WELL…….
Hopefully everyone is still functioning after AJ's birthday wod! Definitely awful as advertised!
For those who got it done, GREAT JOB!!!!
If you did the birthday wod, then today is a MOBILITY DAY!
Spend 30-45 minutes working mobility and stretching.
Otherwise:
Warm up: Choice
Strength: None
WOD: AMRAP 10 minutes
-5 burpees
-10 Kettle swings 55# / 35#
-10 Ball slams 40# / 30#
Post rounds completed
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Tuesday, September 29, 2015
Monday, September 28, 2015
Tuesday, 9/29/2015
HAPPY BIRTHDAY AJ!!!!!!!!!!
Another birthday wod!!
Today is AJ's 34th birthday and all of us know AJ and know that he tends to like to "GO BIG OR GO HOME"!!!!
AJ has requested a partner WOD that he himself wrote up! So find a partner and get after it!!!
If you don't have a partner, the modified WOD is below.
This workout LOOKS NASTY!!! And it WILL BE NASTY!
BUT it will not take as long as it looks!!!
Partners: "AJ"
Run 1 mile
Then without resting:
PHASE 1: 60 Back Squats as a team
RX = 185# / 105#
Level 2 = 165# / 95#
Level 1 = 135# / 75#
12 Rope Climbs
RX and Level 2 = Regular rope
Level 1 = Knotted rope
One person squats while the other climbs the ropes!
Can break this up however you want as long as both people are working at the same time.
PHASE 2: 50 Pullups One person works, while one rests.
100 Partner weighted ab mat sit ups with slam balls done together.
Pass ball to partner at the top of the sit up!
RX = 40# / 30#
Level 2 = 30# / 20#
Level 1 = 20# / 15#
PHASE 3: 2 Rounds each
Sled Push
RX =100m (50 down and back) 360# men 200# women
Level 2 = 100m 270# men 150# women
Level 1 = 50m 180# men 100# women
Men use 45# plates for sled women use 25#
Max rep power cleans
RX = 185# / 115#
Level 2 = 155# / 95#
Level 1 = 135# / 75#
Each partner will push the sled twice! While one partner pushes the sled the other partner is doing power cleans.
PHASE 4: 400m Front rack walking lunge
RX and Level 2 = 45# / 25#
Level 1 = no weight
200m run
RX and Level 2 = with jump rope
Level 1 = just run without rope
while 1 partner is doing lunges, the other partner is running 200m. When partner finishes run, switch. Repeat until you have covered 400m of lunges as a team.
Bar never touches ground!!
10 push ups every time the bar is put on the ground,.
Cash out 34 burpees each!
If you don't have a partner, use the same weights as above, but do the following
Run 1 mile
Phase 1:
30 back squats
6 rope climbs
break up however you want
Phase 2:
25 pullups
50 weighted ab mat sit ups
Phase 3:
2 rounds
Sled push with weights from above
5 power cleans with weigh from above
Phase 4:
100m run with jump rope
200m front rack walking lunge
100m run with jump rope
cash out 34 burpees
Post time and totals for everything! With a great big thank you to AJ.
Another birthday wod!!
Today is AJ's 34th birthday and all of us know AJ and know that he tends to like to "GO BIG OR GO HOME"!!!!
AJ has requested a partner WOD that he himself wrote up! So find a partner and get after it!!!
If you don't have a partner, the modified WOD is below.
This workout LOOKS NASTY!!! And it WILL BE NASTY!
BUT it will not take as long as it looks!!!
Partners: "AJ"
Run 1 mile
Then without resting:
PHASE 1: 60 Back Squats as a team
RX = 185# / 105#
Level 2 = 165# / 95#
Level 1 = 135# / 75#
12 Rope Climbs
RX and Level 2 = Regular rope
Level 1 = Knotted rope
One person squats while the other climbs the ropes!
Can break this up however you want as long as both people are working at the same time.
PHASE 2: 50 Pullups One person works, while one rests.
100 Partner weighted ab mat sit ups with slam balls done together.
Pass ball to partner at the top of the sit up!
RX = 40# / 30#
Level 2 = 30# / 20#
Level 1 = 20# / 15#
PHASE 3: 2 Rounds each
Sled Push
RX =100m (50 down and back) 360# men 200# women
Level 2 = 100m 270# men 150# women
Level 1 = 50m 180# men 100# women
Men use 45# plates for sled women use 25#
Max rep power cleans
RX = 185# / 115#
Level 2 = 155# / 95#
Level 1 = 135# / 75#
Each partner will push the sled twice! While one partner pushes the sled the other partner is doing power cleans.
