Warm up: Dynamic
Strength: Rest
WOD: 30 seconds on 30 seconds off For max reps and calories.
2 Complete Cycles
-Row for calories
-Box Jumps 24"/ 20"
-Push ups
-Ab Mat sit ups
-Kettle Swings 55# / 35#
-Ball Slams 40# / 30#
-Assault Bike for calories
You will start with 30 seconds on the rower then rest for 30 seconds and start box jumps for 30 seconds then rest 30 and stat push ups. After you complete 30 seconds on assault bike, rest 30 and start again on the row.
Post TOTAL reps / calories.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Tuesday, June 30, 2015
Monday, June 29, 2015
Tuesday, 6/30/2015
Warm up: Choice
Strength: None
WOD: For time:
-Run 200m
-21 Bar Dips
-21 Knees to Elbows
-Run 400m
-15 Bar Dips
-15 Knees to Elbows
-Run 800m
-9 Bar Dips
-9 Knees to Elbows
Post time.
Strength: None
WOD: For time:
-Run 200m
-21 Bar Dips
-21 Knees to Elbows
-Run 400m
-15 Bar Dips
-15 Knees to Elbows
-Run 800m
-9 Bar Dips
-9 Knees to Elbows
Post time.
Monday 6/29/2015
Warm up: Choice
Strength: Shoulder Press 4 sets 7 reps. This is 4 work sets at the same weight. Warm up sets do not count.
WOD: 2 Rounds for Time
18- Calorie Row
15- Thrusters #95/65
12- Pull Ups
Rest 5 minutes between each round. Post times for both Rounds. Happy MONDAY!!!
Strength: Shoulder Press 4 sets 7 reps. This is 4 work sets at the same weight. Warm up sets do not count.
WOD: 2 Rounds for Time
18- Calorie Row
15- Thrusters #95/65
12- Pull Ups
Rest 5 minutes between each round. Post times for both Rounds. Happy MONDAY!!!
Thursday, June 25, 2015
Friday, 6/26/2015 and Saturday 6/27/2015
"REMEMBER THE 22 CHALLENGE"
Today and Saturday we will be doing the Remember the 22 Challenge.
Officially the event will be held:
Friday at 6:00pm and
Saturday at 12:00pm
Saturday there will be food catered by North Shore.
Please lets try to get as many people there to support this cause. All money raised will go to the Warriors for Freedom in support of the Remember the 22.
For the wod, pick one of the 3 challenge options.
OPTION 1: FOR TIME
-22 BACK SQUATS 220# / 155#
-22 PULL-UPS
-22 BURPEES
-22 DOUBLE UNDERS
-22 FRONT SQUATS 185# / 135#
***THIS MUST BE DONE RX! NO SCALING!!! IF YOU CANNOT DO THIS RX THEN DO OPTION 2 OR 3!!***********************
OPTION 2: 22 BURPEE CHALLENGE
COMPLETE AS MANY BURPEES AS POSSIBLE IN 22 MINUTES
OPTION 3: 222 BURPEES FOR TIME!!! NO TIME LIMIT!
POST CHOICE AND TIME OR REPS COMPLETED.
AND PLEASE!!!! COME SUPPORT US AS WE TRY TO RAISE AWARENESS FOR THE 22!
22 VETERANS COMMIT SUICIDE EVERY DAY!!!!!
HELP US HELP THEM!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Today and Saturday we will be doing the Remember the 22 Challenge.
Officially the event will be held:
Friday at 6:00pm and
Saturday at 12:00pm
Saturday there will be food catered by North Shore.
Please lets try to get as many people there to support this cause. All money raised will go to the Warriors for Freedom in support of the Remember the 22.
For the wod, pick one of the 3 challenge options.
OPTION 1: FOR TIME
-22 BACK SQUATS 220# / 155#
-22 PULL-UPS
-22 BURPEES
-22 DOUBLE UNDERS
-22 FRONT SQUATS 185# / 135#
***THIS MUST BE DONE RX! NO SCALING!!! IF YOU CANNOT DO THIS RX THEN DO OPTION 2 OR 3!!***********************
OPTION 2: 22 BURPEE CHALLENGE
COMPLETE AS MANY BURPEES AS POSSIBLE IN 22 MINUTES
OPTION 3: 222 BURPEES FOR TIME!!! NO TIME LIMIT!
POST CHOICE AND TIME OR REPS COMPLETED.
AND PLEASE!!!! COME SUPPORT US AS WE TRY TO RAISE AWARENESS FOR THE 22!
