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.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, February 15, 2016
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.
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.
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