Warm Up: Row for 5 mins. 2 rounds of Cindy. Stretch
Strength: Bench Press 3x10 same weight
Accessory Work: 2 sets of max reps of T2B
WOD: Complete for Time
21-15-9
Row for Cals
GHDs
150 Double Unders
9-15-21
Wall Ball #20/14
Knees to Elbows
Time stops once you complete it all!!
ENJOY your candy and watch out for cars and CLOWNS!! Happy Halloween
Post weight and time
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, October 31, 2016
Thursday, October 27, 2016
Friday, 10/28/2016
Warm Up: Choice
Strength: 4x8 Strict Bar Dips
Accessory Work: 2 sets of 1 min planks
WOD: Complete for Time
Row 1000 meters
Then
21-15-9
Thrusters #65/45
Burpees
Post weight and time
Strength: 4x8 Strict Bar Dips
Accessory Work: 2 sets of 1 min planks
WOD: Complete for Time
Row 1000 meters
Then
21-15-9
Thrusters #65/45
Burpees
Post weight and time
Wednesday, October 26, 2016
Wednesday, 10/26/2016
Warm Up: Choice
Strength: Back Squat 2x20
Accessory Work: Stretch for 5-10 minutes
WOD: 4 Rounds for Time:
15- Wall Balls #20/14
Row 300 Meters
7- Ball Slams #40/30
Cash Out 80 Double Unders
*after completing your 4th round, complete the 80 D.U's
Post weight and time
Strength: Back Squat 2x20
Accessory Work: Stretch for 5-10 minutes
WOD: 4 Rounds for Time:
15- Wall Balls #20/14
Row 300 Meters
7- Ball Slams #40/30
Cash Out 80 Double Unders
*after completing your 4th round, complete the 80 D.U's
Post weight and time
Tuesday, October 25, 2016
Tuesday, 10/25/ 2016
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
Monday, October 24, 2016
Monday, 10/24/2016
Warm up: row 750m, 3 rounds of Cindy
Strength: 3x3 Cleans
Accessory Work: 3 sets of 30 double unders
WOD: For time
100- Double unders
80- Air squats
60- Row for Cal
40- Toes to Bar
20- Chest to Bar
Post time and weight
Strength: 3x3 Cleans
Accessory Work: 3 sets of 30 double unders
WOD: For time
100- Double unders
80- Air squats
60- Row for Cal
40- Toes to Bar
20- Chest to Bar
Post time and weight
Thursday, October 20, 2016
Friday, 10/21/2016
Warm Up: Row 2000m
Strength: 3x3 deadlift
Accessory Work: 2 set of 2 min planks
WOD: On the minute for 21 minutes.
Minute 1: 10 deadlifts 165/115 Scale this weight to 50% of what you did for the 3x3 deadlift.
Minute 2: 20 GHD's
Minute 3: 35 Double unders Do not scale these to singles. Work on the double unders. If you need to scale, scale the number of reps down but do double unders.
Post # of rounds not completed and weight
Strength: 3x3 deadlift
Accessory Work: 2 set of 2 min planks
WOD: On the minute for 21 minutes.
Minute 1: 10 deadlifts 165/115 Scale this weight to 50% of what you did for the 3x3 deadlift.
Minute 2: 20 GHD's
Minute 3: 35 Double unders Do not scale these to singles. Work on the double unders. If you need to scale, scale the number of reps down but do double unders.
Post # of rounds not completed and weight
Tuesday, October 18, 2016
Wednesday, 10/19/2016
Warm Up: Choice
Strength: Front Squat 2x20
Accessory Work: double under. 3 sets of 50
WOD: "Grace"
30- Clean and Jerks 135/95
Post time and weight
Strength: Front Squat 2x20
Accessory Work: double under. 3 sets of 50
WOD: "Grace"
30- Clean and Jerks 135/95
Post time and weight
Sunday, October 16, 2016
Monday, 10/17/2016
Warm Up: Choice
Strength: Bench Press. 3x10
Accessory Work: two sets of max reps is muscle ups
WOD: 4 Rounds for time:
10- Pull ups
15- Burpees
20- Wall Balls 20/14
25- Ab Mat Sit Ups
30- double unders
Post weight and time
Strength: Bench Press. 3x10
Accessory Work: two sets of max reps is muscle ups
WOD: 4 Rounds for time:
10- Pull ups
15- Burpees
20- Wall Balls 20/14
25- Ab Mat Sit Ups
30- double unders
Post weight and time
Friday, October 14, 2016
Friday, 10/14/2016
Warm Up: Row 2000m
Strength: Rest
Accessory Work: 3 sets of 1 min planks
WOD: "Karen"
-150 Wall Balls 20/14
Complete for time and post on whiteboard.
