Choice Day
Choose your workout…. anything you want to work on.
Post choice and details to the board.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, August 28, 2014
Wednesday, August 27, 2014
Tuesday, August 26, 2014
Wednesday, 8/27/2014
Warm up: Choice
Strength: Rest
WOD: 5 Rounds for time:
-20 Wall balls 20#/14#
-20 Push ups
-20 Ab mat sit ups
Post time.
Strength: Rest
WOD: 5 Rounds for time:
-20 Wall balls 20#/14#
-20 Push ups
-20 Ab mat sit ups
Post time.
Monday, August 25, 2014
Tuesday, 8/26/2014
Warm up: Choice
Strength: In WOD
WOD: Pick 1 of the following 4
1: Men 135# Women 65#
-15 Clean and Jerks
-Run 800m
-10 Clean and Jerks
-Run 800m
-5 Clean and Jerks
2: Men 165# Women 95#
-12 Clean and Jerks
-Run 400m
-9 Clean and Jerks
-Run 400m
-6 Clean and Jerks
3: Men 185# Women 105#
-10 Clean and Jerks
-Run 200m
-8 Clean and Jerks
-Run 200m
-6 Clean and Jerks
4: Men 205# Women 135#
-9 Clean and Jerks
-Run 100m
-6 Clean and Jerks
-Run 100m
-3 Clean and Jerks
Post choice of workout and time.
Strength: In WOD
WOD: Pick 1 of the following 4
1: Men 135# Women 65#
-15 Clean and Jerks
-Run 800m
-10 Clean and Jerks
-Run 800m
-5 Clean and Jerks
2: Men 165# Women 95#
-12 Clean and Jerks
-Run 400m
-9 Clean and Jerks
-Run 400m
-6 Clean and Jerks
3: Men 185# Women 105#
-10 Clean and Jerks
-Run 200m
-8 Clean and Jerks
-Run 200m
-6 Clean and Jerks
4: Men 205# Women 135#
-9 Clean and Jerks
-Run 100m
-6 Clean and Jerks
-Run 100m
-3 Clean and Jerks
Post choice of workout and time.
Sunday, August 24, 2014
Monday, 8/25/2014
Warm up: 3 Rounds at warm ups pace
-10 Air Squats
-10 Push ups
-10 GHD Sit ups
-10 Pull ups
Strength: None
WOD: For Time:
-30 Burpees
-50 Kettle Swings 55#/35#
-Run 800m
-50 Kettle Swings
-30 Burpees
Post time.
Compare to 6/12/2013
-10 Air Squats
-10 Push ups
-10 GHD Sit ups
-10 Pull ups
Strength: None
WOD: For Time:
-30 Burpees
-50 Kettle Swings 55#/35#
-Run 800m
-50 Kettle Swings
-30 Burpees
Post time.
Compare to 6/12/2013
Thursday, August 21, 2014
Wednesday, August 20, 2014
Tuesday, August 19, 2014
Wednesday, 8/20/2014
Warm up: Choice
Strength: Rest
WOD: 3 Rounds Each for time:
-Run 800m
-20 GHD Sit ups
-20 Kettle Swings 55#/35#
-10 Knees to Elbows
-10 Burpees
Rest 4 minutes between rounds.
Post time for each round.
Strength: Rest
WOD: 3 Rounds Each for time:
-Run 800m
-20 GHD Sit ups
-20 Kettle Swings 55#/35#
-10 Knees to Elbows
-10 Burpees
Rest 4 minutes between rounds.
Post time for each round.
Monday, August 18, 2014
Tuesday, 8/19/2014
Warm up: 100 calories on Airdyne
Strength: In WOD
WOD: AMRAP 25 minutes
75% Body weight
-5 Bench Press
-5 Dead Lifts
-5 Power Cleans
Post weight used and # of rounds completed.
Strength: In WOD
WOD: AMRAP 25 minutes
75% Body weight
-5 Bench Press
-5 Dead Lifts
-5 Power Cleans
Post weight used and # of rounds completed.
Sunday, August 17, 2014
Monday, 8/18/2014
Warm up: Choice
Strength: None
WOD: For time:
-Row 2000m
-50 GHD Sit ups
-40 Wall Balls 20#/14#
-30 Box Jumps 30"/24"
-20 Burpee Pull Ups
-10 Clean and Jerks 135# / 95#
Post time.
Compare to 1/4/2013
Strength: None
WOD: For time:
-Row 2000m
-50 GHD Sit ups
-40 Wall Balls 20#/14#
-30 Box Jumps 30"/24"
-20 Burpee Pull Ups
-10 Clean and Jerks 135# / 95#
Post time.
Compare to 1/4/2013
Thursday, August 14, 2014
Friday, 8/15/2014
Warm up: Choice
Strength: None
WOD: 5 Rounds For time:
-40 Air Squats
-Run 50m
-20 Push Ups
-Run 100m
-10 Pull ups
-Run 200m
Focus on full range of motion. Slow it down and make sure you get full depth and lock out the hips on the squats, make sure you are touching your chest to the floor and locking out elbows on the push ups.
Post time.
Strength: None
WOD: 5 Rounds For time:
-40 Air Squats
-Run 50m
-20 Push Ups
-Run 100m
-10 Pull ups
-Run 200m
Focus on full range of motion. Slow it down and make sure you get full depth and lock out the hips on the squats, make sure you are touching your chest to the floor and locking out elbows on the push ups.
