Warm up: Choice
WOD: OPEN WORKOUT 15.1
This workout has 2 parts. Each is separately scored. No rest between workouts. Set clock to count up to 15 minutes. 15.1 ends at 9:00 on the clock, 15.1a starts at 9:01 on the clock.
15.1
Complete as many rounds as possible in 9 minutes of:
15 Toes-to-bars
10 Deadlifts 115# / 75#
5 Snatches 115# / 75#
Workout 15.1a
6 minutes to find 1 rep max clean and jerk
Perform both workouts on a 15 minute clock. Start workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and weight for 15.1a.
If you are registered make sure to have a judge for your workout and use a score sheet that will be at the gym.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, February 26, 2015
Wednesday, February 25, 2015
Thursday, 2/26/2015
REST DAY!
Deadline for OPEN registration is today!
If you have not registered yet, get on it! It is all in fun, but is a good way to see where you are at compared to people all over the world.
It is also a good opportunity to be judged on your workouts. We could all use a little added scrutiny sometimes. The open is coming! WODs start Friday. Hope to see you there!
Tuesday, February 24, 2015
Wednesday, 2/25/2015
GET REGISTERED FOR THE OPEN IF YOU HAVE NOT ALREADY!
IT IS ALL FOR FUN!
We will be doing the Open WODs on Fridays for the duration of the OPEN! Registering is a fun way to follow along with people from all over the world!
Warm up: Choice
Strength: Rest
WOD: "Cindy"
AMRAP 20 minutes
-5 Pull ups
-10 Push Ups
-15 Air Squats
Post rounds completed.
IT IS ALL FOR FUN!
We will be doing the Open WODs on Fridays for the duration of the OPEN! Registering is a fun way to follow along with people from all over the world!
Warm up: Choice
Strength: Rest
WOD: "Cindy"
AMRAP 20 minutes
-5 Pull ups
-10 Push Ups
-15 Air Squats
Post rounds completed.
Monday, February 23, 2015
Tuesday, 2/24/2015
Warm up; 2 rounds at a warm up pace
-Run 400m or Row 500m
-10 GHD Sit Ups
-10 Push ups
-5 Pull ups
-15 Air Squats
Strength: In WOD
WOD: 3 Max effort Rounds EACH for time:
-15 Clean & Jerks 135# / 75#
-Sprint 100m
-5 Burpees
Rest 5 minutes between rounds
Post time for each round.
-Run 400m or Row 500m
-10 GHD Sit Ups
-10 Push ups
-5 Pull ups
-15 Air Squats
Strength: In WOD
WOD: 3 Max effort Rounds EACH for time:
-15 Clean & Jerks 135# / 75#
-Sprint 100m
-5 Burpees
Rest 5 minutes between rounds
Post time for each round.
Sunday, February 22, 2015
Monday, 2/23/2015
Warm up: Choice
Strength: Bench 3 sets 5 reps
WOD: 3 Rounds
-Row 200m
Rest time it took for 200m row
-Row 400m
Rest time it took for 400m row
-Row 600m
Rest time it took for 600m row
Post bench weight and row times.
Strength: Bench 3 sets 5 reps
WOD: 3 Rounds
-Row 200m
Rest time it took for 200m row
-Row 400m
Rest time it took for 400m row
-Row 600m
Rest time it took for 600m row
Post bench weight and row times.
Thursday, February 19, 2015
Friday, 2/20/2015
Warm up: Choice
Strength: In WOD
WOD: For time:
-Run 800m
-21 Deadlift 225# / 155#
-Run 800m
-15 Squat Cleans 185# / 105#
-Run 800m
-9 Thrusters 135# / 75#
Post time.
Strength: In WOD
WOD: For time:
-Run 800m
-21 Deadlift 225# / 155#
-Run 800m
-15 Squat Cleans 185# / 105#
-Run 800m
-9 Thrusters 135# / 75#
Post time.
Tuesday, February 17, 2015
Wednesday, 2/18/2015
Warm up: Dynamic
Strength: In WOD
WOD: For time:
-3 Rounds Bear Complex 115# / 75#
-Run 200m
-6 Rounds Bear Complex
-Run 400m
-9 Rounds Bear Complex
-Run 400m
-6 Rounds Bear Complex
-Run 200m
-3 Rounds Bear Complex
Bear Complex = 1 Round
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
Then Back to Floor
Bar never touches the floor after the power clean.
Post time.
Strength: In WOD
WOD: For time:
-3 Rounds Bear Complex 115# / 75#
-Run 200m
-6 Rounds Bear Complex
-Run 400m
-9 Rounds Bear Complex
-Run 400m
-6 Rounds Bear Complex
-Run 200m
-3 Rounds Bear Complex
Bear Complex = 1 Round
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
Then Back to Floor
Bar never touches the floor after the power clean.
Post time.
Monday, February 16, 2015
HAPPY BIRTHDAY PARKER!!! Tuesday, 2/17/2015
PARKER'S BIRTHDAY WOD!!!!!!!
Parker,
Thank you so much for everything you do for ALL of us! You have become such a HUGE part of the gym, and you are always a positive influence on everyone you are around. It is people like you that make the gym what it is!!!!!
THANK YOU!!! and HAPPY BIRTHDAY BUDDY!!!!!
Warm up: Choice
Strength: None
WOD: "PARKER"
For time:
-44 Burpee Broad Jumps (jump 5' for guys 4' for girls)
-44 Kettlebell Thrusters 35# each hand guys 26# each hand girls
-44 Toes to Bar
-44 Bench Press 135# / 75#
-44 Calories on Assualt Bike
-44 Burpee Pull ups
Post time and happy birthday message to Parker!
