Warm up: Dynamic
Strength: Rest
WOD: Get as far as possible in 25 minutes:
-Run 800m
-30 Burpees
-40 Ab mat sit ups
-50 Air Squats
-Row 500m
-50 Air Squats
-40 Ab mat sit ups
-30 Burpees
-Run 800m
Post furthest point completed in 25 minutes or time if completed.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, May 29, 2014
Tuesday, May 27, 2014
Wednesday, 5/28/2014
Warm up: Choice
Strength: In WOD
WOD: For time:
21-18-15-12-9-6-3
-Bench press 75% body weight
-Box jumps 24"/20"
-Push ups
-Burpees
Post time and weight for bench.
Strength: In WOD
WOD: For time:
21-18-15-12-9-6-3
-Bench press 75% body weight
-Box jumps 24"/20"
-Push ups
-Burpees
Post time and weight for bench.
Monday, May 26, 2014
Tuesday, 5/27/2014
Warm up: Choice
Strength: In WOD
WOD: 3 rounds
AMRAP 3 minutes
-3 Deadlift 225# / 155#
-3 Bar over burpees
Rest 3 minutes between rounds.
Post rounds completed for each of 3 efforts.
Strength: In WOD
WOD: 3 rounds
AMRAP 3 minutes
-3 Deadlift 225# / 155#
-3 Bar over burpees
Rest 3 minutes between rounds.
Post rounds completed for each of 3 efforts.
Thursday, May 22, 2014
Friday, 5/23/2014
IRON OWL CHALLENGE!!!!
GYM WILL BE CLOSED AT 11:OO AM
If you want to get a workout in before then, feel free, but please do not move any of the equipment that will be out. We are setting up for the events that will be taking place in the afternoon.
Please come down to the gym around 4 to help out with judging and scoring, or just to show support to all the participants.
If you do come down, please either park in the front or the very back parking lots. The area in front of the gym will be roped off for one of the events.
For those working out tomorrow:
Warm up: Choice
Strength: None
WOD: 4 rounds for time:
-Run 400m
-20 Kettle swings 55#/35#
-20 GHD sit ups
-20 Push ups
-20 air squats
Post time.
GYM WILL BE CLOSED AT 11:OO AM
If you want to get a workout in before then, feel free, but please do not move any of the equipment that will be out. We are setting up for the events that will be taking place in the afternoon.
Please come down to the gym around 4 to help out with judging and scoring, or just to show support to all the participants.
If you do come down, please either park in the front or the very back parking lots. The area in front of the gym will be roped off for one of the events.
For those working out tomorrow:
Warm up: Choice
Strength: None
WOD: 4 rounds for time:
-Run 400m
-20 Kettle swings 55#/35#
-20 GHD sit ups
-20 Push ups
-20 air squats
Post time.
Tuesday, May 20, 2014
Wednesday, 5/21/2014
Warm up: Choice
Strength: Rest
WOD: 3 rounds for time:
-Row 1000m
-30 GHD sit ups
-15 Burpees
Post time.
Strength: Rest
WOD: 3 rounds for time:
-Row 1000m
-30 GHD sit ups
-15 Burpees
Post time.
Monday, May 19, 2014
Tuesday, 5/20/2014
Warm up: Dynamic
Strength: IN WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
Front Squat (Choose weight, these do no have to be unbroken. Choose a heavy weight that still allows you to maintain good form!)
10-20-30-40-50-60-70-80-90-100
Double unders
1st round will be 10 front squats and 10 double unders, all the way to 1 front squat and 100 double unders.
Post Front squat weight and time. Compare to 3/7/2013
Strength: IN WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
Front Squat (Choose weight, these do no have to be unbroken. Choose a heavy weight that still allows you to maintain good form!)
10-20-30-40-50-60-70-80-90-100
Double unders
1st round will be 10 front squats and 10 double unders, all the way to 1 front squat and 100 double unders.
Post Front squat weight and time. Compare to 3/7/2013
Sunday, May 18, 2014
Monday, 5/19/2014
Warm up: Choice
Strength: None
WOD: On the minute until failure or 25 minutes:
-7 Kettle Swings 70#/55#
-5 Bar dips
-3 Burpees
Go until failure or 25 minutes.
Post rounds completed.
Strength: None
WOD: On the minute until failure or 25 minutes:
-7 Kettle Swings 70#/55#
-5 Bar dips
-3 Burpees
Go until failure or 25 minutes.
Post rounds completed.
Thursday, May 15, 2014
Friday, 5/16/2014
Warm up: Choice
Strength: None
WOD: 3 rounds for time:
-25 push ups
-10 burpees
-25 ab mat sit ups
-10 burpees
-25 air squats
-10 burpees
-run 800m
Post time.
Strength: None
WOD: 3 rounds for time:
-25 push ups
-10 burpees
-25 ab mat sit ups
-10 burpees
-25 air squats
-10 burpees
-run 800m
Post time.
Wednesday, May 14, 2014
Tuesday, May 13, 2014
Wednesday, 5/14/2014
Warm up: Choice
Strength: In WOD
WOD: A: Row 2k for time
active rest walk 400m
B: Spend 10 minutes working up to a heavy 1 rep Dead lift
active rest walk 400m
C: Row 2k for time
Post times for A and C and weight for dead lift.
