Choice day.
Pick a benchmaek wod or focus on a weakness.
Post choice
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, July 31, 2014
Wednesday, July 30, 2014
Tuesday, July 29, 2014
Wednesday, 7/30/2014
Warm up: Choice
Strength: Rest
WOD: 3 rounds for time:
-15 pull ups
-15 kettle swings 70#/55#
-15 toes to bars (if you can't do toes to bar sub with knees to elbows)
-10 burpees
-30 double unders
Post time.
Strength: Rest
WOD: 3 rounds for time:
-15 pull ups
-15 kettle swings 70#/55#
-15 toes to bars (if you can't do toes to bar sub with knees to elbows)
-10 burpees
-30 double unders
Post time.
Monday, July 28, 2014
Tuesday, 7/29/2014
Warm up: Choice
Strength: In WOD
WOD: 4 rounds for reps:
weight: Men 135# Women 75#
AMRAP 1 minute
-Front Rack Stationary lunge steps
rest 1 minute
AMRAP 1 minute
-Front rack Weighted step ups Men 20" Women 18"
rest 1 minute
AMRAP 1 minute
-Wall Balls Men 20# Women 14#
Rest 3 minutes
Post reps for each round.
Strength: In WOD
WOD: 4 rounds for reps:
weight: Men 135# Women 75#
AMRAP 1 minute
-Front Rack Stationary lunge steps
rest 1 minute
AMRAP 1 minute
-Front rack Weighted step ups Men 20" Women 18"
rest 1 minute
AMRAP 1 minute
-Wall Balls Men 20# Women 14#
Rest 3 minutes
Post reps for each round.
Sunday, July 27, 2014
Monday, 7/28/2014
Warm up: Choice
Strength: Bench 4 sets 7 reps (remember, warm up sets do not count. work up to your weight then do 4 sets.
WOD: For time
-9 Hang Power Cleans 185#/115#
-10 Ball Slams 40#/30#
-6 Hang Power Cleans
-15 Ball Slams
-3 Hang Power Cleans
-20 Ball Slams
Post bench weight and time.
Strength: Bench 4 sets 7 reps (remember, warm up sets do not count. work up to your weight then do 4 sets.
WOD: For time
-9 Hang Power Cleans 185#/115#
-10 Ball Slams 40#/30#
-6 Hang Power Cleans
-15 Ball Slams
-3 Hang Power Cleans
-20 Ball Slams
Post bench weight and time.
Thursday, July 24, 2014
Friday, 7/25/2014 HAPPY BIRTHDAY ANNE!!!!!!!
ANNE, THANK YOU FOR EVERYTHING YOU DO!!!!!!!!! THIS ONE IS FOR YOU!
Warm up: Choice
WOD: ANNE
7/24/14 Anne turned 53 and is still getting after it in the gym. Give this your best shot and give a happy birthday to Anne!
5 ROUNDS FOR TIME:
-7 Deadlifts 225#/155#
-24 Calorie row
-14 Ball slams 40#/30#
CASH OUT 53 BURPEES (YOU KNEW THERE GONNA BE BURPEES!!)
CLOCK STOPS ONLY AFTER BURPEES ARE COMPLETED.
POST TIME AND MESSAGE TO ANNE!
Warm up: Choice
WOD: ANNE
7/24/14 Anne turned 53 and is still getting after it in the gym. Give this your best shot and give a happy birthday to Anne!
5 ROUNDS FOR TIME:
-7 Deadlifts 225#/155#
-24 Calorie row
-14 Ball slams 40#/30#
CASH OUT 53 BURPEES (YOU KNEW THERE GONNA BE BURPEES!!)
CLOCK STOPS ONLY AFTER BURPEES ARE COMPLETED.
POST TIME AND MESSAGE TO ANNE!
Wednesday, July 23, 2014
Thursday, 7/24/2014
Rest Day!
Today is Anne's Birthday! We will be doing a special birthday WOD for Anne on Friday. Please wish her a very happy birthday when you see her.
There will also be a gathering at Wingers on Friday to celebrate Anne's birthday. Come join in the WOD and then after head to Wingers for a little fun.
Today is Anne's Birthday! We will be doing a special birthday WOD for Anne on Friday. Please wish her a very happy birthday when you see her.
There will also be a gathering at Wingers on Friday to celebrate Anne's birthday. Come join in the WOD and then after head to Wingers for a little fun.
Tuesday, July 22, 2014
Wednesday, 7/23/2014
Warm up: Choice
Strength: Rest
WOD: For time
-Row 1000m
-100 burpees
-Run 800m
Post time and thank Ruben for the burpees!
Strength: Rest
WOD: For time
-Row 1000m
-100 burpees
-Run 800m
Post time and thank Ruben for the burpees!
Monday, July 21, 2014
Tuesday, 7/22/2014
Warm up: Run 1 mile
Strength: None
WOD: AMRAP 20 minutes
-10 Wall Balls 20# / 14#
-7 Push ups GET FULL RANGE OF MOTION!! ALL THE WAY DOWN AND UP!
-5 ab mat sit ups
Post rounds completed.
Strength: None
WOD: AMRAP 20 minutes
-10 Wall Balls 20# / 14#
-7 Push ups GET FULL RANGE OF MOTION!! ALL THE WAY DOWN AND UP!
-5 ab mat sit ups
Post rounds completed.
Sunday, July 20, 2014
Monday, 7/21/2014
Warm up: Choice
Strength: In WOD
WOD: For time:
-50 Double Unders
-21 Power Cleans 135#/75#
-21 GHD Sit ups
-21 Bar Dips
-50 Double Unders
-15 Power Cleans
-15 GHD Sit ups
-15 Bar Dips
-50 Double unders
-9 Power Cleans
-9 GHD Sit ups
-9 Bar Dips
-50 Double Unders
Post Time.