PHASE 4: 400m Front rack walking lunge
RX and Level 2 = 45# / 25#
Level 1 = no weight
200m run
RX and Level 2 = with jump rope
Level 1 = just run without rope
while 1 partner is doing lunges, the other partner is running 200m. When partner finishes run, switch. Repeat until you have covered 400m of lunges as a team.
Bar never touches ground!!
10 push ups every time the bar is put on the ground,.
Cash out 34 burpees each!
If you don't have a partner, use the same weights as above, but do the following
Run 1 mile
Phase 1:
30 back squats
6 rope climbs
break up however you want
Phase 2:
25 pullups
50 weighted ab mat sit ups
Phase 3:
2 rounds
Sled push with weights from above
5 power cleans with weigh from above
Phase 4:
100m run with jump rope
200m front rack walking lunge
100m run with jump rope
cash out 34 burpees
Post time and totals for everything! With a great big thank you to AJ.
Sunday, September 27, 2015
Monday, 9/28/2015
Warm up: Choice
Strength: None
WOD: For Time:
-Row 10K
OR
-Ride 20K
Level 1 and Level 2
-Row 5K
OR
-Ride 20K
Post time.
Strength: None
WOD: For Time:
-Row 10K
OR
-Ride 20K
Level 1 and Level 2
-Row 5K
OR
-Ride 20K
Post time.
Thursday, September 24, 2015
Friday, 9/25/2015
Happy Birthday Melissa!!!!
Melissa's birthday was on the rest day, so it is here for Friday!
She is 31!!!!
Warm up: Choice
Strength: None
WOD: Happy b-day Melissa!
For time:
-31 calories on assault bike
-9 Pull ups
-25 Burpees
-31 Push ups
-9 Burpee Broad Jumps
-25 Kettle swings 55# / 35#
-31 Air Squats
-31 calories on assault bike
Post time and Happy Birthday to Melissa!
Melissa's birthday was on the rest day, so it is here for Friday!
She is 31!!!!
Warm up: Choice
Strength: None
WOD: Happy b-day Melissa!
For time:
-31 calories on assault bike
-9 Pull ups
-25 Burpees
-31 Push ups
-9 Burpee Broad Jumps
-25 Kettle swings 55# / 35#
-31 Air Squats
-31 calories on assault bike
Post time and Happy Birthday to Melissa!
Tuesday, September 22, 2015
Wednesday, 9/23/2015
Happy Birthday Brian Palmer!!! Brians birthday was yesterday, but we found out late so we are getting it in for today!
Brian is now 38, but according to Jantz he looks like a 20 year old B!%$#
This ones for you Brian!
Warm up: Choice
Strength: None
WOD: Happy Birthday Brian
Buy In 38 burpees
3 rounds of:
-9 Hang Power Cleans 155# / 95#
-22 Pull ups
-Run 200m
Cash out 20 burpees
Post time and birthday wishes to Brian!
Monday, September 21, 2015
Tuesday, 9/22/2015
Warm up: Choice
Strength: Bench Press 3 sets 10 reps
WOD: On the minute every minute:
-7 Kettle swings 55# / 35#
With remainder of minute
-Row as many calories as possible
Continue until you get to 100 calories rowed!
Example: First minute
7 kettle swings then you get 6 calories on the rower
Start kettles again at the start of the next minute
Post weight for Bench and time for the WOD.
Strength: Bench Press 3 sets 10 reps
WOD: On the minute every minute:
-7 Kettle swings 55# / 35#
With remainder of minute
-Row as many calories as possible
Continue until you get to 100 calories rowed!
Example: First minute
7 kettle swings then you get 6 calories on the rower
Start kettles again at the start of the next minute
Post weight for Bench and time for the WOD.
Sunday, September 20, 2015
Monday, 9/21/2015
Warm up: Dynamic
Strength: Back Squat 3 sets 5 reps (3 works sets at same weight!) Try to go heavier than last monday on the sets of 8.
WOD: For time:
50-30-10
-Calories on Assault bike
-Stationary lunge steps with weight overhead locked out. 25# / 15#
-Ab mat sit ups
Post squat weight and time for wod.
Strength: Back Squat 3 sets 5 reps (3 works sets at same weight!) Try to go heavier than last monday on the sets of 8.
WOD: For time:
50-30-10
-Calories on Assault bike
-Stationary lunge steps with weight overhead locked out. 25# / 15#
-Ab mat sit ups
Post squat weight and time for wod.
Thursday, September 17, 2015
Friday, 9/18/2015
Warm up: Choice
Strength: None
WOD: 3 Rounds EACH for time:
-Run 200m
-Row 500m
-Ride 1600m (1 mile)
Rest 5 minutes between each round.
Post time for each round.
Strength: None
WOD: 3 Rounds EACH for time:
-Run 200m
-Row 500m
-Ride 1600m (1 mile)
Rest 5 minutes between each round.
