Warm Up: Row 1500 meters. Not for time
Strength: Shoulder Press 3 sets of 10(find a weight to maintain for all 3 sets rest 2-3 mins between
WOD: AMRAP 12 Minutes
- 30 Double Unders
- 12 Burpees
Post weight and rounds completed!!
HAVE A FUN AND SAFE HALLOWEEN!! Get ready for Monday!!
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, October 30, 2014
Wednesday, October 29, 2014
Wednesday, 10/29/2014
Warm up: Dynamic
Strength: Rest
WOD: 5 rounds for time:
-Row 25 calories
-50 double unders
If you have trouble with double unders scale the # to 10 instead of doing singles.
Post time.
Strength: Rest
WOD: 5 rounds for time:
-Row 25 calories
-50 double unders
If you have trouble with double unders scale the # to 10 instead of doing singles.
Post time.
Monday, October 27, 2014
Tuesday, 10/28/2014
Warm up: Choice
Strength: Back Squat 7 minutes to build to a moderate weight 5 reps
WOD: Every Minute on the Minute (EMOM) for 20 minutes
Odd minutes 1,3,5,7,9,11,13,15,17,19
-3 Back squats with weight used on 5 reps for strength
Even minutes 2,4,6,8,10,12,14,16,18,20
-5 Burpees
-Max reps Knees to Elbows for remainder of the minute
Post squat weight and total knees to elbows.
Strength: Back Squat 7 minutes to build to a moderate weight 5 reps
WOD: Every Minute on the Minute (EMOM) for 20 minutes
Odd minutes 1,3,5,7,9,11,13,15,17,19
-3 Back squats with weight used on 5 reps for strength
Even minutes 2,4,6,8,10,12,14,16,18,20
-5 Burpees
-Max reps Knees to Elbows for remainder of the minute
Post squat weight and total knees to elbows.
Sunday, October 26, 2014
Monday, 10/27/2014
Warm up: Run, row, or ride for 10 minutes
Strength: Bench 3 Sets 20 reps
WOD: For time:
25-20-15-10-5
-Ball Slams 40# / 30#
-Bar dips
-Pull ups
-Ab mat sit ups
Post Bench Weight and time.
Strength: Bench 3 Sets 20 reps
WOD: For time:
25-20-15-10-5
-Ball Slams 40# / 30#
-Bar dips
-Pull ups
-Ab mat sit ups
Post Bench Weight and time.
Thursday, October 23, 2014
Friday, 10/24/2014
Warm up: Choice
Strength: Rest
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Kettle Swings 70# / 55#
1-2-3-4-5-6-7-8-9-10
-Hand Release Push ups
-20 Double Unders after each round
Round 1 will be 10 kettles 1 push up and 20 dus then 9 kettles 2 push ups and 20 due, and so on.
Post time.
Strength: Rest
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Kettle Swings 70# / 55#
1-2-3-4-5-6-7-8-9-10
-Hand Release Push ups
-20 Double Unders after each round
Round 1 will be 10 kettles 1 push up and 20 dus then 9 kettles 2 push ups and 20 due, and so on.
Post time.
Wednesday, October 22, 2014
Tuesday, October 21, 2014
Wednesday, 10/22/2014
Warm up: Choice
Strength: Back Squat Find 20 rep max
Use however many sets you need to get warm and then go for it.
20 reps without racking the weight with as much weight as possible.
If you fail, post weight and # of reps completed before failure.
WOD: 3 rounds
-Row 500m max effort.
Rest 3-5 minutes between efforts.
Post squat weight and time for each row.
Strength: Back Squat Find 20 rep max
Use however many sets you need to get warm and then go for it.
20 reps without racking the weight with as much weight as possible.
If you fail, post weight and # of reps completed before failure.
WOD: 3 rounds
-Row 500m max effort.
Rest 3-5 minutes between efforts.
Post squat weight and time for each row.
Monday, October 20, 2014
Tuesday, 10/21/2014
Warm up: 5 minutes on bike, then roll out for 5 minutes.
Then 3 rounds
-30 Double Unders
-10 Burpees
Strength: IN WOD
WOD: Complete entire cycle 2 times For Reps
30 seconds on 30 seconds off:
2x Bench Press 135# / 75#
2x Pull ups
2x Ring Dips (Scale with bar dips if needed)
2x Strict Press 75# / 45#
2x Burpees
After 2nd set of burpees, rest 30 seconds and immediately start at bench again for second cycle.
Post total reps for each movement.
Then 3 rounds
-30 Double Unders
-10 Burpees
Strength: IN WOD
WOD: Complete entire cycle 2 times For Reps
30 seconds on 30 seconds off:
2x Bench Press 135# / 75#
2x Pull ups
2x Ring Dips (Scale with bar dips if needed)
2x Strict Press 75# / 45#
2x Burpees
After 2nd set of burpees, rest 30 seconds and immediately start at bench again for second cycle.
Post total reps for each movement.
Sunday, October 19, 2014
Monday, 10/20/2014
Warm up: Choice
Strength: None
WOD: For Time:
50-40-30-20-10
-Wall Balls 20#/14#
-GHD Sit ups
-Row for Calories
Post time.
Strength: None
WOD: For Time:
50-40-30-20-10
-Wall Balls 20#/14#
-GHD Sit ups
-Row for Calories
Post time.
Thursday, October 16, 2014
Friday, 10/17/2014
Warm up: Choice
Strength: Rest
WOD: AMRAP 7 minutes
-7 Ball Slams 40#/30#
-7 Push ups
Rest 5 minutes
AMRAP 7 minutes
-7 Ball Slams 40#/30#
-7 Ab mat sit ups
Post rounds completed for each part.