22 VETERANS COMMIT SUICIDE EVERY DAY!!!!!
HELP US HELP THEM!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Tuesday, June 23, 2015
Wednesday, 6/24/2015
Warm up: Choice
Strength: None
WOD: TABATA (20 seconds on 10 seconds off) Intervals for reps
4 Rounds wall balls with max weight!
Rest 3 minutes
4 Rounds ball slams (use same weight as wall balls if using a slam ball. If not then guys use 40# girls use 30#
Rest 3 minutes
4 Rounds wall balls
Rest 3 minutes
4 Rounds ball slams
This should be max effort every round. The extra rest is there to make sure you are able to push through all 4 rounds.
The goal here is to be moving for the entire 20 seconds of every round!
Post reps completed for each and weight used!
Strength: None
WOD: TABATA (20 seconds on 10 seconds off) Intervals for reps
4 Rounds wall balls with max weight!
Rest 3 minutes
4 Rounds ball slams (use same weight as wall balls if using a slam ball. If not then guys use 40# girls use 30#
Rest 3 minutes
4 Rounds wall balls
Rest 3 minutes
4 Rounds ball slams
This should be max effort every round. The extra rest is there to make sure you are able to push through all 4 rounds.
The goal here is to be moving for the entire 20 seconds of every round!
Post reps completed for each and weight used!
Monday, June 22, 2015
Tuesday, 6/23/2015
Warm up: Run, ride or row 10 minutes
Strength: None
WOD: 10 Rounds for time:
-10 Push ups
-10 Push press 95# / 55#
-10 Supine ring pull ups
Post time.
Strength: None
WOD: 10 Rounds for time:
-10 Push ups
-10 Push press 95# / 55#
-10 Supine ring pull ups
Post time.
Sunday, June 21, 2015
Monday, 6/22/2015
Warm up: Choice
Strength: None
WOD: "GRACE"
30 Clean and Jerks for time 135# / 95#
This is a bench mark WOD so if you want your name and time on the board, then make sure you are observed by one of the trainers.
Post time.
Strength: None
WOD: "GRACE"
30 Clean and Jerks for time 135# / 95#
This is a bench mark WOD so if you want your name and time on the board, then make sure you are observed by one of the trainers.
Post time.
Thursday, June 18, 2015
Friday, 6/19/2015
Warm up: Choice
Strength: None
WOD: "Michael"
3 Rounds for time:
-Run 800m
-50 Back Extensions
-50 GHD Sit ups
Post time.
Remember, this is a bench mark hero wod. If you want your name on the board, you must make sure your wod is observed by one of the approved trainers.
Strength: None
WOD: "Michael"
3 Rounds for time:
-Run 800m
-50 Back Extensions
-50 GHD Sit ups
Post time.
Remember, this is a bench mark hero wod. If you want your name on the board, you must make sure your wod is observed by one of the approved trainers.
Tuesday, June 16, 2015
Wednesday, 6/17/2015
Warm up: Dynamic
Strength: In WOD
WOD: For time:
-75 Reps Bench Press
-10 burpees every time you break and rack the bar
Men: Under 200# use 185# on Bench
Over 200# use 225# on Bench
Women: Use 65#, 95# or 135# depending on strength
Post time, weight used, and # of burpees.
Strength: In WOD
WOD: For time:
-75 Reps Bench Press
-10 burpees every time you break and rack the bar
Men: Under 200# use 185# on Bench
Over 200# use 225# on Bench
Women: Use 65#, 95# or 135# depending on strength
Post time, weight used, and # of burpees.
Monday, June 15, 2015
Tuesday, 6/16/2015
Warm up: Choice
Strength: Rest
WOD: 4 Rounds each for time:
-Run 800m
Rest 1 to 1 between rounds.
Post time for each run.
Strength: Rest
WOD: 4 Rounds each for time:
-Run 800m
Rest 1 to 1 between rounds.
Post time for each run.
Sunday, June 14, 2015
Monday, 6/15/2015
Warm up: Dynamic
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Hang Power Cleans 135# / 95#
10-9-8-7-6-5-4-3-2-1
-Front Squats 135# / 95#
Do not drop the bar. Rest position is either in the hang or the rack.
Every time the bar is dropped, run a 400m, then pick up where you left off.
So first set, pick up the bar, do one hang power clean, followed by 10 front squats. Then without putting the bar down do 2 hang power cleans and 9 front squats. Continue until you do 10 hang power cleans and 1 front squat.