Post time.
Wednesday, August 13, 2014
Tuesday, August 12, 2014
Wednesday, 8/13/2014
Warm up: Dynamic
Strength: None
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Box Jumps 24"/20"
1-2-3-4-5-6-7-8-9-10
-Ball Slams 40# / 30#
30 Double unders after each round.
Post time.
Strength: None
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Box Jumps 24"/20"
1-2-3-4-5-6-7-8-9-10
-Ball Slams 40# / 30#
30 Double unders after each round.
Post time.
Monday, August 11, 2014
Tuesday, 8/12/2014
Warm up: Choice
Strength: None
WOD: AMRAP 1 Minute
-25 Wall Balls 20# / 14#
-25 Knees to Elbows
-25 Push Ups
-25 Pull Ups
Rest 2 minutes
AMRAP 3 minutes of Same thing
Rest 3 minutes
AMRAP 6 minutes of Same thing
Rest 4 minutes
AMRAP 9 minutes of Same thing to Finish.
At the beginning of each AMRAP start back at the wall balls. The goal being to get as far through as possible within the given time frame.
Post total reps completed for each round. Meaning if you get 20 knees to elbows in the first round, post 45reps.
Post reps for each round and total overall reps completed.
Strength: None
WOD: AMRAP 1 Minute
-25 Wall Balls 20# / 14#
-25 Knees to Elbows
-25 Push Ups
-25 Pull Ups
Rest 2 minutes
AMRAP 3 minutes of Same thing
Rest 3 minutes
AMRAP 6 minutes of Same thing
Rest 4 minutes
AMRAP 9 minutes of Same thing to Finish.
At the beginning of each AMRAP start back at the wall balls. The goal being to get as far through as possible within the given time frame.
Post total reps completed for each round. Meaning if you get 20 knees to elbows in the first round, post 45reps.
Post reps for each round and total overall reps completed.
Monday 8/11/2014
Warm up: Choice
Strength: In Workout
WOD: Row 500m
Grace x2 (60 reps of Clean & Jerks #135/95)
Row 500m
For time. Post weight and time
It's really not that bad!!!! :)
Strength: In Workout
WOD: Row 500m
Grace x2 (60 reps of Clean & Jerks #135/95)
Row 500m
For time. Post weight and time
It's really not that bad!!!! :)
Thursday, August 7, 2014
Friday, 8/8/2014
Warm up: Choice
Strength: Back Squat 5 sets 3 reps
All 5 sets should be at the same weight. Do not count warm up sets. Build up to a heavy 3 then do 5 sets.
WOD: Rest 5-10 minutes after squats.
For time:
-Run 1 mile
Post squat weight and time for mile.
Strength: Back Squat 5 sets 3 reps
All 5 sets should be at the same weight. Do not count warm up sets. Build up to a heavy 3 then do 5 sets.
WOD: Rest 5-10 minutes after squats.
For time:
-Run 1 mile
Post squat weight and time for mile.
Wednesday, August 6, 2014
Tuesday, August 5, 2014
Wednesday, 8/6/2014
Warm up: Choice
Strength: Strict Press 3-3-3-3-3
Increase weight each set.
WOD: For time:
-Row 1000m
-50 Push ups
-50 Double Unders
-50 Ab mat sit ups
-50 Double Unders
-Row 1000m
Post press weight for each set and time.
Strength: Strict Press 3-3-3-3-3
Increase weight each set.
WOD: For time:
-Row 1000m
-50 Push ups
-50 Double Unders
-50 Ab mat sit ups
-50 Double Unders
-Row 1000m
Post press weight for each set and time.
Monday, August 4, 2014
Tuesday, 8/5/2014
Warm up: Choice
Strength: Rest
WOD: For time:
-run 800m
-15 hand release push ups
-10 Knees to elbows
-5 strict pull ups
-run 400m
-15 ghd sit ups
-10 kettle swings 70#/55#
-5 strict chin ups
-run 200m
-15 bar dips
-10 ab mat sit ups
-5 burpee pull ups
Post time.
Strength: Rest
WOD: For time:
-run 800m
-15 hand release push ups
-10 Knees to elbows
-5 strict pull ups
-run 400m
-15 ghd sit ups
-10 kettle swings 70#/55#
-5 strict chin ups
-run 200m
-15 bar dips
-10 ab mat sit ups
-5 burpee pull ups
Post time.
Sunday, August 3, 2014
Monday, 8/4/2014
Warm up: Dynamic
Strength: Thrusters 3-3-3-3-3
Increase weight every set to a heavy 3 reps
WOD: 5 Rounds EACH for time:
-Sprint 50 meters
-Backpedal 50 meters
Rest 2 minutes between rounds
Sprint down and backpedal back. Clock stops when you cross the start line on backpedal.
Post weight for thrusters and time for each run.
Strength: Thrusters 3-3-3-3-3
Increase weight every set to a heavy 3 reps
WOD: 5 Rounds EACH for time:
-Sprint 50 meters
-Backpedal 50 meters
Rest 2 minutes between rounds
Sprint down and backpedal back. Clock stops when you cross the start line on backpedal.
Post weight for thrusters and time for each run.
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