Warm up: Choice
Strength: Bench 5 sets 3 reps
WOD: 5 Rounds for time
-2 Rope Climbs
-20 GHD Sit ups
-15 Ball Slams 40# / 30#
-10 Bar Dips
Post bench weight and time!
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Sunday, January 31, 2016
Monday, 2/1/2016
Just another Manic Monday!!!
Warm up: Choice
Strength: Bench 5 sets 3 reps
WOD: 5 Rounds for time
-2 Rope Climbs
-20 GHD Sit ups
-15 Ball Slams 40# / 30#
-10 Bar Dips
Post bench weight and time!
Warm up: Choice
Strength: Bench 5 sets 3 reps
WOD: 5 Rounds for time
-2 Rope Climbs
-20 GHD Sit ups
-15 Ball Slams 40# / 30#
-10 Bar Dips
Post bench weight and time!
Thursday, January 28, 2016
Friday, 1/29/2016
Warm up: Choice
Strength: In WOD
WOD: "SQUAT HELL"
With 50% of your 1 rep max:
AMRAP 3 minutes
-Back Squat
Rest 2 minutes
AMRAP 2 minutes Back Squat
Rest 1 minute
AMRAP 1 minute Back Squat
Post # of Squats for each round and weight used.
Strength: In WOD
WOD: "SQUAT HELL"
With 50% of your 1 rep max:
AMRAP 3 minutes
-Back Squat
Rest 2 minutes
AMRAP 2 minutes Back Squat
Rest 1 minute
AMRAP 1 minute Back Squat
Post # of Squats for each round and weight used.
Tuesday, January 26, 2016
Wednesday, 1/27/2016
Warm Up: Choice
Strength: EMOM for 8 min 3 rep Front Squat @75% of Max
WOD: For Time complete:
Row 1000 meters
30- Deadlift #225/155
100- Air Squats
Post weight and Time on white board.
Strength: EMOM for 8 min 3 rep Front Squat @75% of Max
WOD: For Time complete:
Row 1000 meters
30- Deadlift #225/155
100- Air Squats
Post weight and Time on white board.
Monday, January 25, 2016
Tuesday, 1/26/2016
Warm up: choice
Strength: rest
WOD: For time
-100 hand release push ups
-100 kettle swings 55# /35#
-100 ab mat sit ups
-100 ball slams 40# / 25#
Post time.
Strength: rest
WOD: For time
-100 hand release push ups
-100 kettle swings 55# /35#
-100 ab mat sit ups
-100 ball slams 40# / 25#
Post time.
Sunday, January 24, 2016
Monday, 1/25/2016
Warm Up: Dynamic
Strength: 5x5 Bench. Attempt same weights on all sets
WOD: Complete for time
- 60 Cal on Assault Bike
- 50 Air Squats
- 40 Pull Ups
- 30 Cleans #115/75
- 20 Burpees
*Post weight and time on board
Strength: 5x5 Bench. Attempt same weights on all sets
WOD: Complete for time
- 60 Cal on Assault Bike
- 50 Air Squats
- 40 Pull Ups
- 30 Cleans #115/75
- 20 Burpees
*Post weight and time on board
Thursday, January 21, 2016
Friday, 1/22/2016
Warm Up: Row 1500
Strength: Rest
WOD: Crossfit Open 15.1
AMRAP 9 minutes:
15- T2B
10- Deadlift #115/75
5- Snatch # 115/75
Immediately following 15.1 complete 15.1a
6 minute cap to establish a one rep Clean and Jerk
* scale for T2B- Knees to Elbows and if you cannot complete a snatch, do a ground to overhead.
total time is 15:00 mins of total work. If you competed in the open last year, you can get onto games.crossfit.com and look at what your score was from last year. Compare your scores.
*If possible try and get someone to judge your movements. Post rounds and weight
Strength: Rest
WOD: Crossfit Open 15.1
AMRAP 9 minutes:
15- T2B
10- Deadlift #115/75
5- Snatch # 115/75
Immediately following 15.1 complete 15.1a
6 minute cap to establish a one rep Clean and Jerk
* scale for T2B- Knees to Elbows and if you cannot complete a snatch, do a ground to overhead.
total time is 15:00 mins of total work. If you competed in the open last year, you can get onto games.crossfit.com and look at what your score was from last year. Compare your scores.