Strength: In WOD
WOD: For time:
-50 Double Unders
-21 Power Cleans 135#/75#
-21 GHD Sit ups
-21 Bar Dips
-50 Double Unders
-15 Power Cleans
-15 GHD Sit ups
-15 Bar Dips
-50 Double unders
-9 Power Cleans
-9 GHD Sit ups
-9 Bar Dips
-50 Double Unders
Post Time.
Thursday, July 17, 2014
Friday, 7/18/2014
Warm up: Choice
Strength: Rest
WOD: 4 rounds For time:
-50 Air Squats
-50 Double Unders
-Run 400m
Post time.
Strength: Rest
WOD: 4 rounds For time:
-50 Air Squats
-50 Double Unders
-Run 400m
Post time.
Wednesday, July 16, 2014
Tuesday, July 15, 2014
Wednesday, 7/16/2014
Warm up: Choice
Strength: Rest
WOD: 10 Rounds for time
-10 box push ups Focus on FORM!!!! Do not let hips sag
-10 kettle swings 55#/35#
-10 ab mat sit ups
Box push ups can be done with 45# plates as well.
Place feet on 1 box or plate and each hand on another, chest should be below box or plates at the bottom of the push up. Lock out elbows completely.
Post time.
Strength: Rest
WOD: 10 Rounds for time
-10 box push ups Focus on FORM!!!! Do not let hips sag
-10 kettle swings 55#/35#
-10 ab mat sit ups
Box push ups can be done with 45# plates as well.
Place feet on 1 box or plate and each hand on another, chest should be below box or plates at the bottom of the push up. Lock out elbows completely.
Post time.
Tuesday 7/15/14
Warm Up: Dynamic
Strength: In WOD
WOD: Take your time for warm up sets. Find a 1REP max for Power/ Squat Clean. After finding your max. Run, Ride or Row for 15 mins.
Post max weight
Strength: In WOD
WOD: Take your time for warm up sets. Find a 1REP max for Power/ Squat Clean. After finding your max. Run, Ride or Row for 15 mins.
Post max weight
Sunday, July 13, 2014
Monday, 7/14/2014
Warm up: choice
Strength: none
WOD: 4 rounds for time:
-run 200m
-25 ghd sit ups
-25 kettle swings 55#/35#
-run 200m
-10 power cleans 155#/95#
-10 burpees
Post time.
Thursday, July 10, 2014
Friday, 7/11/2014
CHOICE!!!!
WOD is up to you. Pick something you are good at or a weakness that you want to work on.
Post your workout.
WOD is up to you. Pick something you are good at or a weakness that you want to work on.
Post your workout.
Wednesday, July 9, 2014
Tuesday, July 8, 2014
Wednesday, 7/9/2014
Warm up: Choice
Strength: Rest
WOD: 4 rounds for time of:
-30 Wall Balls (Choose weight)
-Run 400m
Post weight and time.
Strength: Rest
WOD: 4 rounds for time of:
-30 Wall Balls (Choose weight)
-Run 400m
Post weight and time.
Monday, July 7, 2014
Tuesday, 7/8/2014
Warm up: Choice
Strength: None
WOD: For time and reps:
-Run 1 mile
Rest 5 minutes
AMRAP 5 minutes
-3 burpees
-5 box jumps 24"/20"
-7 Kettle Swings 55# / 35#
Rest 5 minutes
-Run 1 mile
Post time for each mile and # of rounds.
Strength: None
WOD: For time and reps:
-Run 1 mile
Rest 5 minutes
AMRAP 5 minutes
-3 burpees
-5 box jumps 24"/20"
-7 Kettle Swings 55# / 35#
Rest 5 minutes
-Run 1 mile
Post time for each mile and # of rounds.
Sunday, July 6, 2014
Monday, 7/7/2014
Warm up: Choice
Strength: In WOD
WOD: "BELL" Hero WOD
3 Rounds for time of:
-21 Deadlifts 185#/105#
-15 Pull ups
-9 Front Squats 185#/105#
DO NOT USE RACKS
Post time.
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.
Strength: In WOD
WOD: "BELL" Hero WOD
3 Rounds for time of:
-21 Deadlifts 185#/105#
-15 Pull ups
-9 Front Squats 185#/105#
DO NOT USE RACKS
Post time.
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.
Wednesday, July 2, 2014
Tuesday, July 1, 2014
Wednesday, 7/2/2014
Warm up: Choice
Strength: In WOD
WOD: For time, guys 135# girls 95#
25 Hand Release push-ups
50 double-unders
3 clean and jerk
50 sit-ups
3 clean and jerk
40 double-unders
3 clean and jerk
40 sit-ups
3 clean and jerk
30 double-unders
3 clean and jerk
30 sit-ups
3 clean and jerk
20 double-unders
3 clean and jerk
20 sit-ups
3 clean and jerk
10 double-unders
3 clean and jerk
10 sit-ups
3 clean and jerk
25 Hand Release push-ups
Strength: In WOD
WOD: For time, guys 135# girls 95#
25 Hand Release push-ups
50 double-unders
3 clean and jerk
50 sit-ups
3 clean and jerk
40 double-unders
3 clean and jerk
40 sit-ups
3 clean and jerk
30 double-unders
3 clean and jerk
30 sit-ups
3 clean and jerk
20 double-unders
3 clean and jerk
20 sit-ups
3 clean and jerk
10 double-unders
3 clean and jerk
10 sit-ups
3 clean and jerk
25 Hand Release push-ups
Post time
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