Warm up: Choice
Strength: Bench 3 sets 20 reps
WOD: 4 rounds NOT for time
-10 Strict Press (Choose weight)
-10 Knees to Elbows
-10 strict bar dips (NO KIP)
-10 GHD Sit ups
Post bench weight and press weight.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Tuesday, April 29, 2014
Monday, April 28, 2014
Tuesday, 4/29/2014
Warm up: Dynamic
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Front Squats (Choose weight)
-20 Double Unders
-Run 100m (50m down and back)
Ladder up on the front squats while doing 20 double unders and running 100m every round.
Post front squat weight and time.
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Front Squats (Choose weight)
-20 Double Unders
-Run 100m (50m down and back)
Ladder up on the front squats while doing 20 double unders and running 100m every round.
Post front squat weight and time.
Sunday, April 27, 2014
Monday, 4/28/2014
Warm up: Choice
Strength: None
WOD: "TABATA Something Else"
-8 rounds Pull Ups
-8 rounds Push Ups (Full depth and full lock out at the top)
-8 rounds Ab Mat Sit ups
-8 rounds Air Squats (Lock the hips out fully on every rep)
20 seconds on 10 seconds off. No rest between movements.
Post total reps for each movement and total reps overall.
Strength: None
WOD: "TABATA Something Else"
-8 rounds Pull Ups
-8 rounds Push Ups (Full depth and full lock out at the top)
-8 rounds Ab Mat Sit ups
-8 rounds Air Squats (Lock the hips out fully on every rep)
20 seconds on 10 seconds off. No rest between movements.
Post total reps for each movement and total reps overall.
Thursday, April 24, 2014
Friday, 4/25/2014
Warm up: Choice
Strength: None
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Chin ups
-Bar Dips
-Burpees
20 Double unders every round
Post time.
Strength: None
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Chin ups
-Bar Dips
-Burpees
20 Double unders every round
Post time.
Tuesday, April 22, 2014
Wednesday, 4/23/2014
Warm up: Choice
Strength: None
WOD: A: AMRAP 7 minutes
-10 Ball Slams 30# / 20#
-10 Kettle Swings 55# / 35#
Rest 7 minutes
B: AMRAP 7 minutes
-5 Ball Slams 30# / 20#
-5 Kettle Swings 55# / 35#
Post rounds completed for each.
Strength: None
WOD: A: AMRAP 7 minutes
-10 Ball Slams 30# / 20#
-10 Kettle Swings 55# / 35#
Rest 7 minutes
B: AMRAP 7 minutes
-5 Ball Slams 30# / 20#
-5 Kettle Swings 55# / 35#
Post rounds completed for each.
Monday, April 21, 2014
Tuesday, 4/22/2014
Warm up: Dynamic
Strength: None
WOD: AMRAP 20 minutes
-20 calorie row
-20 ghd sit ups
-20 air squats
Post rounds completed.
Strength: None
WOD: AMRAP 20 minutes
-20 calorie row
-20 ghd sit ups
-20 air squats
Post rounds completed.
Sunday, April 20, 2014
Monday, 4/21/2014
Strength: 3x7 Bench
WOD: 3 Rounds for time
15- Strict Pull Ups
25- Kettle Swings # 35/55
35- Hand Release Push Ups
45- Ab Mat Sit Ups
Post weight and time
Thursday, April 17, 2014
Friday, 4/18/2014
Warm up: Choice
Strength: None
WOD: 4 rounds for time:
-Run 400m
-20 Kettle Swings 55# / 35#
-15 GHD Sit ups
-10 Pull ups
Post time.
Strength: None
WOD: 4 rounds for time:
-Run 400m
-20 Kettle Swings 55# / 35#
-15 GHD Sit ups
-10 Pull ups
Post time.
Wednesday, April 16, 2014
Tuesday, April 15, 2014
Wednesday, 4/16/2014
Warm up: Choice
Strength: Rest
WOD: 5 rounds NOT for time:
-10 Strict press, choose weight
-10 Hand Release Push ups
-10 Knees to Elbows
-10 Bar dips
Post weight used for shoulder press.
Strength: Rest
WOD: 5 rounds NOT for time:
-10 Strict press, choose weight
-10 Hand Release Push ups
-10 Knees to Elbows
-10 Bar dips
Post weight used for shoulder press.
Tuesday, 4/15/2014
Warm up: Choice
Strength: in wod
WOD: 4 rounds for time
-25 each leg 75#/55# weighted stationary lunge steps. Hold weight in the front rack.
-25 GHD sit ups
-25 each leg 75#/55# weighted step ups to 20"/18" box. Hold weight in the front rack.
-25 ab mat sit ups.
Focus on form!