STAY SAFE WITH THE WEATHER!
Strength: Rest
Accessory Work: 3 sets of 1 min planks
WOD: "Karen"
-150 Wall Balls 20/14
Complete for time and post on whiteboard.
STAY SAFE WITH THE WEATHER!
Wednesday, October 12, 2016
Wednesday, 10/12/2016
Warm Up: Choice
Strength: Front Squat 5x3 heavy
Accessory Work: 3x50 Double Unders
WOD: For Time:
Row 1000m
-50 Burpees
-50 Box Jumps 24/20
Run 800m
Post weight and time
Strength: Front Squat 5x3 heavy
Accessory Work: 3x50 Double Unders
WOD: For Time:
Row 1000m
-50 Burpees
-50 Box Jumps 24/20
Run 800m
Post weight and time
Tuesday, October 11, 2016
Tuesday, 10/11/2016
Warm Up: Choice
Strength: Deadlift 4x6
Accessory Work: Crossover Symmetry
WOD: For Time:
Run 400m
25- Pull Ups
100- Double Unders
25- Pull Ups
Run 400
Post weight and time
Strength: Deadlift 4x6
Accessory Work: Crossover Symmetry
WOD: For Time:
Run 400m
25- Pull Ups
100- Double Unders
25- Pull Ups
Run 400
Post weight and time
Sunday, October 9, 2016
Monday, 10/10/16
Warm Up: Run Washburn Loop
Strength: 5x5 Strict weighted Pull Ups
Accessory Work: 3x20 ab mat sit ups
WOD: 5 Rounds for time
7- SQUAT Clean #155/110
14- Kettle Swings #70/55
Post Time and weight
Strength: 5x5 Strict weighted Pull Ups
Accessory Work: 3x20 ab mat sit ups
WOD: 5 Rounds for time
7- SQUAT Clean #155/110
14- Kettle Swings #70/55
Post Time and weight
Thursday, October 6, 2016
Friday,10/7/2016
Warm Up: Choice
Strength: 1 Rep Max Squat Clean
Accessory Work: 3x 50 Double Unders Unbroken
WOD: 8 rounds
-250m Row
Rest 1 minute between rounds
Post Weight and times
Strength: 1 Rep Max Squat Clean
Accessory Work: 3x 50 Double Unders Unbroken
WOD: 8 rounds
-250m Row
Rest 1 minute between rounds
Post Weight and times
Tuesday, October 4, 2016
Tuesday,10/4/2016
Warm up: row 2k
Strength: front squat 2x20
Accessory Work: 4x10-15 toes 2 bar unbroken
WOD: AMRAP 12 mins
5-10-15-20-etc
Wall balls #20/14
Pull ups
Post reps completed and weight
Strength: front squat 2x20
Accessory Work: 4x10-15 toes 2 bar unbroken
WOD: AMRAP 12 mins
5-10-15-20-etc
Wall balls #20/14
Pull ups
Post reps completed and weight
Monday, October 3, 2016
Monday, 10/3/2016
Warm Up: 5 rounds of Cindy
Strength: 3x5 Squat Cleans @70%
Accessory Work: 3x10 Bar Dips Strict
WOD: 3 Rounds for time
21- Row for Calories
15- Bar facing Burpees
9- Thrusters # 95/65
Post weight and time
Strength: 3x5 Squat Cleans @70%
Accessory Work: 3x10 Bar Dips Strict
WOD: 3 Rounds for time
21- Row for Calories
15- Bar facing Burpees
9- Thrusters # 95/65
Post weight and time
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