Post time for each round.
Wednesday, September 16, 2015
OREGON TECH ATHLETICS
UPDATE ON OREGON TECH SCHEDULE
Wanting to remind everyone that it is that time of year again. With school starting the athletes from OIT will be in the gym again! The times that the teams will be in are as follows:
Monday: 6:15-7:30 am BASEBALL
7:00-8:00 pm Womens Golf
Tuesday: 7:00-8:00 am Mens Golf
Wednesday: 6:15-7:30 am BASEBALL
7:00-8:00 pm Womens Golf
Thursday: 7:00-8:00 am Mens Golf
Friday: 6:15-7:30 am BASEBALL
For the times that the Baseball team will be in, there will not be much room in the gym to workout. There will be 40+ players working out at this time.
For the times that the golf teams are in, the gym will be open as normal. These teams are small and will not require much space.
If you normally come in between 6:15-7:30 am, you will need to adjust your schedule for Monday, Wednesday, and Friday.
Please let me know if you have any questions or concerns.
Jake
Wanting to remind everyone that it is that time of year again. With school starting the athletes from OIT will be in the gym again! The times that the teams will be in are as follows:
Monday: 6:15-7:30 am BASEBALL
7:00-8:00 pm Womens Golf
Tuesday: 7:00-8:00 am Mens Golf
Wednesday: 6:15-7:30 am BASEBALL
7:00-8:00 pm Womens Golf
Thursday: 7:00-8:00 am Mens Golf
Friday: 6:15-7:30 am BASEBALL
For the times that the Baseball team will be in, there will not be much room in the gym to workout. There will be 40+ players working out at this time.
For the times that the golf teams are in, the gym will be open as normal. These teams are small and will not require much space.
If you normally come in between 6:15-7:30 am, you will need to adjust your schedule for Monday, Wednesday, and Friday.
Please let me know if you have any questions or concerns.
Jake
Tuesday, September 15, 2015
Wednesday, 9/16/2015
Warm up: Run, ride, or row 10 minutes
Strength: Rest
WOD: Complete for time:
RX:
-50 Push ups
-50 Pull ups
-50 Bar Dips
-50 Supine Ring Pull ups
-50 Push ups
Every time a set is broken, DO 7 AB MAT SIT UPS BEFORE CONTINUING.
Example: If you start of and get 20 push ups and break, do 7 ab mats then continue with push ups doing 7 sit ups every break until you get to 50. Then move on and do the same with each movement after that
LEVEL 2:
-30 Of each instead of 50
LEVEL 1:
-20 Of each
Post time and # of sit ups completed.
Strength: Rest
WOD: Complete for time:
RX:
-50 Push ups
-50 Pull ups
-50 Bar Dips
-50 Supine Ring Pull ups
-50 Push ups
Every time a set is broken, DO 7 AB MAT SIT UPS BEFORE CONTINUING.
Example: If you start of and get 20 push ups and break, do 7 ab mats then continue with push ups doing 7 sit ups every break until you get to 50. Then move on and do the same with each movement after that
LEVEL 2:
-30 Of each instead of 50
LEVEL 1:
-20 Of each
Post time and # of sit ups completed.
Monday, September 14, 2015
Tuesday, 9/15/2015
Warm up: Choice
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Power Cleans
-Hand Release Push ups
-Ab Mat Sit ups
RX = 75% Body Weight on Cleans
Level 2 = 65% Body Weight
Level 1 = 50% Body Weight
Post weight and time.
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Power Cleans
-Hand Release Push ups
-Ab Mat Sit ups
RX = 75% Body Weight on Cleans
Level 2 = 65% Body Weight
Level 1 = 50% Body Weight
Post weight and time.
Sunday, September 13, 2015
Monday, 9/14/2015
Warm up: Dynamic
Strength: Back Squat 3 sets 8 reps.
GO HEAVY!!!!
Rest 4 minutes between sets
WOD: 4 rounds for time:
-Row 250 meters
-10 Box jumps
-20 GHD sit ups
-20 Wall balls 20# / 14#
-50 Double unders
Post Squat weight and time.
Strength: Back Squat 3 sets 8 reps.
GO HEAVY!!!!
Rest 4 minutes between sets
WOD: 4 rounds for time:
-Row 250 meters
-10 Box jumps
-20 GHD sit ups
-20 Wall balls 20# / 14#
-50 Double unders
Post Squat weight and time.
Thursday, September 10, 2015
Friday, 9/11/2015
Remembering September 11, 2001
2,977 people died not including the animals that carried out the attacks.
Suck it up today and be thankful for all that you have and be mindful of those who have been lost.
NEVER FORGET!!!!
