Warm Up: run 1 mile
Strength: Back Squat 1x3 @65%, 1x3 @75%, 3x3 @80%
Accessory Work: 3x20 Ghd with a 15 lbs
WOD: 30-20-10
-Row for Cals
-Push press 115/85
Post weight and time
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, September 29, 2016
Wednesday, September 28, 2016
Wednesday, 9/28/2016
Warm Up: 7 rounds of Cindy.
Strength: Rest
Accessory Work: Crossover Symmetry
WOD: "Nancy"
5 Rounds for Time
-Run 400m
-15 Overhead Squats #95/65
* If you cannot do OH Squats, do Front Squats #135/95
Post Time and weight
Strength: Rest
Accessory Work: Crossover Symmetry
WOD: "Nancy"
5 Rounds for Time
-Run 400m
-15 Overhead Squats #95/65
* If you cannot do OH Squats, do Front Squats #135/95
Post Time and weight
Monday, September 26, 2016
Tuesday, 9/27/2016
Warm Up: Choice
Strength: Find a one rep max Deadlift
Accessory Work: 10 minutes of a weakness
WOD: 5 Rounds for time
-Row 500 meters
21- Deadlifts 155/115
Post weight and time.
Strength: Find a one rep max Deadlift
Accessory Work: 10 minutes of a weakness
WOD: 5 Rounds for time
-Row 500 meters
21- Deadlifts 155/115
Post weight and time.
Sunday, September 25, 2016
Monday, 9/26/2016
Warm Up: Run 800m,50 ab mats,40 air squats,30 push ups,20 burpees,10 pull ups
Stength: 3 rep max-bench
Accessory Work: 3 sets of max effort of T2B. Rest as needed
WOD: 100-80-60-40-20
Double unders
Complete 20 burpees between sets of double unders
Post weight and time
Stength: 3 rep max-bench
Accessory Work: 3 sets of max effort of T2B. Rest as needed
WOD: 100-80-60-40-20
Double unders
Complete 20 burpees between sets of double unders
Post weight and time
Friday, September 23, 2016
Friday, 9/23/2016
Warm Up: 2 rounds: run 400m, 10 inch worms, 15 GHD's, 10 pull Ups
Strength: Rest
Accessory Work: Crossover Symmetry
WOD: AMRAP 20 Mins
15- Thrusters 95/65
15- Box Jump Overs 24/20
15- Row Cal
15- T2B
Post time and weight
Strength: Rest
Accessory Work: Crossover Symmetry
WOD: AMRAP 20 Mins
15- Thrusters 95/65
15- Box Jump Overs 24/20
15- Row Cal
15- T2B
Post time and weight
Wednesday, September 21, 2016
Wednesday,9/21/2016
Warm Up:two rounds Run 400m, 20 GHD, 15 push ups, 10 pull ups.
Strength: find a one rep max for back squat
Accessory Work: 2x20 good mornings
WOD:
With a continuously running clock, every three minutes complete 250m row and 10 burpees until you complete 10 rounds
Post time and weight!! Don't be scared to push the weight attempting to get that new PR on back squat
Strength: find a one rep max for back squat
Accessory Work: 2x20 good mornings
WOD:
With a continuously running clock, every three minutes complete 250m row and 10 burpees until you complete 10 rounds
Post time and weight!! Don't be scared to push the weight attempting to get that new PR on back squat
Tuesday, September 20, 2016
Tuesday, 9/20/2016
Warm Up: Run 800, 10 inch worms, 15 Goblet Squats, 20 GHD sit ups
Strength: OHS 3x5
Accessory Work: Crossover Symmetry
WOD: 50-30-10
- Row or bike for Cals
- Overhead weighted Lunges #25/15
- Ab Mat Sit Ups
Post time and weight
Strength: OHS 3x5
Accessory Work: Crossover Symmetry
WOD: 50-30-10
- Row or bike for Cals
- Overhead weighted Lunges #25/15
- Ab Mat Sit Ups
Post time and weight
Monday, September 19, 2016
Monday, 9/19/2016
Warm up: choice
Strength: rest
Accessory work: clean and jerk technique
WOD: "Grace"
30- Clean & Jerks 135/95
Post weight and time
Strength: rest
Accessory work: clean and jerk technique
WOD: "Grace"
30- Clean & Jerks 135/95
Post weight and time
Thursday, September 15, 2016
Friday,9/16/2016
Warm Up: run 1 mile, 5 rounds of Cindy
Strength: Front squat 5x3
Accessory Work: 10 mins of a weakness. Pick a movement
WOD: 5 rounds for time:
-Row 15 Cals
-10 Box Jumps (high) 30/24"
Post weight and time
Strength: Front squat 5x3
Accessory Work: 10 mins of a weakness. Pick a movement
WOD: 5 rounds for time:
-Row 15 Cals
-10 Box Jumps (high) 30/24"
Post weight and time
Wednesday, September 14, 2016
Wednesday, 9/14/2016
Warm Up: Choice
Strength: Rest
Accessory Work: 3 sets ME Push Ups: rest as needed
WOD: "Coe"
10 Rounds of
10- Thrusters #95/65
10- Ring Push Ups
Post time and weight
Strength: Rest
Accessory Work: 3 sets ME Push Ups: rest as needed
WOD: "Coe"
10 Rounds of
10- Thrusters #95/65
10- Ring Push Ups
Post time and weight
Tuesday, September 13, 2016
Tuesday, 9/13/2016
Warm Up: Choice
Strength: Deadlift 3x10
Accessory Work: Bar muscle progressions
WOD: 3 Rounds For Time
40- Wall Balls #20/14
21- Burpees
Post weight and Time
Strength: Deadlift 3x10
Accessory Work: Bar muscle progressions
WOD: 3 Rounds For Time
40- Wall Balls #20/14
21- Burpees
Post weight and Time
Sunday, September 11, 2016
Monday, 9/12/2016
Warm Up: Run 800 meters, 20 Strict pull ups, 50 Air squats. Complete the warm up of Crossover symmetry.
Strength: 5x3 Strict Press
Accessory Work: Tabata of ab mat sit ups
WOD: Complete
-5 Minutes of Rowing for Calories
-5 Minutes of Push Press for reps #115/80
**THERE IS NO REST BETWEEN MOVEMENTS**
Post weight. Post calories rowed and reps completed of Push Press
Strength: 5x3 Strict Press
Accessory Work: Tabata of ab mat sit ups
WOD: Complete
-5 Minutes of Rowing for Calories
-5 Minutes of Push Press for reps #115/80
**THERE IS NO REST BETWEEN MOVEMENTS**
Post weight. Post calories rowed and reps completed of Push Press
Thursday, September 8, 2016
Friday, 9/9/2016
Warm Up: Run Washburn Loop
Strength: 4x6 Back Squat
Accessory Work: 5-10 minutes of pistols
WOD: For Time:
100- Double Unders
25- Toes to Bar
25- Deadlift #225/155
50- Box Jump Overs
* jump onto the box and jump off the opposite side, turn around and do the same.
Post Time and weight.
Strength: 4x6 Back Squat
Accessory Work: 5-10 minutes of pistols
WOD: For Time:
100- Double Unders
25- Toes to Bar
25- Deadlift #225/155
50- Box Jump Overs
* jump onto the box and jump off the opposite side, turn around and do the same.
Post Time and weight.
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