Warm up: Choice
Strength: In wod
WOD: For time:
-100 Reps Bench Press 135# / 85#
Every time you rack the weight:
-10 Calories on assault bike.
Post Time, and # of calories
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, February 29, 2016
Monday, 2/29/2016
If you did not complete the open wod on Friday get it done!
or
Redo OPEN 16.1
If you are choosing not to redo 16.1 then:
Warm up: Choice
Strength: Front Squat 3 sets 5 reps All work sets at same weight
WOD: AMRAP 7 minutes
-5 Toes to Bar
-7 Box Jumps 24"/20"
-10 Air Squats
Post 16.1 Score
or
Front Squat weight and rounds completed.
or
Redo OPEN 16.1
If you are choosing not to redo 16.1 then:
Warm up: Choice
Strength: Front Squat 3 sets 5 reps All work sets at same weight
WOD: AMRAP 7 minutes
-5 Toes to Bar
-7 Box Jumps 24"/20"
-10 Air Squats
Post 16.1 Score
or
Front Squat weight and rounds completed.
Thursday, February 25, 2016
Friday, 2/26/2016
TIME FOR THE OPEN!!!!!!!!!!!!!!!!!!!
Warm up: Choice
WOD: OPEN WOD 16.1
Warm up: Choice
WOD: OPEN WOD 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
Women lunge 65 lb.
Post rounds completed to comments and/or register and submit your score as part of the 2016 Reebok CrossFit Games Open.
IF you are registered for the open then you MUST BE JUDGED by someone who has passed the judges course!
See full details and rules for this wod at the gym or online.
See scaled details online as well!
Post your score to the board and if you are registered post online!
Wednesday, February 24, 2016
Tuesday, February 23, 2016
Wednesday, 2/24/2016
Warm up: Assault bike 5 minutes
Then
3 rounds at a warm up pace
-5 Pull ups
-10 Push ups
-15 air squats
Strength: Find a 1 rep max POWER CLEAN
WOD: 4 Rounds
-25 Calorie Row
-12 Hang Power Cleans 115# / 75# (Except for Cally you go 135#)
Post Power Clean weight and time.
Then
3 rounds at a warm up pace
-5 Pull ups
-10 Push ups
-15 air squats
Strength: Find a 1 rep max POWER CLEAN
WOD: 4 Rounds
-25 Calorie Row
-12 Hang Power Cleans 115# / 75# (Except for Cally you go 135#)
Post Power Clean weight and time.
Monday, February 22, 2016
Tuesday, 2/23/2016
Warm up: Choice
Strength: None
WOD: 3 Rounds for time:
-20 Wall Balls 30# / 20#
-15 Pull ups
-20 Ab mat sit ups
-30 Wall Balls 20# / 14#
-15 Pull ups
-20 Ab mat sit ups
Note*** 20 wall balls are heavier weight than the 30 wall balls!
Post time
Strength: None
WOD: 3 Rounds for time:
-20 Wall Balls 30# / 20#
-15 Pull ups
-20 Ab mat sit ups
-30 Wall Balls 20# / 14#
-15 Pull ups
-20 Ab mat sit ups
Note*** 20 wall balls are heavier weight than the 30 wall balls!
Post time
Sunday, February 21, 2016
Monday, 2/22/2016
Warm up: Dynamic
Strength: Rest
WOD: 10 Rounds for time:
-30 Double Unders
-10 Kettle Swings 55# / 35#
-10 Burpees
Post time.
Strength: Rest
WOD: 10 Rounds for time:
-30 Double Unders
-10 Kettle Swings 55# / 35#
-10 Burpees
Post time.
Thursday, February 18, 2016
Friday, 2/19/2016
Warm up: Dynamic
Strength: None
WOD: For time:
-50 Calorie Row
-40 Wall Balls 30# / 20#
-30 Burpee Box Jump overs
-40 Calorie Row
-30 Wall Balls
-20 Burpee Box Jump overs
-30 Calorie Row
-20 Wall Balls
-10 Burpee Box Jump Overs
Post time.
Strength: None
WOD: For time:
-50 Calorie Row
-40 Wall Balls 30# / 20#
-30 Burpee Box Jump overs
-40 Calorie Row
-30 Wall Balls
-20 Burpee Box Jump overs
-30 Calorie Row
-20 Wall Balls
-10 Burpee Box Jump Overs
Post time.
Wednesday, February 17, 2016
Tuesday, February 16, 2016
Wednesday, 2/17/2016
Warm up: Choice
Strength: IN WOD
WOD: Complete 5 rounds:
-Bench Press Max Reps Unbroken 80% Bodyweight
Rest 1 minute
-40 Double Unders
Rest 1 minute
-Max Rep Chin ups
Rest 1 minute
Post reps of both bench and chin ups for each round.
