Warm up: Choice
Strength: None
WOD: For Time:
50-40-30-20-10
-Row for calories
-GHD Sit ups
-Double Unders
Post time.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, January 29, 2015
Wednesday, January 28, 2015
Tuesday, January 27, 2015
Wednesday, 1/28/2015
Warm up: Choice
Strength: Deadlift 5-5-3-3-1
Increase weight each set working to a heavy 1 rep but not a 1 rep max.
WOD: 4 rounds For time:
-20 step ups to 24" / 20" box with 55#/35# Kettles in each hand
-Row 250m
-20 stationary lunge steps with kettles
-Row 250m
Post time.
Strength: Deadlift 5-5-3-3-1
Increase weight each set working to a heavy 1 rep but not a 1 rep max.
WOD: 4 rounds For time:
-20 step ups to 24" / 20" box with 55#/35# Kettles in each hand
-Row 250m
-20 stationary lunge steps with kettles
-Row 250m
Post time.
Monday, January 26, 2015
Tuesday, 1/27/2015
Warm up: Choice
Strength: In WOD
WOD: 5 Rounds EACH for time:
-20 Bench Press 135# / 75#
-15 Ball Slams 40# / 30#
-10 Burpees
Rest 4 minutes between rounds.
Post times for each round.
Strength: In WOD
WOD: 5 Rounds EACH for time:
-20 Bench Press 135# / 75#
-15 Ball Slams 40# / 30#
-10 Burpees
Rest 4 minutes between rounds.
Post times for each round.
Sunday, January 25, 2015
Monday, 1/26/2015
Warm up: 100 Calories on Assault Bike
Strength: None
WOD: 5 Rounds for time
-25 Kettle Swings 70#/55#
-25 Knees to Elbows
If you have trouble with knees to elbows, scale to GHD Sit ups.
Post time.
Strength: None
WOD: 5 Rounds for time
-25 Kettle Swings 70#/55#
-25 Knees to Elbows
If you have trouble with knees to elbows, scale to GHD Sit ups.
Post time.
Thursday, January 22, 2015
Friday, 1/23/2015
Warm up: Choice
Strength: In wod
WOD: 10 minute cap! Get as far as you can!
-25 Thrusters 135# / 95# Weight must be picked up from the floor.
-Row 500m
-25 Back Squats 135# / 95# Weight must be picked up from the floor.
-Row 1000m
Post furthest rep completed, or furthest meters rowed.
Strength: In wod
WOD: 10 minute cap! Get as far as you can!
-25 Thrusters 135# / 95# Weight must be picked up from the floor.
-Row 500m
-25 Back Squats 135# / 95# Weight must be picked up from the floor.
-Row 1000m
Post furthest rep completed, or furthest meters rowed.
Wednesday, January 21, 2015
Tuesday, January 20, 2015
Wednesday, 1/21/2015
Warm up: Dynamic
Strength: In WOD
WOD: For time
21-15-9
-Deadlift 225#/155#
-Box Jumps 24" / 20"
100m Farmer Carry with 70# / 55# kettles in each hand
Post time.
Strength: In WOD
WOD: For time
21-15-9
-Deadlift 225#/155#
-Box Jumps 24" / 20"
100m Farmer Carry with 70# / 55# kettles in each hand
Post time.
Monday, January 19, 2015
Tuesday, 1/20/2015
Warm up: Choice
Strength: Power Cleans Touch and Go 3 sets 5 reps
WOD: Tabata Intervals
20 Seconds on 10 Seconds off
-8 rounds Assault Bike for calories
Rest 2 minutes
-8 rounds Knees to Elbows
Rest 2 minutes
-8 rounds Air Squats
Rest 2 minutes
-8 rounds Assault bike for Calories
Post power clean weight and totals.
Strength: Power Cleans Touch and Go 3 sets 5 reps
WOD: Tabata Intervals
20 Seconds on 10 Seconds off
-8 rounds Assault Bike for calories
Rest 2 minutes
-8 rounds Knees to Elbows
Rest 2 minutes
-8 rounds Air Squats
Rest 2 minutes
-8 rounds Assault bike for Calories
Post power clean weight and totals.
Sunday, January 18, 2015
Monday, 1/19/2015
Warm up: Choice
Strength: None
WOD: For Time:
25-20-15-10-5
-Push ups
-Pull ups
-Ab mat sit ups
Post time.
Strength: None
WOD: For Time:
25-20-15-10-5
-Push ups
-Pull ups
-Ab mat sit ups
Post time.
Thursday, January 15, 2015
Friday, 1/16/2015
Warm up: Choice
Strength: Thrusters 1-1-1-1-1 build to a tough 1 rep increasing weight every time.
Front Squats 1-1-1-1-1
Starting with where you left off on thrusters work to a tough 1 rep.
WOD: 5- 1 minute rounds of:
-7 Burpee box jumps 24" / 20"
-Row for calories
Rest 3 minutes between rounds.
