Warm Up: row 1K, 30 air squats, 30 ab mat sit up, 20 pull ups
Strength: none
Accessory Work: DOUBLE UNDERS!!!
WOD: get outside and Run or Row for 30 mins. Find a pace that you can maintain for 30.
ENJOY YOUR FAMILY AND FRIENDS ON THIS LONG WEEKEND! Get outside and enjoy the weather!
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, June 30, 2016
Wednesday, June 29, 2016
Wednesday, 6/29/2016
Warm up: choice
-5 Hand Release push ups
-7 Ab mat sit ups
Rest 5 minutes
AMRAP 10 minutes
-20 Double Unders
-5 Burpees
Post rounds completed for each.
Strength: none
Accessory Work: 3 sets max effort of T2B
WOD: AMRAP 10 minutes
-3 Strict Chin ups-5 Hand Release push ups
-7 Ab mat sit ups
Rest 5 minutes
AMRAP 10 minutes
-20 Double Unders
-5 Burpees
Post rounds completed for each.
Monday, June 27, 2016
Tuesday, 6/28/2016
Warm Up: 2 rounds of: 15 shoulder to overhead light bar, 10 pull ups, 25 yard walking lunges..
Strength: None
Accessory Work: spend 5-10 mins working on dropping into a squat clean position with light weight.
WOD: For time:
30- Squat Cleans #155/105
30- Front Squats #155/105
Run 800 meters
No rack allowed. Must be from the ground for the entire workout.
Post weight and time
Strength: None
Accessory Work: spend 5-10 mins working on dropping into a squat clean position with light weight.
WOD: For time:
30- Squat Cleans #155/105
30- Front Squats #155/105
Run 800 meters
No rack allowed. Must be from the ground for the entire workout.
Post weight and time
Sunday, June 26, 2016
Monday, 6/27/2016
Warm Up: Choice
Strength: Strict Press 4x3
Accessory Work: accumulate 2 mins: "L" sit. rest 3:00 mins. Accumulate 1 min of an "L" sit... use rings.
WOD: For Time:
Row 2K
then complete:
75 Push Ups
75 GHD's
*Every time you break the plank during push ups, stop and complete 7 KBS (#35/55).. then start again where you stopped at until you reach 75 push ups. Then complete 75 GHD's.
This is all on a running clock.
Post weight and time.
Strength: Strict Press 4x3
Accessory Work: accumulate 2 mins: "L" sit. rest 3:00 mins. Accumulate 1 min of an "L" sit... use rings.
WOD: For Time:
Row 2K
then complete:
75 Push Ups
75 GHD's
*Every time you break the plank during push ups, stop and complete 7 KBS (#35/55).. then start again where you stopped at until you reach 75 push ups. Then complete 75 GHD's.
This is all on a running clock.
Post weight and time.
Thursday, June 23, 2016
Friday, 6/24/2016
Warm Up: 20 good Mornings, 20 GHD's, 200 meter run, 10 Pull Ups-- 3 rounds, your pace!!
Strength: Clean & Jerk 3,3,3,1,1,1 end with a 90% of your 1RM
Accessory Work: Handstands ME x3 rest as needed. If you cannot do handstands, complete wall walks.
WOD: 6 Rounds for Time:
- Run 200m
- 10 Snatches #75/45
- 10 Overhead Squats #75/45
Post Time and weight
Strength: Clean & Jerk 3,3,3,1,1,1 end with a 90% of your 1RM
Accessory Work: Handstands ME x3 rest as needed. If you cannot do handstands, complete wall walks.
WOD: 6 Rounds for Time:
- Run 200m
- 10 Snatches #75/45
- 10 Overhead Squats #75/45
Post Time and weight
Tuesday, June 21, 2016
Wednesday, 6/22/2016
Warm Up: Your Choice!!
Strength: Rest...
Accessory Work: work on squat Cleans. Light weight where you can get under the bar quick. Work on get in a good position at the bottom of the clean.
WOD: For Time:
-150 Push Ups
Every time you break plank, perform 20 Double Unders
Once you complete ALL push ups...
Complete 50 Knees to elbows
Every time you come off the bar, perform 5 Burpees
Post Time. Post how many breaks for each movement.
Strength: Rest...
Accessory Work: work on squat Cleans. Light weight where you can get under the bar quick. Work on get in a good position at the bottom of the clean.
WOD: For Time:
-150 Push Ups
Every time you break plank, perform 20 Double Unders
Once you complete ALL push ups...
Complete 50 Knees to elbows
Every time you come off the bar, perform 5 Burpees
Post Time. Post how many breaks for each movement.
Monday, June 20, 2016
Tuesday, 6/21/16
Warm Up: Run Washburn Loop
Strength: 5x3 Front Squat @75-80%
Accessory Work: Muscle Up progressions
WOD: For Time:
60-40-20 Row
120-80-40 Air Squats
Row 60 cals, 120 Squats, 40 cals, 80 Squats etc...
Post weight and time
Strength: 5x3 Front Squat @75-80%
Accessory Work: Muscle Up progressions
WOD: For Time:
60-40-20 Row
120-80-40 Air Squats
Row 60 cals, 120 Squats, 40 cals, 80 Squats etc...
