Warm Up: Choice
Strength: Rest
WOD: 10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
Hand Release Push Ups
You'll do 10 pull ups then 1 push up, 9 pull ups then 2 push ups, 8 pull ups then 3 push ups. etc
The goal is to have GOOD form on EVERY rep!
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Tuesday, September 30, 2014
Monday, September 29, 2014
Tuesday 9/30/2014
Warm Up:Choice
Strength: Rest
WOD: For Time
30-20-10
-Row for Calories
-GHD Sit Ups
Cash out 400m Run
Post time on board.
Strength: Rest
WOD: For Time
30-20-10
-Row for Calories
-GHD Sit Ups
Cash out 400m Run
Post time on board.
Sunday, September 28, 2014
Monday 9/29/2014
Warm Up: Washburn Loop
Strength: Rest
WOD: 3 Rounds for time
Run 400m
30- Air Squats
20- Push Press #65/ 115
Post time and weight on board
*Crossfit Main Site WOD 9/25/14
Strength: Rest
WOD: 3 Rounds for time
Run 400m
30- Air Squats
20- Push Press #65/ 115
Post time and weight on board
*Crossfit Main Site WOD 9/25/14
Thursday, September 25, 2014
Friday 9/26/2014
Warm Up: Choice
Strength: Rest
FIRDAY!! Please watch and enjoy
WOD: 5 Rounds For Time
10- Thrusters #65/95
10- Knees to Elbows
Post weight and Time
Strength: Rest
FIRDAY!! Please watch and enjoy
WOD: 5 Rounds For Time
10- Thrusters #65/95
10- Knees to Elbows
Post weight and Time
Wednesday, September 24, 2014
Wednesday 9/24/2014
Warm Up: Choice
Strength: None
WOD: For Time
100- Double Unders
50- Row for Calories
30- Burpees
Post Time on Board. Enjoy
Strength: None
WOD: For Time
100- Double Unders
50- Row for Calories
30- Burpees
Post Time on Board. Enjoy
Monday, September 22, 2014
Sunday, September 21, 2014
Monday, 9/22/2014
Warm up: Choice
Strength: IN WOD
WOD: AMRAP 60 Minutes
-Deadlift Men: 1.5x Bodyweight Women: Bodyweight
-Bench Men: Bodyweight Women: 75% Bodyweight
-Squat Clean: Men: 75% Bodyweight Women: 50% Bodyweight
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Get as far as possible in 60 minutes.
First set is 1 deadlift 1 bench 1 squat clean. Second set is 2 deadlift 2 bench 2 squat cleans.
Keep progressing up the ladder as far as you can get in 60 minutes.
SCALING: If you need to scale do so in 1 of 2 ways.
1: Scale the weight to a weight that is manageable but not easy and complete the 60 minutes.
2: Keep the weight but scale the time to 45 minutes or 30 minutes.
Post weights used and rounds completed.
To see a video of this workout. Watch the "IRON TRIATHLON" on youtube. They complete the full 1-20 and it takes them 90+ minutes.
Strength: IN WOD
WOD: AMRAP 60 Minutes
-Deadlift Men: 1.5x Bodyweight Women: Bodyweight
-Bench Men: Bodyweight Women: 75% Bodyweight
-Squat Clean: Men: 75% Bodyweight Women: 50% Bodyweight
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Get as far as possible in 60 minutes.
First set is 1 deadlift 1 bench 1 squat clean. Second set is 2 deadlift 2 bench 2 squat cleans.
Keep progressing up the ladder as far as you can get in 60 minutes.
SCALING: If you need to scale do so in 1 of 2 ways.
1: Scale the weight to a weight that is manageable but not easy and complete the 60 minutes.
2: Keep the weight but scale the time to 45 minutes or 30 minutes.
Post weights used and rounds completed.
To see a video of this workout. Watch the "IRON TRIATHLON" on youtube. They complete the full 1-20 and it takes them 90+ minutes.
Tuesday, September 16, 2014
Wednesday, 9/17/2014
Warm up: Choice
Strength: Rest
WOD: "Elizabeth"
For time:
21-15-9
-Power Cleans 135# / 85#
-Ring Dips
Post weight used an time.
Strength: Rest
WOD: "Elizabeth"
For time:
21-15-9
-Power Cleans 135# / 85#
-Ring Dips
Post weight used an time.
Monday, September 15, 2014
Tuesday, 9/16/2014
Warm up: Choice
Strength: In WOD
WOD: On the Minute for ten minutes
-3 Back Squats
Add weight EVERY minute
Rest 5 minutes
For time:
25-20-15-10-5
-Wall Balls 20#/14#
-Box Jumps 24"/20"
-Row for calories
Post squat weights and time.
Strength: In WOD
WOD: On the Minute for ten minutes
-3 Back Squats
Add weight EVERY minute
Rest 5 minutes
For time:
25-20-15-10-5
-Wall Balls 20#/14#
-Box Jumps 24"/20"
-Row for calories
Post squat weights and time.