Do not scale this workout to the point that you are not running any 400m!
It is supposed to be heavy as this is also a strength workout!
If you have to scale the weight, choose a weight that would be a difficult 10 rep front squat.
Post time, weight, and # of 400m runs.
Compare to 5/23/2012
Thanks Ruben for digging this one up!
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Hang Power Cleans 135# / 95#
10-9-8-7-6-5-4-3-2-1
-Front Squats 135# / 95#
Do not drop the bar. Rest position is either in the hang or the rack.
Every time the bar is dropped, run a 400m, then pick up where you left off.
So first set, pick up the bar, do one hang power clean, followed by 10 front squats. Then without putting the bar down do 2 hang power cleans and 9 front squats. Continue until you do 10 hang power cleans and 1 front squat.
Do not scale this workout to the point that you are not running any 400m!
It is supposed to be heavy as this is also a strength workout!
If you have to scale the weight, choose a weight that would be a difficult 10 rep front squat.
Post time, weight, and # of 400m runs.
Compare to 5/23/2012
Thanks Ruben for digging this one up!
Thursday, June 11, 2015
Friday, 6/12/2015
Warm up: Choice
Strength: Rest
WOD: For time:
-Row 2000m
-50 Wall Balls 20# / 14#
-Row 1000m
-35 Wall Balls
-Row 500m
-20 Wall Balls
Post time!!
Strength: Rest
WOD: For time:
-Row 2000m
-50 Wall Balls 20# / 14#
-Row 1000m
-35 Wall Balls
-Row 500m
-20 Wall Balls
Post time!!
Wednesday, June 10, 2015
Tuesday, June 9, 2015
Wednesday, 6/10/2015
Warm up: Run, Ride or Row 10 minutes
Strength: In WOD
WOD: Front Squat 5-5-3-3-1-1-1
Increase weight for each set.
Post highest weight.
Strength: In WOD
WOD: Front Squat 5-5-3-3-1-1-1
Increase weight for each set.
Post highest weight.
Monday, June 8, 2015
Tuesday 6/9/2015
Warm up: Choice
Strength: none
WOD: 3 Rounds for time
-Run 400m
-20 Kettle Swings
-15 Ball Slams 40# / 30#
Post time.
Strength: none
WOD: 3 Rounds for time
-Run 400m
-20 Kettle Swings
-15 Ball Slams 40# / 30#
Post time.
Sunday, June 7, 2015
Monday, 6/8/2015
Warm up: Choice
Strength: None
WOD: For time
50-40-30-20-10
-Push ups
-Ab mat sit ups
-Row for Calories
Post time.
Strength: None
WOD: For time
50-40-30-20-10
-Push ups
-Ab mat sit ups
-Row for Calories
Post time.
Thursday, June 4, 2015
Friday, 6/5/2015
Warm up: Choice
Strength: None
WOD: HERO WOD "COE"
10 Rounds for time:
-10 Thrusters 95#/65#
-10 Ring Push Ups
Post time!!!
Strength: None
WOD: HERO WOD "COE"
10 Rounds for time:
-10 Thrusters 95#/65#
-10 Ring Push Ups
Post time!!!
Wednesday, June 3, 2015
Tuesday, June 2, 2015
Wednesday, 6/3/2015
Warm up: Choice
Strength: Rest
WOD: For time:
30-20-10
-Calories on Assault bike
-Calories on Rower
Post time!
Thanks Ruben!
Strength: Rest
WOD: For time:
30-20-10
-Calories on Assault bike
-Calories on Rower
Post time!
Thanks Ruben!
Monday, June 1, 2015
Tuesday, 6/2/2015
Warm up: Dynamic
Strength: In WOD
WOD: 5 UNBROKEN Rounds NOT for time:
-10 Bench Press
-10 Toes to Bars
-10 Bar dips
-10 Back extensions with a 2 count hold at the top
-10 Supine ring pull ups
Choose weight on Bench Press. GOAL IS UNBROKEN sets. Rest enough between movements to ensure that you can get all 10 reps!
Post weight used and # of breaks.
Strength: In WOD
WOD: 5 UNBROKEN Rounds NOT for time:
-10 Bench Press
-10 Toes to Bars
-10 Bar dips
-10 Back extensions with a 2 count hold at the top
-10 Supine ring pull ups
Choose weight on Bench Press. GOAL IS UNBROKEN sets. Rest enough between movements to ensure that you can get all 10 reps!
Post weight used and # of breaks.
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