Warm up: choice
Strength: In wod
WOD: Lynn
5 rounds
-body wt bench press max reps
-max rep pull ups
Rest 3-5 minutes between each
Post weight used and tota reps for each
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Friday, October 30, 2015
Tuesday, October 27, 2015
Wednesday, 10/28/2015
Warm up: Dynamic
Strength: none
WOD: 3 rounds EACH for time:
-24 Calorie Row
-16 Calories on Assault bike
-8 Thrusters 165# / 105#
Rest 5 minutes between each round.
RX: = 165# / 105#
Level 2 = 135# / 95#
Level 1 = 95# / 65#
Post time for each round.
Strength: none
WOD: 3 rounds EACH for time:
-24 Calorie Row
-16 Calories on Assault bike
-8 Thrusters 165# / 105#
Rest 5 minutes between each round.
RX: = 165# / 105#
Level 2 = 135# / 95#
Level 1 = 95# / 65#
Post time for each round.
Monday, October 26, 2015
Tuesday, 10/27/2015
Warm up: Dynamic
Strength: None
WOD: Set the clock for 12 minutes
-1 minute of Ball Slams 40# / 30#
-1 minute of Kettle Swings 55# / 35#
-2 minutes of Ball Slams
-2 minutes of Kettle Swings
-3 minutes of Ball Slams
-3 minutes of Kettle Swings
There is no rest between sets.
Post reps for each set.
Strength: None
WOD: Set the clock for 12 minutes
-1 minute of Ball Slams 40# / 30#
-1 minute of Kettle Swings 55# / 35#
-2 minutes of Ball Slams
-2 minutes of Kettle Swings
-3 minutes of Ball Slams
-3 minutes of Kettle Swings
There is no rest between sets.
Post reps for each set.
Thursday, October 22, 2015
Friday, 10/23/2015
Warm Up: Choice
WOD: None
WOD: HERO WOD "OLIVEIRA"
4 Rounds for Time
-Run 1000m
-25 Pull Ups
-25 GHD's
Cash Out: 3 Rope Climbs and 1 Bar Muscle Up(included in time)
RX *WOD is to be done with Vest/Flack!
Scaled = No vest and no bar muscle up!
Instead finish with 3 push ups and 1 burpee!
**AJ's idea so don't hate me!!!
AJ served with CPL BRIAN OLIVEIRA
Cpl. Brian Oliveira died from injuries received from enemy action in Iraq, Oct. 25th 2004. He was assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, Camp Pendleton, CA.
Oliveira left behind a wife, Phoebe, and an infant son he never had the chance to hold. Nathan Brian Oliveira was born September 11, 2004, and his father knew I'm only from photographs.
His service to our country will forever be remembered…and today we all will have the opportunity to honor him and show Nathan, his son, that "We will NEVER Forget!!!"
SEMPER FIDELIS
WOD: None
WOD: HERO WOD "OLIVEIRA"
4 Rounds for Time
-Run 1000m
-25 Pull Ups
-25 GHD's
Cash Out: 3 Rope Climbs and 1 Bar Muscle Up(included in time)
RX *WOD is to be done with Vest/Flack!
Scaled = No vest and no bar muscle up!
Instead finish with 3 push ups and 1 burpee!
**AJ's idea so don't hate me!!!
AJ served with CPL BRIAN OLIVEIRA
Cpl. Brian Oliveira died from injuries received from enemy action in Iraq, Oct. 25th 2004. He was assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, Camp Pendleton, CA.
Oliveira left behind a wife, Phoebe, and an infant son he never had the chance to hold. Nathan Brian Oliveira was born September 11, 2004, and his father knew I'm only from photographs.
His service to our country will forever be remembered…and today we all will have the opportunity to honor him and show Nathan, his son, that "We will NEVER Forget!!!"