Parker,
Thank you so much for everything you do for ALL of us! You have become such a HUGE part of the gym, and you are always a positive influence on everyone you are around. It is people like you that make the gym what it is!!!!!
THANK YOU!!! and HAPPY BIRTHDAY BUDDY!!!!!
Warm up: Choice
Strength: None
WOD: "PARKER"
For time:
-44 Burpee Broad Jumps (jump 5' for guys 4' for girls)
-44 Kettlebell Thrusters 35# each hand guys 26# each hand girls
-44 Toes to Bar
-44 Bench Press 135# / 75#
-44 Calories on Assualt Bike
-44 Burpee Pull ups
Post time and happy birthday message to Parker!
Sunday, February 15, 2015
Monday, 2/16/2015
Warm up: Choice
Strength: In Wod
WOD: 3 rounds for time
-Run 400m
-10 Body weight Back Squats
Post weight and time.
Strength: In Wod
WOD: 3 rounds for time
-Run 400m
-10 Body weight Back Squats
Post weight and time.
Thursday, February 12, 2015
Friday, 2/13/2015
Warm up: Choice
Strength: In WOD
WOD: TABATA 20 seconds on 10 seconds off
4 Cycles of the following for reps:
-2 Rounds Bench 135# / 65#
-2 Rounds Strict Chin ups
Rest 2 minutes
-2 Rounds Bar dips
-2 Rounds Strict Press 75# / 45#
Rest 2 minutes
You will complete a total of 8 rounds of each movement.
Example: Do 2 rounds of Bench then 2 rounds of Chin ups then rest 2 minutes.
Post reps for each exercise.
Compare to 3/4/2014
Strength: In WOD
WOD: TABATA 20 seconds on 10 seconds off
4 Cycles of the following for reps:
-2 Rounds Bench 135# / 65#
-2 Rounds Strict Chin ups
Rest 2 minutes
-2 Rounds Bar dips
-2 Rounds Strict Press 75# / 45#
Rest 2 minutes
You will complete a total of 8 rounds of each movement.
Example: Do 2 rounds of Bench then 2 rounds of Chin ups then rest 2 minutes.
Post reps for each exercise.
Compare to 3/4/2014
Wednesday, February 11, 2015
Tuesday, February 10, 2015
Wednesday, 2/11/2015
Warm up: Choice
Strength: In WOD
WOD: 5 rounds
-10 Unbroken Front Squats 185# / 105#
then
-25 calories on Assault bike as fast as possible.
Rest 5 minutes between rounds
Post time for each round on bike.
Strength: In WOD
WOD: 5 rounds
-10 Unbroken Front Squats 185# / 105#
then
-25 calories on Assault bike as fast as possible.
Rest 5 minutes between rounds
Post time for each round on bike.
Monday, February 9, 2015
Tuesday, 2/10/2015
Warm up: Dynamic
Strength: In wod
WOD: AMRAP 20 minutes
-5 Power Cleans 135# / 75#
-7 Ab mat sit ups
-10 Calorie Row
Post rounds completed.
Strength: In wod
WOD: AMRAP 20 minutes
-5 Power Cleans 135# / 75#
-7 Ab mat sit ups
-10 Calorie Row
Post rounds completed.
Sunday, February 8, 2015
Monday, 2/9/2015
Warm up: Choice
Strength: In wod
WOD: 5 rounds for time:
-15 Bench Press 135# / 75#
-15 Toes to bar
-45 Air Squats
If you can't to toes to bar, scale to knees to elbows or GHD sit ups
Post time.
Strength: In wod
WOD: 5 rounds for time:
-15 Bench Press 135# / 75#
-15 Toes to bar
-45 Air Squats
If you can't to toes to bar, scale to knees to elbows or GHD sit ups
Post time.
Thursday, February 5, 2015
Friday, 2/6/2015
Warm up: Choice
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Deadlift 1.5 x Body Weight
-Box Jumps 24" / 12"
Post weight and time.
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Deadlift 1.5 x Body Weight
-Box Jumps 24" / 12"
Post weight and time.
Wednesday, February 4, 2015
Tuesday, February 3, 2015
Wednesday, 2/4/2015
Warm up: Choice
Strength: In WOD
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Body weight Bench Press
-Burpees
Post weight and time.
Strength: In WOD
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Body weight Bench Press
-Burpees
Post weight and time.
Monday, February 2, 2015
Tuesday, 2/3/2015
Warm up: Dynamic
Strength: Rest
WOD: "FIGHT GONE BAD"
3 rounds for max reps of each exercise
-1 minute max reps wall balls 20# / 14#
-1 minute max reps Sumo Dead lift high pulls 75# / 55#
-1 minute max reps Box Jumps 20"/ 12"
-1 minute max reps Push Press 75# / 55#
-1 minute max calories Row
Rest 1 minute between rounds
Score sheets are in the gym. Have someone else count reps and range of motion for you. Full range of motion is required on all movements, or it is a no rep.
Post total score.
Strength: Rest
WOD: "FIGHT GONE BAD"
3 rounds for max reps of each exercise
-1 minute max reps wall balls 20# / 14#
-1 minute max reps Sumo Dead lift high pulls 75# / 55#
-1 minute max reps Box Jumps 20"/ 12"
-1 minute max reps Push Press 75# / 55#
-1 minute max calories Row
Rest 1 minute between rounds
Score sheets are in the gym. Have someone else count reps and range of motion for you. Full range of motion is required on all movements, or it is a no rep.
Post total score.
Sunday, February 1, 2015
Monday, 2/2/2015
Warm up: Choice
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-3/4 Body Weight Power Cleans
-Knees to elbows
Post time and weight.
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-3/4 Body Weight Power Cleans
-Knees to elbows
Post time and weight.
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