Warm up: Dynamic
Strength: Rest
WOD: 2 rounds
-Run 200m
rest 1:1
-Run 400m
rest 1:1
-Run 600m
rest 1:1
Rest 1:1 means if you rest for whatever your time for the run was. IE if your 200m run is 1 minute, then you rest 1 minute before running the 400m. If your 400m is 2 minutes then you rest 2 minutes before running 600m.
Post times for each run.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, June 30, 2014
Sunday, June 29, 2014
Monday, 6/30/3014
Warm up: Choice
Strength: In WOD
WOD: 4 Rounds each for time:
-10 bench press (guys = 185# or 225#, girls = 75# or 115#) Try to get sets unbroken
-10 pull ups
-Run 200m
-10 push press 115# / 65#
-10 ab mat sir ups
-Run 200m
-10 kettle swings 70# / 55#
-10 burpees
Rest 5 minutes between rounds
Post weight used and time for each round.
Strength: In WOD
WOD: 4 Rounds each for time:
-10 bench press (guys = 185# or 225#, girls = 75# or 115#) Try to get sets unbroken
-10 pull ups
-Run 200m
-10 push press 115# / 65#
-10 ab mat sir ups
-Run 200m
-10 kettle swings 70# / 55#
-10 burpees
Rest 5 minutes between rounds
Post weight used and time for each round.
Thursday, June 26, 2014
Friday, 6/27/2014
Warm up: Choice
Strength: Rest
WOD: 4 rounds for time:
-50 calorie row
-25 ghd sit ups
-15 burpees
Post time.
Strength: Rest
WOD: 4 rounds for time:
-50 calorie row
-25 ghd sit ups
-15 burpees
Post time.
Tuesday, June 24, 2014
Wednesday, 6/25/2014
Warm up: Choice
Strength: In WOD
WOD: 4 rounds
-Run 400
-15 Dead lift 225#/135#
Concentrate on form! Focus on breathing for Deadlifts.
Post weight and time.
Strength: In WOD
WOD: 4 rounds
-Run 400
-15 Dead lift 225#/135#
Concentrate on form! Focus on breathing for Deadlifts.
Post weight and time.
Monday, June 23, 2014
Tuesday, 6/24/2014
Warm up: Dynamic
Strength: None
WOD: 4 rounds for time
-Run 1 gasser
-10 Thrusters 95#/65#
-10 Box Jumps 24"/20"
-20 GHD Sit ups
Gasser is 50yards down and back 2 times. Total of 200yards
Post time.
Strength: None
WOD: 4 rounds for time
-Run 1 gasser
-10 Thrusters 95#/65#
-10 Box Jumps 24"/20"
-20 GHD Sit ups
Gasser is 50yards down and back 2 times. Total of 200yards
Post time.
Sunday, June 22, 2014
Monday, 6/23/2014
Warm up: Choice
Strength: None
WOD: On the minute for 20 minutes:
Odd minutes: 1,3,5,7,9,11,13,15,17.19
-7 Supine Ring Pull ups
-5 Bar Dips
-7 Knees to Elbows
Even minutes: 2,4,6,8,10,12,14,16,18,20
-10 push ups
-5 pull ups
-10 ab mat sit ups
For every round not completed in the minute, count a penalty.
After the 20 minutes do 7 burpees for every penalty.
Post # of penalties.
Strength: None
WOD: On the minute for 20 minutes:
Odd minutes: 1,3,5,7,9,11,13,15,17.19
-7 Supine Ring Pull ups
-5 Bar Dips
-7 Knees to Elbows
Even minutes: 2,4,6,8,10,12,14,16,18,20
-10 push ups
-5 pull ups
-10 ab mat sit ups
For every round not completed in the minute, count a penalty.
After the 20 minutes do 7 burpees for every penalty.
Post # of penalties.
Thursday, June 19, 2014
Friday, 6/20/2014
Warm up: Choice
Strength: IN WOD
WOD: For time:
-Row 250m
-30 Power Cleans 135#/75#
-30 Kettle Swings 55#/35#
-Row 250m
-20 Power Cleans
-20 Kettle Swings
-Row 250m
-10 Power Cleans
-10 Kettle Swings
-Row 250m
Post time.
Strength: IN WOD
WOD: For time:
-Row 250m
-30 Power Cleans 135#/75#
-30 Kettle Swings 55#/35#
-Row 250m
-20 Power Cleans
-20 Kettle Swings
-Row 250m
-10 Power Cleans
-10 Kettle Swings
-Row 250m
Post time.
Wednesday, June 18, 2014
Tuesday, June 17, 2014
Wednesday, 6/18/2014
Warm up: Choice
Strength: None
WOD: 3 rounds for time:
-Run 800m
-30 ab mat sit ups
-30 wall balls 25#/15#
Post time.
Strength: None
WOD: 3 rounds for time:
-Run 800m
-30 ab mat sit ups
-30 wall balls 25#/15#
Post time.
Monday, June 16, 2014
Tuesday, 6/17/2014
Warm up: Run, row or ride 10 minutes
Strength: None
WOD: 3 cycles
AMRAP 5 minutes
-7 box jumps 24"/20"
-7 burpees
-7 knees to elbows
-20 double unders
Rest 3 minutes between cycles.
Post rounds completed for each cycle.
Strength: None
WOD: 3 cycles
AMRAP 5 minutes
-7 box jumps 24"/20"
-7 burpees
-7 knees to elbows
-20 double unders
Rest 3 minutes between cycles.
Post rounds completed for each cycle.
Sunday, June 15, 2014
Monday, 6/16/2014
Warm up: Choice
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Back Squat body weight or greater
-Power Cleans 75% body weight
Post weights and time.
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Back Squat body weight or greater
-Power Cleans 75% body weight
Post weights and time.