SEMPER FIDELIS
Tuesday, October 20, 2015
Wednesday, 10/21/2015
Warm Up: Choice
Strength: Bench 5x3
WOD: 3 Rounds for Time
-Run 200m
-20 Push Ups
-40 Double Unders
Monday, October 19, 2015
Tuesday, 10/20/2015
Warm Up: 5 Rounds of Cindy (5 pull ups, 10 Push Ups, 15 Air Squats)
Strength: None
WOD: AMRAP 10 Minutes:
2-4-6-8-10.....etc-- Toes to bar
2-4-6-8-10.....etc-- Kettle Swings #53
Complete as many rounds as possible in 10 minutes going up by two's
RX'd-T2B, #53 kettle
Level 1- K2E, #53 kettle
Level 2- K2E, #35 kettle
Level 3- Knee Tucks, 35 kettle
2 T2B, 2 Kettle, 4 T2B, 4 Kettle, 6 T2B, 6 Kettle...etc
Post number sequence. Use lighter weight if needed. KEEP FORM, DONT CHEAT YOURSELF FOR NUMBERS!
Strength: None
WOD: AMRAP 10 Minutes:
2-4-6-8-10.....etc-- Toes to bar
2-4-6-8-10.....etc-- Kettle Swings #53
Complete as many rounds as possible in 10 minutes going up by two's
RX'd-T2B, #53 kettle
Level 1- K2E, #53 kettle
Level 2- K2E, #35 kettle
Level 3- Knee Tucks, 35 kettle
2 T2B, 2 Kettle, 4 T2B, 4 Kettle, 6 T2B, 6 Kettle...etc
Post number sequence. Use lighter weight if needed. KEEP FORM, DONT CHEAT YOURSELF FOR NUMBERS!
Sunday, October 18, 2015
Monday,10/19/2015
Warm Up: Choice
Strength: 5x5 Deadlifts
WOD: For Time
100- Row for Cals
100- Wall Balls #20/14
RX= 100 reps
L2= 80 reps
L1= 60 reps
Scaled= 40 reps with #14/10 balls
Post Time and level on board. Remember to drink water and stretch!!!
Strength: 5x5 Deadlifts
WOD: For Time
100- Row for Cals
100- Wall Balls #20/14
RX= 100 reps
L2= 80 reps
L1= 60 reps
Scaled= 40 reps with #14/10 balls
Post Time and level on board. Remember to drink water and stretch!!!
Thursday, October 15, 2015
Friday, 10/16/2015
Warm up: Choice
Strength: In WOD
WOD: 3 Rounds for time
-3 Power Cleans
-25 Wall Balls 20# / 14#
-3 Power Cleans
-25 GHD Sit Ups
-3 Power Cleans
-25 Back Extensions
RX = 225# / 155#
Level 2 = 205# / 135#
Level 1 = 185# / 95#
Scaled = 155# / 75#
Post weight used and time.
Strength: In WOD
WOD: 3 Rounds for time
-3 Power Cleans
-25 Wall Balls 20# / 14#
-3 Power Cleans
-25 GHD Sit Ups
-3 Power Cleans
-25 Back Extensions
RX = 225# / 155#
Level 2 = 205# / 135#
Level 1 = 185# / 95#
Scaled = 155# / 75#
Post weight used and time.