Post weight and time
Monday, 6/20/2016
Warm up: row 750 meters, 50 steps(total) walking lunge, 20 kettles( light weight) 2 rounds
Strength: Push press:5x3 @70%
Accessory work: 5 mins of Ab Work
Wod: Kelly
Strength: Push press:5x3 @70%
Accessory work: 5 mins of Ab Work
Wod: Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24/20
30 wall-ball shots, 20/14
Run 400 meters
30 box jumps, 24/20
30 wall-ball shots, 20/14
Tuesday, June 14, 2016
Wednesday, 6/15/2016
Warm Up: Row 1000m, 10 Pull ups, 20 K2E, 10 good mornings w/ bar
Strength: Rest
Accessory Work: Snatch Pulls
WOD: For Time:
Run 800 meters
30- GHD
10- Back Squats
30- GHD
Run 800 meters
** Back Squat weight is 80% of your one rep max
Post weight and time
Strength: Rest
Accessory Work: Snatch Pulls
WOD: For Time:
Run 800 meters
30- GHD
10- Back Squats
30- GHD
Run 800 meters
** Back Squat weight is 80% of your one rep max
Post weight and time
Monday, June 13, 2016
Tuesday, 6/14/2016
Sorry, I suck and spaced posting a WOD for Monday!!
Warm Up: Row for 5 mins
Strength: EMOM-as long as possible 5 strict pull ups.
Accessory Work: 50 Ab Mat Sit Ups
WOD: For Time
120-100-80-60-40 Double Unders
10---8---6---4---2 Cleans 205/135
complete 120 Double Unders, 10 cleans, 100 double unders, 8 cleans...etc
Post rounds completed of strict pull ups and time of WOD
Warm Up: Row for 5 mins
Strength: EMOM-as long as possible 5 strict pull ups.
Accessory Work: 50 Ab Mat Sit Ups
WOD: For Time
120-100-80-60-40 Double Unders
10---8---6---4---2 Cleans 205/135
complete 120 Double Unders, 10 cleans, 100 double unders, 8 cleans...etc
Post rounds completed of strict pull ups and time of WOD
Thursday, June 9, 2016
Friday, 6/10/2016
Warm up: Row 2k
Strength: Deadlift 3x3...HEAVY
Accessory Work: Muscle Ups
WOD: "Karen"
-150 Wall Balls
Post time
Strength: Deadlift 3x3...HEAVY
Accessory Work: Muscle Ups
WOD: "Karen"
-150 Wall Balls
Post time
Tuesday, June 7, 2016
Wednesday, 6/8/2016
Warm Up: 5 Rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
Strength: Power Cleans 5x3 @65-80%
Accessory Work: 50 GHD's
WOD: "Triple 1's"
Row 1000m
100 Double Unders
Run 1000m
post Time
Strength: Power Cleans 5x3 @65-80%
Accessory Work: 50 GHD's
WOD: "Triple 1's"
Row 1000m
100 Double Unders
Run 1000m
post Time
ADVOCARE SPARK PARTY
THURSDAY 6:00pm at Crossfit APE
Hosted by Jantz and Christine Kahl
Join us for some Spark @ 6:00pm
& Informational Meeting @ 6:15-7:00pm
Special Guest Jen Charlton from Medford
FREE Samples & Drawing.
& Informational Meeting @ 6:15-7:00pm
Special Guest Jen Charlton from Medford
FREE Samples & Drawing.
Message Jantz or Christine with any questions.
Event will also be shared on Gym's facebook page.
Monday, June 6, 2016
Tuesday, 6/7/2016
Warm Up: Choice
Strength: Front Squats 3x5 @70%
Accessory Work: Snatch Pulls light weight
Strength: Front Squats 3x5 @70%
Accessory Work: Snatch Pulls light weight
WOD: AMRAP 7 MINUTES OF:
BURPEES
Post reps you completed on board
Sunday, June 5, 2016
Monday, 6/6/2016
Warm Up: Run 1 mile
Strength: Back Squats 3x10
Accessory Work: 5 mins Double Unders
WOD: For Time
100- Row for Calories
75- Push Press #95/65
50- Toes 2 Bar
25- Thrusters #95/65
Post Time
Strength: Back Squats 3x10
Accessory Work: 5 mins Double Unders
WOD: For Time
100- Row for Calories
75- Push Press #95/65
50- Toes 2 Bar
25- Thrusters #95/65
Post Time
Thursday, June 2, 2016
Friday, 6/3/2016
Warm Up: Run 800, 20 push ups, 20 Air Squats, 20 thrusters(#45/35). Not fast
Strength: Rest
Accessory Work: Pistol work
WOD: Benchmark WOD "Linda"
Complete for Time
10-9-8-7-6-5-4-3-2-1
Deadlift @1.5 bodyweight
Bench Press @ bodyweight
Cleans @ .75 bodyweight
Example: 10 Deadlift, 10 Bench, 10 Cleans, 9 Deadlift,9 Bench, 9 Cleans, 8 etc
Post weights and time
Strength: Rest
Accessory Work: Pistol work
WOD: Benchmark WOD "Linda"
Complete for Time
10-9-8-7-6-5-4-3-2-1
Deadlift @1.5 bodyweight
Bench Press @ bodyweight
Cleans @ .75 bodyweight
Example: 10 Deadlift, 10 Bench, 10 Cleans, 9 Deadlift,9 Bench, 9 Cleans, 8 etc
Post weights and time
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