD: 4 rounds
-30 seconds max effort on airdyne for calories
-rest 3 minutes
-15 reps push ups
-15 burpees as fast as possible
-15 ab mat sit ups
-rest 1 minute
Post calories for each round on airdyne.
Strength: Bench 3 sets 10 reps
WOD: 4 rounds
-30 seconds max effort on airdyne for calories
-rest 3 minutes
-15 reps push ups
-15 burpees as fast as possible
-15 ab mat sit ups
-rest 1 minute
Post calories for each round on airdyne.
Sunday, March 23, 2014
Monday, 3/24/2014
Warm up: Choice
Strength: None
WOD: OPEN Wod 14.4
Get as far as possible in 14 minutes.
-60 Calorie Row
-50 toes to bar
-40 Wall balls 20# to 10' / 15# to 9'
-30 Cleans 135# / 95#
-20 Muscle ups
Post # of reps completed in 14 minutes. Example: if you get through the wall balls your score would be 150 reps.
Strength: None
WOD: OPEN Wod 14.4
Get as far as possible in 14 minutes.
-60 Calorie Row
-50 toes to bar
-40 Wall balls 20# to 10' / 15# to 9'
-30 Cleans 135# / 95#
-20 Muscle ups
Post # of reps completed in 14 minutes. Example: if you get through the wall balls your score would be 150 reps.
Thursday, March 20, 2014
Friday, 3/20/2014
Warm up: Choice
Strength: None
WOD: "ANGIE"
For time:
-100 Pull ups
-100 Push ups
-100 Ab Mat Sit ups
-100 Air Squats
All reps of each movement must be completed before moving on to the next.
Scale reps if needed. If you scale, scale all reps the same.
Scale to:
-75 Pull ups
-75 Push ups
-75 Ab Mat Sit ups
-75 Air Squats
OR
-50 Pull ups
-50 Push ups
-50 Ab mat sit ups
-50 Air Squats
Post time and reps if scaled.
Strength: None
WOD: "ANGIE"
For time:
-100 Pull ups
-100 Push ups
-100 Ab Mat Sit ups
-100 Air Squats
All reps of each movement must be completed before moving on to the next.
Scale reps if needed. If you scale, scale all reps the same.
Scale to:
-75 Pull ups
-75 Push ups
-75 Ab Mat Sit ups
-75 Air Squats
OR
-50 Pull ups
-50 Push ups
-50 Ab mat sit ups
-50 Air Squats
Post time and reps if scaled.
Wednesday, March 19, 2014
Tuesday, March 18, 2014
Wednesday, 3/19/2014
Warm up: Choice
Strength: None
WOD: Pick any girls named wod!
Post your choice of wod and score.
Strength: None
WOD: Pick any girls named wod!
Post your choice of wod and score.
Monday, March 17, 2014
Tuesday 3/18/2014
Warm up: choice
Strength: None
WOD: AMRAP 20 minutes
-Row 250m
-50 air squats full depth and lock hips out every rep
Post rounds completed.
Strength: None
WOD: AMRAP 20 minutes
-Row 250m
-50 air squats full depth and lock hips out every rep
Post rounds completed.
Sunday, March 16, 2014
Monday, 3/17/2014
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Push Press 135#/75#
-Hand Release push ups
-Toes to bar
If you cannot do toes to bar sub knees to elbows. If you cannot do full knees to elbows, sub ghd sit ups.
Post bench weight and time.
Strength: Bench 4 sets 10 reps
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Push Press 135#/75#
-Hand Release push ups
-Toes to bar
If you cannot do toes to bar sub knees to elbows. If you cannot do full knees to elbows, sub ghd sit ups.
Post bench weight and time.
Thursday, March 13, 2014
Friday, 3/14/2014
Warm up: Choice
Strength: In WOD
WOD: Strength is the focus here not time or # of reps completed. Use a weight that pushers you but keep good form!
Get as far as possible in 15 minutes.
-3 power cleans
-3 toes to bar
-5 power cleans
-5 toes to bar
-7 power cleans
-7 toes to bar
-9 power cleans
-9 toes to bar
-11 power cleans
-11 toes to bar
-13 power cleans
-13 toes to bar
-15 power cleans
-15 toes to bar
If you make it to this point keep going to 17, then 19 and so on.
Post weight used and furthest round completed plus reps for next round.
Strength: In WOD
WOD: Strength is the focus here not time or # of reps completed. Use a weight that pushers you but keep good form!
Get as far as possible in 15 minutes.
-3 power cleans
-3 toes to bar
-5 power cleans
-5 toes to bar
-7 power cleans
-7 toes to bar
-9 power cleans
-9 toes to bar
-11 power cleans
-11 toes to bar
-13 power cleans
-13 toes to bar
-15 power cleans
-15 toes to bar
If you make it to this point keep going to 17, then 19 and so on.
Post weight used and furthest round completed plus reps for next round.
Wednesday, March 12, 2014
Tuesday, March 11, 2014
Wednesday, 3/12/2014
Warm up: Choice
Strength: Rest
WOD: For time:
-Row 1000m
-Run 800m
-Row 500m
-Run 400m
Post time.
Strength: Rest
WOD: For time:
-Row 1000m
-Run 800m
-Row 500m
-Run 400m
Post time.