*If possible try and get someone to judge your movements. Post rounds and weight
Wednesday, January 20, 2016
Wednesday, 1/20/2016
Warm up: Choice
Strength: 3 sets of MAX REPS pull ups. Rest as needed
WOD: AMRAP 12 minutes Get as far as possible in the 12 minutes
-BOX JUMPS 24"/20" 3-6-9-12-15-18-21-24-27-30-33-36
-BURPEES 3-3-3- 6- 6- 6- 9- 9- 9- 12-12-12
So, first round is 3 box jumps 3 burpees. Then 6 box jumps and 3 burpees, then 9&3, then 12 box jumps and 6 burpees, 15&6, 18&6 and so on until you run out of time.
Post reps for pull ups, furthest round completed and total reps.
Strength: 3 sets of MAX REPS pull ups. Rest as needed
WOD: AMRAP 12 minutes Get as far as possible in the 12 minutes
-BOX JUMPS 24"/20" 3-6-9-12-15-18-21-24-27-30-33-36
-BURPEES 3-3-3- 6- 6- 6- 9- 9- 9- 12-12-12
So, first round is 3 box jumps 3 burpees. Then 6 box jumps and 3 burpees, then 9&3, then 12 box jumps and 6 burpees, 15&6, 18&6 and so on until you run out of time.
Post reps for pull ups, furthest round completed and total reps.
Monday, January 18, 2016
Tuesday, 1/19/2016
Warm up: Row 400m
Strength: Front Squat 5x3
WOD:
Part A: 2 rounds max effort:
-Row 1 minute
Rest 1 minute
Part B: 3 rounds for time:
-25 Wall Balls Unbroken 30# / 20#
-40 Double Unders Unbroken
RX for Part B is total time without any breaks.
If you break a set, you start back over at 0 reps. Meaning if you get 30 double unders and break, then you start back at 0 double unders.
If you cannot do double unders unbroken, then count a penalty for each broken round. Penalty is 10 burpees. So if you break all 3 rounds of double unders, you will owe 30 burpees at the end BEFORE the clock stops.
Post Front Squat weight, and times for Part A and Part B with penalties if any.
Strength: Front Squat 5x3
WOD:
Part A: 2 rounds max effort:
-Row 1 minute
Rest 1 minute
Part B: 3 rounds for time:
-25 Wall Balls Unbroken 30# / 20#
-40 Double Unders Unbroken
RX for Part B is total time without any breaks.
If you break a set, you start back over at 0 reps. Meaning if you get 30 double unders and break, then you start back at 0 double unders.
If you cannot do double unders unbroken, then count a penalty for each broken round. Penalty is 10 burpees. So if you break all 3 rounds of double unders, you will owe 30 burpees at the end BEFORE the clock stops.
Post Front Squat weight, and times for Part A and Part B with penalties if any.
Sunday, January 17, 2016
Monday, 1/18/2016
Warm up: Dynamic
Strength: In WOD
WOD: For time
21-15-9
-Deadlifts 275# / 175#
-Back extensions
-GHD Sit ups
Post time
Strength: In WOD
WOD: For time
21-15-9
-Deadlifts 275# / 175#
-Back extensions
-GHD Sit ups
Post time
Thursday, January 14, 2016
Friday, 1/15/2016
Warm up: Choice
Strength: None
WOD: For time
27-21-15-9
-Row for Calories
-Thrusters 95# / 65#
Post time.
Strength: None
WOD: For time
27-21-15-9
-Row for Calories
-Thrusters 95# / 65#
Post time.
Tuesday, January 12, 2016
Wednesday, 1/13/2016
Warm Up: Dynamic
Strength: None
WOD: For Time:
- 50 Burpees then
- 50 Cals on Assault Bike
Post split and total time completed. GET AFTER IT!!! It's gonna hurt
Strength: None
WOD: For Time:
- 50 Burpees then
- 50 Cals on Assault Bike
Post split and total time completed. GET AFTER IT!!! It's gonna hurt
Tuesday, 1/12/16
Warm up: choice
Strength: none
WOD: AMRAP 7 minutes
-6 power cleans 155# / 95#
-6 toes to bar
Rest 5 minutes
AMRAP 7 minutes
-6 ball slams 40# / 30#
-6 hand release pushups
Post rounds completed for both parts
Strength: none
WOD: AMRAP 7 minutes
-6 power cleans 155# / 95#
-6 toes to bar
Rest 5 minutes
AMRAP 7 minutes
-6 ball slams 40# / 30#
-6 hand release pushups
Post rounds completed for both parts
Sunday, January 10, 2016
Monday, 1/11/2016
Warm up: Dynamic
Strength: FRONT SQUATS 5x3 (5 sets of 3 reps)
All 5 work sets should be the same weight.