Post time.
Strength: in wod
WOD: 4 rounds for time
-25 each leg 75#/55# weighted stationary lunge steps. Hold weight in the front rack.
-25 GHD sit ups
-25 each leg 75#/55# weighted step ups to 20"/18" box. Hold weight in the front rack.
-25 ab mat sit ups.
Focus on form!
Post time.
Sunday, April 13, 2014
Monday, 4/14/14
Warm up: Choice
Strength: In WOD
WOD: Part a: 4 rounds tabata bench 135#/75# (20 seconds on 10 seconds off)
Rest 1 minute
Part b: for time
20-15-10-5
-Strict Pull ups
-burpees
-ab mat sit ups
Rest 1 minute
Part c: 4 rounds tabata bench 135#/75#
Post reps for Parts a and c and time for part b.
Strength: In WOD
WOD: Part a: 4 rounds tabata bench 135#/75# (20 seconds on 10 seconds off)
Rest 1 minute
Part b: for time
20-15-10-5
-Strict Pull ups
-burpees
-ab mat sit ups
Rest 1 minute
Part c: 4 rounds tabata bench 135#/75#
Post reps for Parts a and c and time for part b.
Thursday, April 10, 2014
Friday, 4/11/2014
Warm up: Choice
Strength: None
WOD: For max reps
4 cycles of:
2x bar dips 30 seconds on 30 seconds off
2x supine ring pull ups 30 seconds on 30 seconds off
2x knees to elbows 30 seconds on 30 seconds off
This will be 8 total rounds of each movement.
Post total reps for each.
Strength: None
WOD: For max reps
4 cycles of:
2x bar dips 30 seconds on 30 seconds off
2x supine ring pull ups 30 seconds on 30 seconds off
2x knees to elbows 30 seconds on 30 seconds off
This will be 8 total rounds of each movement.
Post total reps for each.
Wednesday, April 9, 2014
Tuesday, April 8, 2014
Monday, April 7, 2014
Tuesday, 4/8/2014
Warm up: Dynamic
Strength: Dead Lift 5-3-3-1-1-1 Increase weight every set up to a heavy 1 rep. NOT a 1 rep max.
WOD: For time:
-Row 1000m
-25 Wall Balls 25# / 15#
-Run 800m
-25 box jumps 24"/20"
-Row 500m
-25 Stationary lunge steps with 25# / 15# overhead
-Run 400m
Post dead lift weight and time.
Strength: Dead Lift 5-3-3-1-1-1 Increase weight every set up to a heavy 1 rep. NOT a 1 rep max.
WOD: For time:
-Row 1000m
-25 Wall Balls 25# / 15#
-Run 800m
-25 box jumps 24"/20"
-Row 500m
-25 Stationary lunge steps with 25# / 15# overhead
-Run 400m
Post dead lift weight and time.
Sunday, April 6, 2014
Monday, 4/6/2014
Warm up: Run, row or ride 10 minutes
Strength: In WOD
WOD: 4 Rounds For time:
-Run 400m
-25 reps bench press 135# / 75#
-20 ghd sit ups
-15 kettle swings 70# / 55#
-10 pull ups
-5 bar dips
Post time.
Strength: In WOD
WOD: 4 Rounds For time:
-Run 400m
-25 reps bench press 135# / 75#
-20 ghd sit ups
-15 kettle swings 70# / 55#
-10 pull ups
-5 bar dips
Post time.
Thursday, April 3, 2014
Friday, 4/4/2014
Warm up: Dynamic
Strength: In WOD
WOD: AMRAP 15 minutes
-5 Hang SQUAT Cleans 135#/75#
-30 Double Unders
Post weight used and # of rounds completed.
Strength: In WOD
WOD: AMRAP 15 minutes
-5 Hang SQUAT Cleans 135#/75#
-30 Double Unders
Post weight used and # of rounds completed.
Tuesday, April 1, 2014
Wednesday, 4/2/2014
Warm up: Choice
Strength: Rest
WOD: "Death By 10 Meters"
Set the rower to 1 minute intervals. Start with 10 meters and increase by 10 meters every minute until failure. So first minute is 10 meters rest remainder of minute. Next is 20 meters and so on until you fail to get the needed distance in the 1 minute. If you make it to 200 meters you will have rowed for 20 minutes.
Post distance completed.
Strength: Rest
WOD: "Death By 10 Meters"
Set the rower to 1 minute intervals. Start with 10 meters and increase by 10 meters every minute until failure. So first minute is 10 meters rest remainder of minute. Next is 20 meters and so on until you fail to get the needed distance in the 1 minute. If you make it to 200 meters you will have rowed for 20 minutes.
Post distance completed.
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