Monday, March 10, 2014
Tuesday, 3/11/2014
Warm up: Dynamic
Strength: Back Squat 5 sets 3 reps
WOD: For time
-Buy in 25 burpees
3 rounds
-30 Wall Balls 20# / 8#
-30 GHD Sit ups
-Cash out 25 burpees
Post squat weight and time.
Strength: Back Squat 5 sets 3 reps
WOD: For time
-Buy in 25 burpees
3 rounds
-30 Wall Balls 20# / 8#
-30 GHD Sit ups
-Cash out 25 burpees
Post squat weight and time.
Sunday, March 9, 2014
Monday, 3/10/2014
Warm up: Choice
Strength: Bench 5 sets 3 reps
WOD: For time:
-Buy In 200 Double Unders
3 rounds
-25 Hand Release Push Ups
-25 Knees to Elbows
-Cash out 200 Double Unders
Post Bench Weight and Time.
Strength: Bench 5 sets 3 reps
WOD: For time:
-Buy In 200 Double Unders
3 rounds
-25 Hand Release Push Ups
-25 Knees to Elbows
-Cash out 200 Double Unders
Post Bench Weight and Time.
Thursday, March 6, 2014
Friday, 3/7/2014
Warm up: Choice
Strength: None
WOD: For time
-Run 400m
-50 Air Squats
-Row 500m
-50 GHD Sit ups
-Run 400m
-25 Air Squats
-Row 500m
-25 GHD Sit ups
Make sure and get full range of motion on the squats. FULL DEPTH and FULL HIP LOCK OUT!
Post time.
Strength: None
WOD: For time
-Run 400m
-50 Air Squats
-Row 500m
-50 GHD Sit ups
-Run 400m
-25 Air Squats
-Row 500m
-25 GHD Sit ups
Make sure and get full range of motion on the squats. FULL DEPTH and FULL HIP LOCK OUT!
Post time.
Wednesday, March 5, 2014
Tuesday, March 4, 2014
Wednesday, 3/5/2014
Warm up: Choice
Strength: IN WOD
WOD: On the minute for 20 minutes:
Minutes 1-5
-5 burpees
-5 dead lift 225# / 135#
Minutes 6-10
-3 burpees
-3 power cleans 225# / 135#
Minutes 11-15
-5 dead lift 225# / 135#
-5 burpees
Minutes 16-20
-3 power cleans 225# / 135#
-3 burpees
For every round not completed, count a penalty.
At end of wod do 10 burpees for every penalty.
Scale weight as needed but push yourself! Go as heavy as possible with solid form.
Post weight used and # of penalties.
Strength: IN WOD
WOD: On the minute for 20 minutes:
Minutes 1-5
-5 burpees
-5 dead lift 225# / 135#
Minutes 6-10
-3 burpees
-3 power cleans 225# / 135#
Minutes 11-15
-5 dead lift 225# / 135#
-5 burpees
Minutes 16-20
-3 power cleans 225# / 135#
-3 burpees
For every round not completed, count a penalty.
At end of wod do 10 burpees for every penalty.
Scale weight as needed but push yourself! Go as heavy as possible with solid form.
Post weight used and # of penalties.
Monday, March 3, 2014
Tuesday, 3/4/2014
Warm up: Dynamic
Strength: In WOD
WOD: TABATA 20 seconds on 10 seconds off
4 Cycles
-2 rounds Bench 135# / 65#
-2 rounds Strict Chin ups
Rest 2 minutes
-2 rounds Bar dips
-2 rounds Strict Press 75# / 45#
Post total reps for each movement.
Compare to 9/4/2013
Strength: In WOD
WOD: TABATA 20 seconds on 10 seconds off
4 Cycles
-2 rounds Bench 135# / 65#
-2 rounds Strict Chin ups
Rest 2 minutes
-2 rounds Bar dips
-2 rounds Strict Press 75# / 45#
Post total reps for each movement.
Compare to 9/4/2013
Sunday, March 2, 2014
Equipment
As some of you may have noticed, we have made a few more changes in the gym. We have moved some equipment around and some into the back office.
Please take note of where the equipment is located and how it is stacked, and please do your part to put it back where it belongs when you are done using it.
The older boxes will be stacked in front of the window. The dumbbells and medicine balls will be in the back office.
I am not sure why, but on Friday and over the weekend some people took it upon themselves to move the equipment around. Please do not do this. It took a lot of time to put things back where they belong. If you have questions on this please ask.
Thanks!
Please take note of where the equipment is located and how it is stacked, and please do your part to put it back where it belongs when you are done using it.
The older boxes will be stacked in front of the window. The dumbbells and medicine balls will be in the back office.
I am not sure why, but on Friday and over the weekend some people took it upon themselves to move the equipment around. Please do not do this. It took a lot of time to put things back where they belong. If you have questions on this please ask.
Thanks!
Monday, 3/3/2014
Warm up: Run, row or ride 10 minutes
Strength: WOD
WOD: BACK SQUAT 5-5-3-3-1-1-1
Increase weight each set working to a heavy 1 rep. Should be under your 1 rep max.
Post weights for each set.
Strength: WOD
WOD: BACK SQUAT 5-5-3-3-1-1-1
Increase weight each set working to a heavy 1 rep. Should be under your 1 rep max.
Post weights for each set.
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