Sunday, September 14, 2014
Monday, 9/15/2014
Warm up: Dynamic
Strength: Bench 3 sets 20 reps
WOD: Part 1: For time
20-15-10-5
-Ball Slams 40#/30#
-Push Press 95#/55#
-GHD Sit ups
Rest 5 minutes
Part 2:
4 Rounds each for time
-Sprint 100m
Rest 2 minutes between efforts.
Post Bench weight, time for part 1 and times for each sprint.
Strength: Bench 3 sets 20 reps
WOD: Part 1: For time
20-15-10-5
-Ball Slams 40#/30#
-Push Press 95#/55#
-GHD Sit ups
Rest 5 minutes
Part 2:
4 Rounds each for time
-Sprint 100m
Rest 2 minutes between efforts.
Post Bench weight, time for part 1 and times for each sprint.
Thursday, September 11, 2014
Friday, 9/12/2014
Warm up: Choice
Strength: Back Squat 3 sets 20 reps
WOD: 30 Minutes Skill Work
Choice
-Double Unders
-Muscle Ups
-Power Cleans
-Jerks
Post squat weight and skill worked.
Strength: Back Squat 3 sets 20 reps
WOD: 30 Minutes Skill Work
Choice
-Double Unders
-Muscle Ups
-Power Cleans
-Jerks
Post squat weight and skill worked.
Wednesday, September 10, 2014
Tuesday, September 9, 2014
Wednesday, 9/10/2014
Warm up: Run 1 mile or Row 2000m
Strength: None
WOD: 5 Rounds for Time
-20 Kettle Swings 70#/55#
-20 Knees To Elbows
Post time.
Strength: None
WOD: 5 Rounds for Time
-20 Kettle Swings 70#/55#
-20 Knees To Elbows
Post time.
Monday, September 8, 2014
Tuesday, 9/9/2014
Warm up: Choice
Strength: Work to a heavy 1 rep push press
WOD: AMRAP 20 minutes
Run 100m
then 2 rounds
-5 Pull ups
-10 Push ups
-15 air squats
Post push press weight and number of rounds.
Strength: Work to a heavy 1 rep push press
WOD: AMRAP 20 minutes
Run 100m
then 2 rounds
-5 Pull ups
-10 Push ups
-15 air squats
Post push press weight and number of rounds.
Sunday, September 7, 2014
Monday, 9/8/2014
Warm up: Dynamic
Strength: Clean. Find 1 rep max
WOD: AMRAP 10 minutes
-Box Jumps: Men 24" Women 20" Step Down!
Both feet must land all the way on the box! Hips must lock out at the top! Then STEP DOWN. DO NOT Jump down!
This is a test. Have someone judge your reps. If you are not willing to have someone judge your reps, do not post a score!
A scoring formula will be posted on the white board to calculate score for cleans and box jumps.
Post Clean weight and # of reps, along with score.
Strength: Clean. Find 1 rep max
WOD: AMRAP 10 minutes
-Box Jumps: Men 24" Women 20" Step Down!
Both feet must land all the way on the box! Hips must lock out at the top! Then STEP DOWN. DO NOT Jump down!
This is a test. Have someone judge your reps. If you are not willing to have someone judge your reps, do not post a score!
A scoring formula will be posted on the white board to calculate score for cleans and box jumps.
Post Clean weight and # of reps, along with score.
Thursday, September 4, 2014
Friday, 9/05/2014
Warm up: Choice
Strength: None
WOD: TABATA intervals: 20 seconds on 10 seconds off
4 rounds push ups
4 rounds ab mat sit ups
4 rounds pull ups
Rest 2 minutes
4 rounds push ups
4 rounds ab mat sit ups
4 rounds pull ups
Post total reps for each movement.
Strength: None
WOD: TABATA intervals: 20 seconds on 10 seconds off
4 rounds push ups
4 rounds ab mat sit ups
4 rounds pull ups
Rest 2 minutes
4 rounds push ups
4 rounds ab mat sit ups
4 rounds pull ups
Post total reps for each movement.
Tuesday, September 2, 2014
Wednesday, 9/03/2014
Warm up: Dynamic
Strength: None
WOD: For time:
-Run 200m
-15 burpees
-Run 400m
-30 burpees
-Run 800m
-45 burpees
-Run 1600m
-60 burpees
Thank you Jantz!
Post time.
Check the board for your run routes and make sure you are going the full distance!
Strength: None
WOD: For time:
-Run 200m
-15 burpees
-Run 400m
-30 burpees
-Run 800m
-45 burpees
-Run 1600m
-60 burpees
Thank you Jantz!
Post time.
Check the board for your run routes and make sure you are going the full distance!
Monday, September 1, 2014
Tuesday, 9/2/2014
Warm up: Choice
Strength: In WOD
WOD: "Friends don't let friends skip leg day!!"
For time:
-50 calorie row
-50 back squats 135#/75#
-50 calories on airdyne
-50 back squats 135#/75#
-50 calorie row
Post time.
Strength: In WOD
WOD: "Friends don't let friends skip leg day!!"
For time:
-50 calorie row
-50 back squats 135#/75#
-50 calories on airdyne
-50 back squats 135#/75#
-50 calorie row
Post time.
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