Strength: Rest
WOD: AMRAP 7 minutes
-7 Ball Slams 40#/30#
-7 Push ups
Rest 5 minutes
AMRAP 7 minutes
-7 Ball Slams 40#/30#
-7 Ab mat sit ups
Post rounds completed for each part.
Wednesday, October 15, 2014
Tuesday, October 14, 2014
Wednesday, 10/15/2014
Warm up: Choice
Strength: None
WOD: 3 Rounds for time:
-30 Kettle Swings 55# / 35#
-30 GHD Sit ups
-Run 800m
Post time.
Strength: None
WOD: 3 Rounds for time:
-30 Kettle Swings 55# / 35#
-30 GHD Sit ups
-Run 800m
Post time.
Monday, October 13, 2014
Tuesday, 10/14/2014
Warm up: Choice
Strength: Rest
WOD: "Cindy"
AMRAP 20 minutes
-5 Pull Ups
-10 Push Ups
-15 Air Squats
DO NOT SACRIFICE FORM FOR REPS!!!!!!!
Touch your chest to the floor and LOCK OUT YOUR ELBOWS on Push Ups
Get Full Depth on Squats and LOCK OUT YOUR HIPS at Top!
Post Rounds completed.
Strength: Rest
WOD: "Cindy"
AMRAP 20 minutes
-5 Pull Ups
-10 Push Ups
-15 Air Squats
DO NOT SACRIFICE FORM FOR REPS!!!!!!!
Touch your chest to the floor and LOCK OUT YOUR ELBOWS on Push Ups
Get Full Depth on Squats and LOCK OUT YOUR HIPS at Top!
Post Rounds completed.
Sunday, October 12, 2014
Monday, 10/13/2014
Warm up: At around 60%
Run 800m
20 Push ups
20 ghd sit ups
20 air squats
Run 800m
Strength: In Wod
WOD: For time:
-21 Squat Cleans 155# / 95#
-Row 250m
-15 Squat Cleans
-Row 500m
-9 Squat Cleans
-Row 1000m
Post weight used and time.
Run 800m
20 Push ups
20 ghd sit ups
20 air squats
Run 800m
Strength: In Wod
WOD: For time:
-21 Squat Cleans 155# / 95#
-Row 250m
-15 Squat Cleans
-Row 500m
-9 Squat Cleans
-Row 1000m
Post weight used and time.
Thursday, October 9, 2014
Friday, 10/10/2014
Warm up Choice
Strength: None
WOD: Complete 2 rounds of the following
AMRAP 3 Minutes
-3 Strict Pull ups
-3 Bar Dips
Rest 3 minutes
AMRAP 3 Minutes
-5 Push ups
-5 Knees to Elbows
Rest 3 minutes
AMRAP 3 Minutes
-7 Push press 95# / 55#
-7 Ab mat sit ups
Rest 3 minutes
Post rounds completed for each part each round.
Strength: None
WOD: Complete 2 rounds of the following
AMRAP 3 Minutes
-3 Strict Pull ups
-3 Bar Dips
Rest 3 minutes
AMRAP 3 Minutes
-5 Push ups
-5 Knees to Elbows
Rest 3 minutes
AMRAP 3 Minutes
-7 Push press 95# / 55#
-7 Ab mat sit ups
Rest 3 minutes
Post rounds completed for each part each round.
Tuesday, October 7, 2014
Wednesday, 10/8/2014
Warm up: Choice
Strength: In WOD
WOD: "LYNN"
5 Rounds for reps of:
-Max reps Body Weight Bench Press (Cap weight at 225# men 155# women)
-Max reps Pull ups
Rest as needed between efforts
Post weight used and reps completed for Bench and Pull Ups for Each Round.
Strength: In WOD
WOD: "LYNN"
5 Rounds for reps of:
-Max reps Body Weight Bench Press (Cap weight at 225# men 155# women)
-Max reps Pull ups
Rest as needed between efforts
Post weight used and reps completed for Bench and Pull Ups for Each Round.
Monday, October 6, 2014
Tuesday 10/7/2014
Warm Up: Run Somewhere
Strength: In Wod
WOD: 5 Rounds for time
Run 200m
7- Deadlifts #225/155
Run 200m
14- Kettles Swings #70/55
Run 200m
21- Double Unders
Post weight and time
Strength: In Wod
WOD: 5 Rounds for time
Run 200m
7- Deadlifts #225/155
Run 200m
14- Kettles Swings #70/55
Run 200m
21- Double Unders
Post weight and time
Sunday, October 5, 2014
Monday 10/6/2014
Warm Up: Choice
Strength: In WOD
WOD: For Time
60- Bar Facing Burpees
30- Front Squats #155/115(from the ground)
60- Row for Calories
*You must jump over the bar using both feet at the same time. you CANNOT step over the bar.
Post weight and time on the board. HAPPY MONDAY!!!
Strength: In WOD
WOD: For Time
60- Bar Facing Burpees
30- Front Squats #155/115(from the ground)
60- Row for Calories
*You must jump over the bar using both feet at the same time. you CANNOT step over the bar.
Post weight and time on the board. HAPPY MONDAY!!!
Thursday, October 2, 2014
Friday 10/3/2014
Warm Up: Choice
Strength: Rest
WOD: For Time...3....2....1....GO
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, #35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Strength: Rest
WOD: For Time...3....2....1....GO
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, #35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Subscribe to:
Posts (Atom)