Warm up: Choice
Strength: NONE
WOD: For time:
Buy in 1,488 meter row
9 Rounds
-11 Kettle Swings 55#/35#
-11 Push ups
-11 Ball Slams 50#/40#
-11 Ab Mat Sit Ups
Cash out 1,489 meter row
2,977 people died not including the animals that carried out the attacks.
Suck it up today and be thankful for all that you have and be mindful of those who have been lost.
NEVER FORGET!!!!
Warm up: Choice
Strength: NONE
WOD: For time:
Buy in 1,488 meter row
9 Rounds
-11 Kettle Swings 55#/35#
-11 Push ups
-11 Ball Slams 50#/40#
-11 Ab Mat Sit Ups
Cash out 1,489 meter row
Total meters rowed will be 2.977. 1 for every person who died in the attacks!
Post time.
Post time.
Wednesday, September 9, 2015
Tuesday, September 8, 2015
Wednesday, 9/9/2015
Warm up: Choice
Strength: In Wod
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Bench Press
-Pull ups
Bench Weights
Rx: = Body Weight
Level 2 = 80% Body Weight
Level 1 = 60% Body Weight
Post weight and time.
Strength: In Wod
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Bench Press
-Pull ups
Bench Weights
Rx: = Body Weight
Level 2 = 80% Body Weight
Level 1 = 60% Body Weight
Post weight and time.
Monday, September 7, 2015
Tuesday, 9/8/2015
Warm up: Choice
Strength: In WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Deadlift
-Knees to elbows
Deadlift weights:
RX = 1.5 x body weight
Level 2 = 1.25 x body weight
Level 1 = body weight
Post weight and time.
Strength: In WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Deadlift
-Knees to elbows
Deadlift weights:
RX = 1.5 x body weight
Level 2 = 1.25 x body weight
Level 1 = body weight
Post weight and time.
Thursday, September 3, 2015
Friday, 9/4/2015
Warm up: Choice
Strength: Rest
WOD: Every 3 minutes for 30 minutes:
RX
Minute 1: 10 Push ups
10 Wall Balls 30# / 20#
Minute 2: 10 Ab mat sit ups
10 Ball Slams 50# / 40#
Minute 3: 5 Burpees
Level 2:
Minute 1: 10 Push ups
10 Wall Balls 20# / 14#
Minute 2: 10 Ab mat situ ps
10 Ball Slams 40# / 30#
Minute 3: 5 Burpees
Level 1:
Minute 1: 7 Push ups
7 Wall Balls 14# / 10#
Minute 2: 7 Ab Mat sit ups
7 Ball Slams 25# / 15#
Minute 3: 5 Burpees
This will be 10 rounds of the 3 minute cycles.
If you fail to get all the reps in the minute, count a penalty and move on to the next minute.
At the end of the workout:
Ride 5 calories on Assault bike for every penalty.
Post Level choice and # of penalties.
Strength: Rest
WOD: Every 3 minutes for 30 minutes:
RX
Minute 1: 10 Push ups
10 Wall Balls 30# / 20#
Minute 2: 10 Ab mat sit ups
10 Ball Slams 50# / 40#
Minute 3: 5 Burpees
Level 2:
Minute 1: 10 Push ups
10 Wall Balls 20# / 14#
Minute 2: 10 Ab mat situ ps
10 Ball Slams 40# / 30#
Minute 3: 5 Burpees
Level 1:
Minute 1: 7 Push ups
7 Wall Balls 14# / 10#
Minute 2: 7 Ab Mat sit ups
7 Ball Slams 25# / 15#
Minute 3: 5 Burpees
This will be 10 rounds of the 3 minute cycles.
If you fail to get all the reps in the minute, count a penalty and move on to the next minute.
At the end of the workout:
Ride 5 calories on Assault bike for every penalty.
Post Level choice and # of penalties.
Tuesday, September 1, 2015
Wednesday, 9/2/2015
Warm up: Choice
Strength: In wod
WOD: For time:
Complete 100 power cleans and after every 10 reps do 10 toes to bar before continuing.
In other words:
10 rounds for time of:
-10 Power Cleans
-10 Toes to Bar
RX = 185# / 135# with Toes to bar
Level 2 = 155# / 95# with Toes to bar
Level 1 = 135# / 75# with knees to elbows
Post time and weight used.
Strength: In wod
WOD: For time:
Complete 100 power cleans and after every 10 reps do 10 toes to bar before continuing.
In other words:
10 rounds for time of:
-10 Power Cleans
-10 Toes to Bar
RX = 185# / 135# with Toes to bar
Level 2 = 155# / 95# with Toes to bar
Level 1 = 135# / 75# with knees to elbows
Post time and weight used.
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