Tuesday, October 13, 2015
Wednesday, 10/14/2015
Warm Up: Row 1000m
Strength: 3x3 Front Squat-Go heavier than you think you should
WOD: For Time
30-20-10- Assault Bike
80-60-40- Double Unders
Start with 30 cal on Assault then 80 D.U, 20 cal, 60 D.U etc
Post Time on Board!!!! Enjoy.. if singles are done... x2 of number of Double Unders
Strength: 3x3 Front Squat-Go heavier than you think you should
WOD: For Time
30-20-10- Assault Bike
80-60-40- Double Unders
Start with 30 cal on Assault then 80 D.U, 20 cal, 60 D.U etc
Post Time on Board!!!! Enjoy.. if singles are done... x2 of number of Double Unders
Monday, October 12, 2015
Tuesday 10/12/2015
Warm Up: Washburn Loop
Strength: Push Press 3x5 same weight on all 3 sets after warming up
WOD: 5 Rounds for Time
7-Ball Slams #40
7- Kettles #53
7- Hand Release Push Ups
REST 10 MINS THEN COMPLETE FOR TIME
3 Round for Time
Row 200 meters
9- Thrusters #95/65
Post both times separately on the board
Strength: Push Press 3x5 same weight on all 3 sets after warming up
WOD: 5 Rounds for Time
7-Ball Slams #40
7- Kettles #53
7- Hand Release Push Ups
REST 10 MINS THEN COMPLETE FOR TIME
3 Round for Time
Row 200 meters
9- Thrusters #95/65
Post both times separately on the board
Sunday, October 11, 2015
Monday, 10/12/2015
Warm up: Choice
Strength: In wod
WOD: For Time
21-15-9
-Dead Lift
-Burpees
Rx = 225# / 155#
Level 2 = 185# / 135#
Level 1 = 155# / 95#
Post time.
Strength: In wod
WOD: For Time
21-15-9
-Dead Lift
-Burpees
Rx = 225# / 155#
Level 2 = 185# / 135#
Level 1 = 155# / 95#
Post time.
Thursday, October 8, 2015
Friday 10/9/2015
Warm Up: Run, Ride or Row for 10 Mins.
Strength: Built into Wod
WOD: For Time
10-9-8-7-6-5-4-3-2-1
-Body Weight Bench Press
-Pull Ups
-20 Double Unders between sets
*Start with Bench Press and end with Double Unders
Strength: Built into Wod
WOD: For Time
10-9-8-7-6-5-4-3-2-1
-Body Weight Bench Press
-Pull Ups
-20 Double Unders between sets
*Start with Bench Press and end with Double Unders
Tuesday, October 6, 2015
Wednesday 10/7/2015
Warm Up: Choice
Strength: 3x5 heavy Front Squats
WOD: 3 Rounds for Time
-50 GHD's
-50 Back Ext
Post Time on the board!!
Strength: 3x5 heavy Front Squats
WOD: 3 Rounds for Time
-50 GHD's
-50 Back Ext
Post Time on the board!!
Monday, October 5, 2015
Tuesday 10/6/2015
Warm Up: Choice
Strength: Rest
WOD: 3 rounds for Time
-Run 800
- 25 Thrusters #75/45
Post Time!!!
Strength: Rest
WOD: 3 rounds for Time
-Run 800
- 25 Thrusters #75/45
Post Time!!!
Sunday, October 4, 2015
Monday 10/5/2015
Warm Up: Choice
Strength: 3 sets of 8 Bench. Build up to a weight that will push you to get each set. Stay with same weight on all 3 sets
WOD: CHRISTINE
3 Rounds for time:
Row 500m
12- Deadlift at bodyweight
21- Box Jumps 24/12
Strength: 3 sets of 8 Bench. Build up to a weight that will push you to get each set. Stay with same weight on all 3 sets
WOD: CHRISTINE
3 Rounds for time:
Row 500m
12- Deadlift at bodyweight
21- Box Jumps 24/12
Thursday, October 1, 2015
Friday, 10/2/2015
Warm Up: Run 800 meters (conversation pace)
Strength: 10 mins of Clean technique ( work on pulls) keep it light weight
WOD: 40-30-20-10
Assault Bike for Calories
Between each set run 400m.
*Start with Assault Bike and finish with a 400m Run.
Enjoy Your Friday!! It's the weekend and we don't have to worry about AJ's birthday WOD for another year!!
Strength: 10 mins of Clean technique ( work on pulls) keep it light weight
WOD: 40-30-20-10
Assault Bike for Calories
Between each set run 400m.
*Start with Assault Bike and finish with a 400m Run.
Enjoy Your Friday!! It's the weekend and we don't have to worry about AJ's birthday WOD for another year!!
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