Warm Up: Dynamic Inside
Strength: Body Weight Squats
As Many Sets of 5 as possible - 12 minutes
WOD: Four Rounds, 3 minutes per round
-25 Burpees
-Then -Amrap Power Clean 135#
Start the clock, when you finish the burpees get as many power cleans as possible in the remaining time.
Rest 2 minutes between each round
Post squat rounds and power cleans for each round.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, December 8, 2011
Wednesday, December 7, 2011
Tuesday, December 6, 2011
Wednesday, 12/7/2011
Warm Up: dynamic inside and double unders
Strength: Power Clean 4 sets 7 reps
WOD: For Time Complete:
-Row 500m
-500 singe jump ropes
-50 ghd sit ups
-50 box jumps 24"/18"
-500 single jump ropes
-Row 500m
Post power clean weight and time.
Strength: Power Clean 4 sets 7 reps
WOD: For Time Complete:
-Row 500m
-500 singe jump ropes
-50 ghd sit ups
-50 box jumps 24"/18"
-500 single jump ropes
-Row 500m
Post power clean weight and time.
Monday, December 5, 2011
Tuesday, 12/6/2012
Warm up: Choice
Strength: Part of WOD
WOD: Complete in as few of rounds or in the shortest time:
Max reps in one minute of Back Squats 135#/65#.
At the end of the minute do:
-5 Ring Pull Ups
-10 True Push ups
When done with push ups, immediately start another minute of squats followed by ring pull ups and push ups. Continue this sequence until you reach 100 back squats.
Post weight of squats and # of rounds and time to complete.
Strength: Part of WOD
WOD: Complete in as few of rounds or in the shortest time:
Max reps in one minute of Back Squats 135#/65#.
At the end of the minute do:
-5 Ring Pull Ups
-10 True Push ups
When done with push ups, immediately start another minute of squats followed by ring pull ups and push ups. Continue this sequence until you reach 100 back squats.
Post weight of squats and # of rounds and time to complete.
Sunday, December 4, 2011
Monday, 12/5/2011
Warm up: Choice
Strength: Tabata Bench 20 seconds on 10 seconds off
8 rounds, rest 5 minutes then 8 rounds again
WOD: For time complete the following:
5-10-15-20-15-10-5
-Knees to Elbows
-Kettle Swings 55#/35#
-Ab Mat Sit Ups
-Ball Slams
Post Bench reps and time!
Strength: Tabata Bench 20 seconds on 10 seconds off
8 rounds, rest 5 minutes then 8 rounds again
WOD: For time complete the following:
5-10-15-20-15-10-5
-Knees to Elbows
-Kettle Swings 55#/35#
-Ab Mat Sit Ups
-Ball Slams
Post Bench reps and time!
Thursday, December 1, 2011
Friday, 12/02/2011
Warm up: Choice
Strength: squat 4 sets 10 reps
WOD: 30 seconds on 1 minute off
5 rounds for each exercise
Rest 3 minutes between each exercise
-30#/20# wall balls
-ghd sit ups
-back extensions
Post reps for each
Strength: squat 4 sets 10 reps
WOD: 30 seconds on 1 minute off
5 rounds for each exercise
Rest 3 minutes between each exercise
-30#/20# wall balls
-ghd sit ups
-back extensions
Post reps for each
Sunday, November 20, 2011
Monday, 11/21/2011
WARM UP: Row 2k
Strength: Bench 3 sets 20 reps
WOD: For time: Compare to 3-08-11
Ladder up ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-pull ups
-ball slams
-push ups
Post bench weight and time
Strength: Bench 3 sets 20 reps
WOD: For time: Compare to 3-08-11
Ladder up ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-pull ups
-ball slams
-push ups
Post bench weight and time
Thursday, November 17, 2011
Friday, 11/18/2011
Warm Up: Run
Strength: None
WOD: For Time
-500m row
-50 air squats
-50 double-unders
-50 walking lunges
-400m row
-40 ab mat sit-ups
-40 double-unders
-40 ball slams
-300m row
-30 chest-to-bar pull-ups
-30 double-unders
-30 GHD sit-ups
-200m row
-20 Wall-balls
-20 double-unders
-20 power cleans 135/95
-100m row
-10 handstand push-ups
-10 double-unders
-10 thrusters 95/65
Post Time!