Friday, June 13, 2014
Friday, 6/13/2014
Warm up: Choice
Strength: IN WOD
WOD: 8 Rounds for time:
-8 burpees
-8 Box Jumps 24"/20"
-8 Thrusters 95#/55#
Post time.
Strength: IN WOD
WOD: 8 Rounds for time:
-8 burpees
-8 Box Jumps 24"/20"
-8 Thrusters 95#/55#
Post time.
Tuesday, June 10, 2014
Wednesday, 6/11/2014
Warm up: Choice
Strength: Rest
WOD: for total calories
6 rounds of
1 minute on 45 seconds off
-Airdyne
-Row
So, you will start out on Airdyne. Ride 1 minute for calories, then rest 45 seconds, then row for 1 minute, rest 45 seconds then back to airdyne.
Total work time will be 12 minutes.
Total time of wod will be 21 minutes.
Post total calories for Airdyne and Row.
Strength: Rest
WOD: for total calories
6 rounds of
1 minute on 45 seconds off
-Airdyne
-Row
So, you will start out on Airdyne. Ride 1 minute for calories, then rest 45 seconds, then row for 1 minute, rest 45 seconds then back to airdyne.
Total work time will be 12 minutes.
Total time of wod will be 21 minutes.
Post total calories for Airdyne and Row.
Monday, June 9, 2014
Tuesday, 6/10/2014
Warm up: Dynamic
Strength: Bench find a 1 rep max
WOD: For time:
21-15-9
-Pull ups
-Bar dips
-Push Press 95#/55#
Post bench weight and time.
Strength: Bench find a 1 rep max
WOD: For time:
21-15-9
-Pull ups
-Bar dips
-Push Press 95#/55#
Post bench weight and time.
Sunday, June 8, 2014
Monday, 6/09/2014
Warm up: Choice
Strength: None
WOD: Part 1: AMRAP 10 minutes
-10 Overhead lunge steps 35#/15# (Make sure arms are COMPLETELY LOCKED OUT FOR EVERY REP!!!) If you aren't locked out, don't do the rep!
-15 ab mat sit ups
Rest 5 minutes
Part 2: 5 rounds for time:
-40 air squats (FULL Depth and Full lockouts of the hips at the top!)
-Run 200m
Post rounds completed for Part 1 and time for Part 2.
Strength: None
WOD: Part 1: AMRAP 10 minutes
-10 Overhead lunge steps 35#/15# (Make sure arms are COMPLETELY LOCKED OUT FOR EVERY REP!!!) If you aren't locked out, don't do the rep!
-15 ab mat sit ups
Rest 5 minutes
Part 2: 5 rounds for time:
-40 air squats (FULL Depth and Full lockouts of the hips at the top!)
-Run 200m
Post rounds completed for Part 1 and time for Part 2.
Thursday, June 5, 2014
Friday, 6/6/2014
Warm up: Choice
Strength: None
WOD: For time:
Choose weight for entire wod: Girls between 35# and 55#. Guys between 55#-70#
-100m Farmer Carry with kettle-bells or dumbbells in each hand
-20 Kettle swings with whatever weight you are using for farmer carry
-100m Farmer Carry
-20 Knees to elbows
-100m Farmer Carry
-20 burpees
-100m Farmer Carry
-20 burpees
-100m Farmer Carry
-20 Knees to elbows
-100m Farmer Carry
-20 Kettle swings
-100m Farmer Carry
Post weight used and time.
Strength: None
WOD: For time:
Choose weight for entire wod: Girls between 35# and 55#. Guys between 55#-70#
-100m Farmer Carry with kettle-bells or dumbbells in each hand
-20 Kettle swings with whatever weight you are using for farmer carry
-100m Farmer Carry
-20 Knees to elbows
-100m Farmer Carry
-20 burpees
-100m Farmer Carry
-20 burpees
-100m Farmer Carry
-20 Knees to elbows
-100m Farmer Carry
-20 Kettle swings
-100m Farmer Carry
Post weight used and time.
Tuesday, June 3, 2014
Wednesday, 6/4/2014
Warm up: Choice
Strength: Rest
WOD: 4 rounds each for time
-Run 400m
Rest 3 to 1 between rounds. (If it takes you 1:30 rest 4:30)
Post times for each round.
Strength: Rest
WOD: 4 rounds each for time
-Run 400m
Rest 3 to 1 between rounds. (If it takes you 1:30 rest 4:30)
Post times for each round.
Monday, June 2, 2014
Tuesday, 6/3/2014
Warm up: Choice
Strength: Rest
WOD: 4 total rounds
AMRAP 3 minutes
-5 Pull ups
-7 Kettle Swings 55# / 35#
-10 Push ups
Rest 5 minutes between rounds.
Post rounds completed for each.
Strength: Rest
WOD: 4 total rounds
AMRAP 3 minutes
-5 Pull ups
-7 Kettle Swings 55# / 35#
-10 Push ups
Rest 5 minutes between rounds.
Post rounds completed for each.
Sunday, June 1, 2014
Monday, 6/2/2014
Warm up: Choice
Strength: In WOD (Remember, this means the focus of the WOD is STRENGTH!)
WOD: 4 rounds for time:
-Run 800m
-25 GHD Sit ups
-10 Back Squats (Choose weight, but go heavy. Take the extra rest if needed!)
Choose a weight that is a difficult set of 10!)
Post squat weight and time.
Strength: In WOD (Remember, this means the focus of the WOD is STRENGTH!)
WOD: 4 rounds for time:
-Run 800m
-25 GHD Sit ups
-10 Back Squats (Choose weight, but go heavy. Take the extra rest if needed!)
Choose a weight that is a difficult set of 10!)
Post squat weight and time.
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