Strength: IN WOD
WOD: Complete 5 rounds:
-Bench Press Max Reps Unbroken 80% Bodyweight
Rest 1 minute
-40 Double Unders
Rest 1 minute
-Max Rep Chin ups
Rest 1 minute
Post reps of both bench and chin ups for each round.
Monday, February 15, 2016
Tuesday, 2/16/2016
Warm up: Dynamic
Strength: Press 5x3 all work sets at same weight
WOD: For time:
-200 Kettle Swings 55# / 35#
Post press weight and time.
Strength: Press 5x3 all work sets at same weight
WOD: For time:
-200 Kettle Swings 55# / 35#
Post press weight and time.
Sunday, February 14, 2016
Monday 2/15/2016
Warm Up: Choice
Strength: Rest
WOD: For Time
42-30-18
Wall Balls #20/14
Toes to Bar
Strength: Rest
WOD: For Time
42-30-18
Wall Balls #20/14
Toes to Bar
Thursday, February 11, 2016
Friday 2/12/2016
Warm Up: run 800 meter and stretch
Strength: Rest
WOD: MORE BURPEES!!!!!!! Just Kidding
For Time:
30- Back Squats #185/135
50- Cals on the Assault Bike
ENJOY Post weight and Time
Strength: Rest
WOD: MORE BURPEES!!!!!!! Just Kidding
For Time:
30- Back Squats #185/135
50- Cals on the Assault Bike
ENJOY Post weight and Time
Tuesday, February 9, 2016
Wednesday, 2/10/2016
Warm up: Choice
Strength: In WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Bench Press 75% body weight
-Burpees
Rest 3 minutes
1-2-3-4-5-6-7-8-9-10
-Bar Dips
-Knees to Elbows
Post time for each part.
Strength: In WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Bench Press 75% body weight
-Burpees
Rest 3 minutes
1-2-3-4-5-6-7-8-9-10
-Bar Dips
-Knees to Elbows
Post time for each part.
Monday, February 8, 2016
Tuesday, 2/9/2016
Warm up: Choice
Strength: None
WOD: HERO WOD "SISSON"
AMRAP 20 Minutes:
-1 Rope Climb
-5 Burpees
-200m Run
Post rounds completed.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
Strength: None
WOD: HERO WOD "SISSON"
AMRAP 20 Minutes:
-1 Rope Climb
-5 Burpees
-200m Run
Post rounds completed.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
Sunday, February 7, 2016
Monday, 2/8/2016
Warm up: Dynamic
Strength: Squat Cleans 5-5-3-3-1-1
Increase weight each set
WOD: For time:
-Row 500m
-50 GHD Sit ups
-Row 1000m
-30 GHD Sit ups
-Row 2000m
-20 GHD Sit ups
Post squat clean weight and time.
Strength: Squat Cleans 5-5-3-3-1-1
Increase weight each set
WOD: For time:
-Row 500m
-50 GHD Sit ups
-Row 1000m
-30 GHD Sit ups
-Row 2000m
-20 GHD Sit ups
Post squat clean weight and time.
Thursday, February 4, 2016
Friday, 2/5/2016
:
Warm up: Dynamic
Strength: None
WOD: For time:
-Double Unders 100-80-60-40-20
-Burpees 50-40-30-20-10
-Pull ups 25-20-15-10-5
So 1st round is 100 dus, 50 Burpees, 25 pull ups. Then 80 dus 40 burpees and 20 pull ups.
Post time. And Thank Ruben for this one!!
Wednesday, February 3, 2016
Tuesday, February 2, 2016
Wednesday, 2/3/2016
Warm up: Dynamic
Strength: In WOD
WOD: EMOM (Every minute on the minute) for as long as possible
-3 Power Cleans
-3 Front Squats
Choose a weight that you think you can get at least 10 rounds. If you cannot get to 10 minutes, drop the weight and finish up to 10 rounds.
Post weight used and # of rounds completed.
Monday, February 1, 2016
Tuesday, 2/2/2016
"Terrible Tuesday"
Warm up: Choice
Strength: None
WOD: For time:
-50 Burpees
-50 Calorie Row
-50 Burpees
Keep track of time for each part as well as total time.
Post time for each part with total.
Warm up: Choice
Strength: None
WOD: For time:
-50 Burpees
-50 Calorie Row
-50 Burpees
Keep track of time for each part as well as total time.
Post time for each part with total.
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