Warm Up: Choice
Strength: Rest
Accessory Work: Crossover Symmetry
WOD: Complete For Time
70- Back Squats #135/95
*Complete 10 Burpees every time the bar comes off your shoulders(break)
Post time
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Wednesday, November 30, 2016
Tuesday, November 29, 2016
Tuesday, 11/29/2016
Warm Up: row 1200 meters
Strength: Rest
Accessory Work: 2x25 Ab Mat Sit Ups
WOD: Complete for time
10-9-8-7-6-5-4-3-2-1 Bench Press
10-9-8-7-6-5-4-3-2-1 Kettles 70/53
Post time
Strength: Rest
Accessory Work: 2x25 Ab Mat Sit Ups
WOD: Complete for time
10-9-8-7-6-5-4-3-2-1 Bench Press
10-9-8-7-6-5-4-3-2-1 Kettles 70/53
Post time
Monday, November 28, 2016
Monday, 11/28/2016
Warm up: choice
Strength: Back Squat -2x5 @65%. 3x2 @75%
Accessory Work: 3 max reps of double unders
WOD: "burn the weekend off"
3 rounds
25 wall balls
25 cal row
15 Burpees
Post weight and time
Strength: Back Squat -2x5 @65%. 3x2 @75%
Accessory Work: 3 max reps of double unders
WOD: "burn the weekend off"
3 rounds
25 wall balls
25 cal row
15 Burpees
Post weight and time
Wednesday, November 23, 2016
Wednesday, 11/23/2016
Warm up: choice
Strength: rest
Accessory Work: max reps of knees to elbows. 2 sets
WOD: for time
Row 500 meters
15- power cleans
Row 400 meters
12- front squats
Row 300 meters
9- push jerks
Use one bar and all movements from the floor
Strength: rest
Accessory Work: max reps of knees to elbows. 2 sets
WOD: for time
Row 500 meters
15- power cleans
Row 400 meters
12- front squats
Row 300 meters
9- push jerks
Use one bar and all movements from the floor
Monday, November 21, 2016
Tuesday, 11/22/2016
Warm Up: Row 500 meters, 40 air squats, 30 GHD's, 20 Push Ups and 10 Pull Ups
Strength: Bench 3,3,3,1,1,1
Accessory Work: Ring Dips (strict) 4x7
WOD: Complete for Time
5 Rounds of "Cindy"
3 Rounds of "DT"
800 meter Run (OUTSIDE)
* You will not freeze to death!
Cindy-5 Pull Ups, 10 Push Ups and 15 Air Squats
DT-12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks @ 155/105
Post Time and weight
Strength: Bench 3,3,3,1,1,1
Accessory Work: Ring Dips (strict) 4x7
WOD: Complete for Time
5 Rounds of "Cindy"
3 Rounds of "DT"
800 meter Run (OUTSIDE)
* You will not freeze to death!
Cindy-5 Pull Ups, 10 Push Ups and 15 Air Squats
DT-12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks @ 155/105
Post Time and weight
Monday, 11/21/2016
Warm Up: Choice
Strength: Deadlift @80% of one rep
Accessory Work: 2x15 toes to bar
WOD: 3 rounds for time
-500m Row
3- rope climbs
20- box jumps 24/20''
Post time and weight
Strength: Deadlift @80% of one rep
Accessory Work: 2x15 toes to bar
WOD: 3 rounds for time
-500m Row
3- rope climbs
20- box jumps 24/20''
Post time and weight
Friday, November 18, 2016
Friday, 11/18/2016
Warm Up: choice
Strength: Press Push 3x7
Accessory Work: muscle up
WOD: "Annie"
50-40-30-20-10
Double unders
GHD's
Post time and weight
Strength: Press Push 3x7
Accessory Work: muscle up
WOD: "Annie"
50-40-30-20-10
Double unders
GHD's
Post time and weight
Wednesday, November 16, 2016
Wednesday, 11/16/2016
Warm Up: 4 rounds of Cindy
Strength: Front squat 3x3 @75% 3x1 @85%
Accessory Work: crossover symmetry warm Up, 2x10 of back ext. 2x15 GHD's
WOD: For Time:
Complete 100 burpee box jumps 24/20"
*you must face toward the box when doing your burpee.
(Box facing burpee)
Post time and weight
Strength: Front squat 3x3 @75% 3x1 @85%
Accessory Work: crossover symmetry warm Up, 2x10 of back ext. 2x15 GHD's
WOD: For Time:
Complete 100 burpee box jumps 24/20"
*you must face toward the box when doing your burpee.