Strength: None
WOD: For Time
-500m row
-50 air squats
-50 double-unders
-50 walking lunges
-400m row
-40 ab mat sit-ups
-40 double-unders
-40 ball slams
-300m row
-30 chest-to-bar pull-ups
-30 double-unders
-30 GHD sit-ups
-200m row
-20 Wall-balls
-20 double-unders
-20 power cleans 135/95
-100m row
-10 handstand push-ups
-10 double-unders
-10 thrusters 95/65
Post Time!
Tuesday, November 15, 2011
Wednesday, 11/16/2011
Warm up: Choice
Strength: rest
WOD: For time
21-15-9
-Thrusters 95#/65#
-GHD sit ups
200 double unders
21-15-9
-wall balls 20#/15#
-knees to elbows
Post time.
Strength: rest
WOD: For time
21-15-9
-Thrusters 95#/65#
-GHD sit ups
200 double unders
21-15-9
-wall balls 20#/15#
-knees to elbows
Post time.
Monday, November 14, 2011
Tuesday, 11/15/2011
Warm up: Run Washburn or row 2k
Strength: bench 3 sets 20 reps
WOD: 21-18-15-12-9-6-3 UNBROKEN
Kettle swings 70#/55#
Ghd sit ups
Double unders
if you break you must start over at 0 for that exercise
Post bench stats and time.
Strength: bench 3 sets 20 reps
WOD: 21-18-15-12-9-6-3 UNBROKEN
Kettle swings 70#/55#
Ghd sit ups
Double unders
if you break you must start over at 0 for that exercise
Post bench stats and time.
Sunday, November 13, 2011
Monday, 11/14/2011
Warm up: Dynamic
Strength: squat 3 sets 20 reps
WOD: 4 rounds
Run 800m
rest as needed between efforts
Strength: squat 3 sets 20 reps
WOD: 4 rounds
Run 800m
rest as needed between efforts
Thursday, November 10, 2011
Friday, 11/11/11
Warm up: choice
Strength: squat 225#/135#
Do 4 reps on the minute until failure or 10 minutes
WOD: 11 rounds for time
-11 kettle swings 55#/35#
-11 knees to elbows
-11 double unders
Post squat info and time
Strength: squat 225#/135#
Do 4 reps on the minute until failure or 10 minutes
WOD: 11 rounds for time
-11 kettle swings 55#/35#
-11 knees to elbows
-11 double unders
Post squat info and time
Wednesday, November 9, 2011
Tuesday, November 8, 2011
Wednesday, 11/9/2011
Warm up: standard cf warm up
Strength: push press 4 sets 10 reps
WOD: 3 rounds for time
-run 800m
-25 thrusters 75#/45#
Post time
Strength: push press 4 sets 10 reps
WOD: 3 rounds for time
-run 800m
-25 thrusters 75#/45#
Post time
Monday, November 7, 2011
Tuesday, 11/8/2011
Warm up: Row 2k
Strength: in WOD
WOD: amrap 2 minutes
-5 back squat 225#/135#
-5 burpees
2 minutes active rest
Amrap 4 minutes
-5 dead lift 225#/135#
-10 ball slams 40#/30#
2 minutes active rest
Amrap 2 minutes
-10 double unders
-10 air squats
2 minutes active rest
Amrap 6 minutes
-5 back squat 225#/135#
-5 burpees
-10 double unders
-10 ball slams 40#/30#
Post rounds for each part
Strength: in WOD
WOD: amrap 2 minutes
-5 back squat 225#/135#
-5 burpees
2 minutes active rest
Amrap 4 minutes
-5 dead lift 225#/135#
-10 ball slams 40#/30#
2 minutes active rest
Amrap 2 minutes
-10 double unders
-10 air squats
2 minutes active rest
Amrap 6 minutes
-5 back squat 225#/135#
-5 burpees
-10 double unders
-10 ball slams 40#/30#
Post rounds for each part
Sunday, November 6, 2011
Thursday, November 3, 2011
Friday, 11/4/2011
Warm up: whatever its freezing!
Strength: shoulder press 4 sets 7 reps
WOD: 10 minute time limit
Complete as much as possible of
-100 double unders
-20 wall balls 30#/20#
-20 burpees
-20 ab mat sit ups
-20 kettle swings 70#/55#
-20 chest clapping push ups
Post time to completion or total progress at 10 minutes
Strength: shoulder press 4 sets 7 reps
WOD: 10 minute time limit
Complete as much as possible of
-100 double unders
-20 wall balls 30#/20#
-20 burpees
-20 ab mat sit ups
-20 kettle swings 70#/55#
-20 chest clapping push ups
Post time to completion or total progress at 10 minutes
Wednesday, November 2, 2011
Tuesday, November 1, 2011
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