Strength: In WOD
WOD: A: Row 2k for time
active rest walk 400m
B: Spend 10 minutes working up to a heavy 1 rep Dead lift
active rest walk 400m
C: Row 2k for time
Post times for A and C and weight for dead lift.
Monday, May 12, 2014
4th ANNUAL IRON OWL CHALLENGE
The gym will be closed on Friday May 23rd from 4:00pm to 7:00pm due to the Iron Owl Competition events that will be held at the gym.
We are encouraging everyone to come and watch the competition and cheer on the participants.
We would love volunteers to help with setting up and judging.
For more information including contact info and what will be taking place, please go to www.oit.edu/ioc
Mike Nork from the gym will be competing on one of the teams, so please come down and support him.
We are encouraging everyone to come and watch the competition and cheer on the participants.
We would love volunteers to help with setting up and judging.
For more information including contact info and what will be taking place, please go to www.oit.edu/ioc
Mike Nork from the gym will be competing on one of the teams, so please come down and support him.
Tuesday, 5/13/2014
Warm up: Choice
Strength: Rest
WOD: For time:
-Run 1 mile
-50 Box Jumps 24"/20"
-100 Double Unders
-50 Ghd Sit ups
-Run 800m
-25 Box Jumps 24"/20"
-50 Double unders
-25 Ghd Sit ups
Post time.
Strength: Rest
WOD: For time:
-Run 1 mile
-50 Box Jumps 24"/20"
-100 Double Unders
-50 Ghd Sit ups
-Run 800m
-25 Box Jumps 24"/20"
-50 Double unders
-25 Ghd Sit ups
Post time.
Sunday, May 11, 2014
Monday, 5/12/2014
Warm up: Jog 800m then
3 rounds
-15 air squats
-10 ghd sit ups
-10 push ups
-5 pull ups
Strength: In WOD
WOD: 5 rounds for time:
-Run 400m
-5 body weight bench press
-10 strict press 95# / 65#
-10 pull ups
-5 3/4 body weight power cleans
Post weights and time.
3 rounds
-15 air squats
-10 ghd sit ups
-10 push ups
-5 pull ups
Strength: In WOD
WOD: 5 rounds for time:
-Run 400m
-5 body weight bench press
-10 strict press 95# / 65#
-10 pull ups
-5 3/4 body weight power cleans
Post weights and time.
Thursday, May 8, 2014
Friday, 5/9/2014
Warm up: Dynamic
Strength: None
WOD: 5 rounds EACH for time
-10 Hang Squat Cleans 135# / 75#
-10 Ball Slams 30# / 25#
-10 Kettle Swings 70# / 5#
-10 Burpees
Rest 3 minutes between each round.
Post time for each round.
Strength: None
WOD: 5 rounds EACH for time
-10 Hang Squat Cleans 135# / 75#
-10 Ball Slams 30# / 25#
-10 Kettle Swings 70# / 5#
-10 Burpees
Rest 3 minutes between each round.
Post time for each round.
Wednesday, May 7, 2014
Tuesday, May 6, 2014
Wednesday, 5/7/2014
Warm up: Choice
Strength: Rest
WOD: AMRAP 30 minutes
-50 Jump rope singles
-20 GHD Sit ups
-10 Hand Release Push ups
-50 Jump rope singles
-10 knees to elbows
-10 bar dips
Post # of rounds completed.
Strength: Rest
WOD: AMRAP 30 minutes
-50 Jump rope singles
-20 GHD Sit ups
-10 Hand Release Push ups
-50 Jump rope singles
-10 knees to elbows
-10 bar dips
Post # of rounds completed.
Tuesday, 5/6/4014
Warm up: Choice
Strength: none
WOD: "Helen"
3 rounds for time of:
-Run 400m
-21 Kettle swings 55#/35#
-12 Pull ups
Post time.
Strength: none
WOD: "Helen"
3 rounds for time of:
-Run 400m
-21 Kettle swings 55#/35#
-12 Pull ups
Post time.
Sunday, May 4, 2014
Monday, 5/5/2014
Warm up: Choice
Strength: In WOD
WOD: 25 minutes move as much weight as possible.
1 round = -1 rep Bench Press
-1 rep Back Squat
-1 rep Power Clean
This is the same format s 10,000#
Choose a weight for each lift that you would normally do for a good set of 5.
Focus on Strict Form for the lifts!!!!
Find the correct weight for you BEFORE you start.
Post weight used for each lift and # of rounds completed with total weight moved.
Compare to 10/3/2013
Thursday, May 1, 2014
Friday, 5/2/2014
Warm up: Choice
Strength: In WOD
WOD: On the minute for 20 minutes:
Odd minutes 1,3,5,7,9,11,13,15,17,19
-4 Body weight back squats
Even minutes 2,4,6,8,10,12,14,16,18,20
-5 box jumps 24"/20"
-5 burpees
For every round not completed in the minute count a penalty. After the wod do 10 burpees for every penalty.
Post weight used for squat 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
-4 Body weight back squats
Even minutes 2,4,6,8,10,12,14,16,18,20
-5 box jumps 24"/20"
-5 burpees
For every round not completed in the minute count a penalty. After the wod do 10 burpees for every penalty.
Post weight used for squat and # of penalties.
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