(Box facing burpee)
Post time and weight
Tuesday, November 15, 2016
Tuesday, 11/15/2016
Warm Up: Row 1500m, 2 rounds of 20 air squats, 15 Ab Mats, 10 burpees
Strength: Bench 3-3-3-1-1-1
Accessory Work: Crossover symmetry
WOD: 5 rounds FT
12- Ball Slams #40/30
8- Push Ups
30- Air squats
Post time and weight
Strength: Bench 3-3-3-1-1-1
Accessory Work: Crossover symmetry
WOD: 5 rounds FT
12- Ball Slams #40/30
8- Push Ups
30- Air squats
Post time and weight
Monday, November 14, 2016
Monday, 11/14/2016
Warm Up: Choice
Strength: Back Squat 3-3-3-1-1-1
Accessory Work: Crossover Symmetry
WOD: 3 Rounds For Time
21- Row For Cal
15-Box Jumps 24/20
9- Clean and Jerk 135/85
Post Time and weight
Strength: Back Squat 3-3-3-1-1-1
Accessory Work: Crossover Symmetry
WOD: 3 Rounds For Time
21- Row For Cal
15-Box Jumps 24/20
9- Clean and Jerk 135/85
Post Time and weight
Thursday, November 10, 2016
Friday, 11/11/2016
Warm Up: choice
Strength: Rest
Accessory Work: Crossover symmetry warm Up
WOD: "Helen"
3 Rounds for time
-Run 400 meters
21- Kettles 53/35
12- Pull Ups
Post time
Strength: Rest
Accessory Work: Crossover symmetry warm Up
WOD: "Helen"
3 Rounds for time
-Run 400 meters
21- Kettles 53/35
12- Pull Ups
Post time
Wednesday, November 9, 2016
Wednesday 11/9/2016
Warm Up: 2 rounds of row 300m and 50 Double unders
Strength: Bench Press 3x7
Accessory Work: toes to Bar 2x15
WOD: 3 rounds for time
Against a 3 min clock complete
-Row 500m
Reminding time complete as many reps of toes to Bar
Rest 4 mins between each round
Post reps of toes to Bar of each round and weight.
Strength: Bench Press 3x7
Accessory Work: toes to Bar 2x15
WOD: 3 rounds for time
Against a 3 min clock complete
-Row 500m
Reminding time complete as many reps of toes to Bar
Rest 4 mins between each round
Post reps of toes to Bar of each round and weight.
Tuesday, November 8, 2016
Tuesday, 11/8/2016
Warm Up: run 1 mile and stretch
Strength: 3x3 heavy hang power clean
Accessory Work: empty barbell bell and practice hang power cleans and push press
WOD: Amrap 12 mins
9- Hang Power Cleans #95/65
6- Front squats #95/65
3- shoulder to Overhead #95/65
Post weight and rounds completed
Strength: 3x3 heavy hang power clean
Accessory Work: empty barbell bell and practice hang power cleans and push press
WOD: Amrap 12 mins
9- Hang Power Cleans #95/65
6- Front squats #95/65
3- shoulder to Overhead #95/65
Post weight and rounds completed
Sunday, November 6, 2016
Monday, 11/7/2016
Warm Up: Choice
Strength: In WOD
Accessory Work: 5 minutes of Double Unders
WOD: AMRAP 20 Minutes:
5- Back Squats @225/155
2 rounds of "Cindy"
Cindy- 5 pull ups, 10 push ups and 15 air squats
Post round/reps completed
Strength: In WOD
Accessory Work: 5 minutes of Double Unders
WOD: AMRAP 20 Minutes:
5- Back Squats @225/155
2 rounds of "Cindy"
Cindy- 5 pull ups, 10 push ups and 15 air squats
Post round/reps completed
Friday, November 4, 2016
Friday, 11/4/2016
Warm Up: Choice
Strength: Rest
Accessory Work: Pick a weakness and work 5-10 minutes
WOD: "Warrior"
50- Snatches #75/55
50- Double Unders
40- Wall Balls #20/14
40- Sumo DL High Pulls #75/55
30- Overhead Squat #75/55
30- Chest to Bar
20- Bar FACING Burpees
20- Power Cleans #135/95
TIME CAP IS 20 MINUTES!!
Post reps/time completed
Strength: Rest
Accessory Work: Pick a weakness and work 5-10 minutes
WOD: "Warrior"
50- Snatches #75/55
50- Double Unders
40- Wall Balls #20/14
40- Sumo DL High Pulls #75/55
30- Overhead Squat #75/55
30- Chest to Bar
20- Bar FACING Burpees
20- Power Cleans #135/95
TIME CAP IS 20 MINUTES!!
Post reps/time completed
Wednesday, November 2, 2016
Wednesday, 11/2/2016
Warm Up: Choice
Strength: Rest
Accessory Work: Crossover Symmetry
WOD: "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 1.5% Bodyweight
Bench @ Bodyweight
Clean @ .75% bodyweight
10 DL,10 Bench, 10 Clean... then 9's and so forth......
Post time and weight used. Benchmark WOD
Strength: Rest
Accessory Work: Crossover Symmetry
WOD: "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 1.5% Bodyweight
Bench @ Bodyweight
Clean @ .75% bodyweight
10 DL,10 Bench, 10 Clean... then 9's and so forth......
Post time and weight used. Benchmark WOD
Tuesday, November 1, 2016
Tuesday, 11/1/2016
Warm Up: Choice
Strength: Back Squat 5@65% 4@70%(2 sets) 2@80%
Accessory Work: work Squat Clean Technique with 40% for 5-10 minutes
WOD: AMRAP 15 Minutes:
-15 Ab Mat Sit Ups
-5 Squat Cleans #185/135
Post time and weight
Strength: Back Squat 5@65% 4@70%(2 sets) 2@80%
Accessory Work: work Squat Clean Technique with 40% for 5-10 minutes
WOD: AMRAP 15 Minutes:
-15 Ab Mat Sit Ups
-5 Squat Cleans #185/135
Post time and weight
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