Post weight for thrusters and front squats and calories for Each round.
Strength: Thrusters 1-1-1-1-1 build to a tough 1 rep increasing weight every time.
Front Squats 1-1-1-1-1
Starting with where you left off on thrusters work to a tough 1 rep.
WOD: 5- 1 minute rounds of:
-7 Burpee box jumps 24" / 20"
-Row for calories
Rest 3 minutes between rounds.
Post weight for thrusters and front squats and calories for Each round.
Tuesday, January 13, 2015
Wednesday, 1/14/15 Happy Birthday Jantz!!!!!
Warm up: Choice
Strength: In wod
WOD: Happy Birthday Jantz!!! 38 Years OLD!!!!!
For time:
-38 Burpees
-38 Bench Press 135# / 75#
-38 Wall Balls 20# / 14#
-38 Calorie Row
-38 Wall Balls 20# / 14#
-38 Bench Press 135# / 75#
-38 Burpees
Post time and a Happy Birthday Message to Jantz!!!!!
Strength: In wod
WOD: Happy Birthday Jantz!!! 38 Years OLD!!!!!
For time:
-38 Burpees
-38 Bench Press 135# / 75#
-38 Wall Balls 20# / 14#
-38 Calorie Row
-38 Wall Balls 20# / 14#
-38 Bench Press 135# / 75#
-38 Burpees
Post time and a Happy Birthday Message to Jantz!!!!!
Monday, January 12, 2015
Tuesday, 1/13/2015
Warm up: Choice
Strength: In wod
WOD: For time
21-18-15-12-9-6-3
-Power Cleans 135# / 75#
-GHD Sit ups
-Back Extensions
Post time.
Strength: In wod
WOD: For time
21-18-15-12-9-6-3
-Power Cleans 135# / 75#
-GHD Sit ups
-Back Extensions
Post time.
Sunday, January 11, 2015
Monday, 1/12/2015
Warm up: Dynamic
Strength: none
WOD: On the minute for 30 minutes:
Odd minutes
-7 Ball Slams 40# / 30#
-5 Burpees
Even minutes
-7 Kettle Swings 55# / 35#
-5 Knees to Elbows
For every round not completed count a penalty. At the end of the wod do 5 push ups for every penalty.
Post # of penalties.
Strength: none
WOD: On the minute for 30 minutes:
Odd minutes
-7 Ball Slams 40# / 30#
-5 Burpees
Even minutes
-7 Kettle Swings 55# / 35#
-5 Knees to Elbows
For every round not completed count a penalty. At the end of the wod do 5 push ups for every penalty.
Post # of penalties.
Thursday, January 8, 2015
Friday, 1/9/2015
Warm up: Choice
Strength: None
WOD: Death by 10 meters.
On the rower, start by rowing 10 meters the first minute, then 20 the second then 30 and so on until you cannot complete the next set in the allowed minute.
Set the rower for intervals of 1minute work with 0 rest. Start rowing again at each interval.
Post furthest meters completed. Example, if you go for 20 minutes that would be 200 meters.
Strength: None
WOD: Death by 10 meters.
On the rower, start by rowing 10 meters the first minute, then 20 the second then 30 and so on until you cannot complete the next set in the allowed minute.
Set the rower for intervals of 1minute work with 0 rest. Start rowing again at each interval.
Post furthest meters completed. Example, if you go for 20 minutes that would be 200 meters.
Wednesday, January 7, 2015
Saturday Event Postponed
The event for this coming Saturday has been postponed. Please contact us through Facebook if you are interested in helping in any way. Thank you!
Tuesday, January 6, 2015
Wednesday, 1/7/2015
Warm up: Choice
Strength: In WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Front Squats 185# / 105#
40 Double Unders after every round.
Post time and compare to 2/4/2014.
Strength: In WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Front Squats 185# / 105#
40 Double Unders after every round.
Post time and compare to 2/4/2014.
Monday, January 5, 2015
Tuesday, 1/06/2015
Warm up: Dynamic Inside
Strength: None
WOD: 3 Rounds for time:
-30 Bench Press 135# / 65#
-30 Ab Mat sit ups
-30 Kettle Swings 55# / 35#
Post time.
Strength: None
WOD: 3 Rounds for time:
-30 Bench Press 135# / 65#
-30 Ab Mat sit ups
-30 Kettle Swings 55# / 35#
Post time.
Sunday, January 4, 2015
Monday,1/05/2015
First posted workout of 2015! Lets get it started right!
Warm up: Choice
Strength: None
WOD: For time:
-Row 2015 meters
Then
20-15-10-5
-Thrusters 95# / 75#
-GHD Sit ups
Then
-Row 2015 meters
Post total time.
Warm up: Choice
Strength: None
WOD: For time:
-Row 2015 meters
Then
20-15-10-5
-Thrusters 95# / 75#
-GHD Sit ups
Then
-Row 2015 meters
Post total time.
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