WOD: For time:
-60 Calorie Row
-30 Kettle Swings 55# / 35#
-50 Wall Balls 20# / 14#
Post Front Squat weight and time.
Strength: FRONT SQUATS 5x3 (5 sets of 3 reps)
All 5 work sets should be the same weight.
WOD: For time:
-60 Calorie Row
-30 Kettle Swings 55# / 35#
-50 Wall Balls 20# / 14#
Post Front Squat weight and time.
Thursday, January 7, 2016
Friday, 1/8/2016
Warm up: Choice
Strength: Rest
WOD: -1 Mile Run
-1 Mile Row
-1 Mile Ride
If you do not want to Run do:
-1.5 Mile Row
-1.5 Mile Ride
Time is NOT the main goal. Just keep the blood pumping.
Strength: Rest
WOD: -1 Mile Run
-1 Mile Row
-1 Mile Ride
If you do not want to Run do:
-1.5 Mile Row
-1.5 Mile Ride
Time is NOT the main goal. Just keep the blood pumping.
Wednesday, January 6, 2016
Tuesday, January 5, 2016
Wednesday, 1/6/2015
Warm up: Choice
Strength: In WOD
WOD: Every minute on the minute for 30 minutes
-2 Deadlifts 315# / 155#
Point here is to go heavy!! Push your self! Weights are suggestions, go heavier if you can!
Post weight used!
Strength: In WOD
WOD: Every minute on the minute for 30 minutes
-2 Deadlifts 315# / 155#
Point here is to go heavy!! Push your self! Weights are suggestions, go heavier if you can!
Post weight used!
Monday, January 4, 2016
Tuesday, 1/5/2016
Warm up: Row: 500m-400m-300m-200m-100m
Rest 60seconds between each
Strength: Back Squat 5-4-3-2-1 work up to around 90% of max.
WOD: Part 1:
For time: 12-9-6-3
-Wall Balls 20# / 14#
-Toes to Bar
-GHD Sit ups
Part 2: 3 Rounds EACH for time
-300m Row
Rest 60 seconds between each.
Post Squat Weight and times for Part 1 and 2.
Rest 60seconds between each
Strength: Back Squat 5-4-3-2-1 work up to around 90% of max.
WOD: Part 1:
For time: 12-9-6-3
-Wall Balls 20# / 14#
-Toes to Bar
-GHD Sit ups
Part 2: 3 Rounds EACH for time
-300m Row
Rest 60 seconds between each.
Post Squat Weight and times for Part 1 and 2.
Sunday, January 3, 2016
Monday, 1/4/2016
Warm up: Choice
Strength: Bench 5-4-3-2-1 work up to around 90% of max
WOD: For time
Part 1:
ROW for calories 10-8-6-4-2
Double Unders 100-80-60-40-20
Ride Assault Bike Caloires 10-8-6-4-2
You will row 10 calories then do 100 double unders then ride 10 calories. Then 8-80-8 and so on.
Part 2:
Row for calories 2-4-6-8-10
Single Unders 20-40-60-80-100
Ride Assault bike calories 2-4-6-8-10
You will row for 2 calories then 20 single under then ride 2 calories. Then 4-40-4 and so on.
DO NOT SUB FOR DOUBLE UNDERS!!!!!!
If you can't do double unders spend 2 minutes each round PRACTICING double unders.
Post Bench Press weight and TOTAL Time.
Strength: Bench 5-4-3-2-1 work up to around 90% of max
WOD: For time
Part 1:
ROW for calories 10-8-6-4-2
Double Unders 100-80-60-40-20
Ride Assault Bike Caloires 10-8-6-4-2
You will row 10 calories then do 100 double unders then ride 10 calories. Then 8-80-8 and so on.
Part 2:
Row for calories 2-4-6-8-10
Single Unders 20-40-60-80-100
Ride Assault bike calories 2-4-6-8-10
You will row for 2 calories then 20 single under then ride 2 calories. Then 4-40-4 and so on.
DO NOT SUB FOR DOUBLE UNDERS!!!!!!
If you can't do double unders spend 2 minutes each round PRACTICING double unders.
Post Bench Press weight and TOTAL Time.
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