Warm Up: Choice
Strength: Rest
Accessory Work: 3x12 kipping/ butterfly pull ups
WOD: AMRAP 7 Minutes
Open WOD 12.1
BURPEES...STRAIGHT BURPEES
Post Total Reps!!
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Friday, January 27, 2017
Tuesday, January 24, 2017
Wednesday, 1/25/2017
Warm Up: Choice
Strength: Jerks 5x3
Accessory Work: Double Unders 3x50
WOD: For Time
50- Air Assault Bike Cal
50- Pull Ups
50- Front Squats #135/95
50- Kettles #53/35
Post time and weights
Strength: Jerks 5x3
Accessory Work: Double Unders 3x50
WOD: For Time
50- Air Assault Bike Cal
50- Pull Ups
50- Front Squats #135/95
50- Kettles #53/35
Post time and weights
Monday, January 23, 2017
Tuesday, 1/24/2017
Warm Up: Choice
Strength: Rest
Accessory Work: Muscle Ups 5x3
WOD:
AMRAP 3:
18 Deadlifts (185/135#)
18 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155#)
15 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
12 Deadlifts (275/185#)
12 Over-the-Erg Burpees
Max Cal Row in time remaining
Strength: Rest
Accessory Work: Muscle Ups 5x3
WOD:
AMRAP 3:
21 Deadlifts (155/105#)
21 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
21 Deadlifts (155/105#)
21 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
18 Deadlifts (185/135#)
18 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155#)
15 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
12 Deadlifts (275/185#)
12 Over-the-Erg Burpees
Max Cal Row in time remaining
Sunday, January 22, 2017
Monday, 1/23/2017
Warm up: row 1200 meters, 5 roubds of Cindy
Strength: 2x20 Push Push
Accessory Work: 3 sets of 12-15 pull ups
WOD: AMRAP 12 mins
30- air squats
12- toes to Bar
Post weight and rounds
Strength: 2x20 Push Push
Accessory Work: 3 sets of 12-15 pull ups
WOD: AMRAP 12 mins
30- air squats
12- toes to Bar
Post weight and rounds
Friday, January 20, 2017
Friday, 1/20/2017
Warm Up:choice
Strength: 3x3 thrusters 135/95
Accessory Work: pick a weakness and work 5-10 mins
WOD: 15.5 OPEN WORKOUT
FOR TIME
27 calorie row,
27 thrusters @95/65LBS,
21 calorie row,
21 thrusters @95/65LBS,
15 calorie row,
15 thrusters @95/65LBS,
9 calorie row,
9 thrusters @95/65LBS
At start of each round calorie count must be reset on rower.
Post weight and time
Strength: 3x3 thrusters 135/95
Accessory Work: pick a weakness and work 5-10 mins
WOD: 15.5 OPEN WORKOUT
FOR TIME
27 calorie row,
27 thrusters @95/65LBS,
21 calorie row,
21 thrusters @95/65LBS,
15 calorie row,
15 thrusters @95/65LBS,
9 calorie row,
9 thrusters @95/65LBS
At start of each round calorie count must be reset on rower.
Post weight and time
Tuesday, January 17, 2017
Wednesday, 1/18/2017
Warm Up: row 1500 meters
Strength: rest
Accessory Work: crossover symmetry
WOD: "Cindy"
20 MIN AMRAP
5-pull ups
10-push ups
15- air squats
Post rounds.
Strength: rest
Accessory Work: crossover symmetry
WOD: "Cindy"
20 MIN AMRAP
5-pull ups
10-push ups
15- air squats
Post rounds.
MOVING TO A NEW LOCATION
Hey everyone!!
Just want to keep you all updated on our current moving situation.
It is official, we are moving locations. The new location will be 105 Spring Street. Directly across from the Klamath Museum.
It is official, we are moving locations. The new location will be 105 Spring Street. Directly across from the Klamath Museum.
We are scheduled to be out of our current building by January 31st. We are shooting for a seamless transition between units to avoid any interruption of business.
We will keep you updated as we begin the actual moving process.
If anyone is interested in helping move or has any questions please let us know!
We will keep you updated as we begin the actual moving process.
If anyone is interested in helping move or has any questions please let us know!
Tuesday, 1/17/2017
Warm Up: Bike 3 mins, 50 double unders, 40 air squats, 30 push ups
Strength: push press set of 25 unbroken . pick a light weight
Accessory Work: work on short sets of power snatches.
WOD: 3 Rounds for time
30-Power Cleans #135/95
30- Wall Balls #20/14
Post time and workout
Strength: push press set of 25 unbroken . pick a light weight
Accessory Work: work on short sets of power snatches.
WOD: 3 Rounds for time
30-Power Cleans #135/95
30- Wall Balls #20/14
Post time and workout
Monday, January 16, 2017
Monday, 1/16/2017
warm up: choice
Strength: front squat 75% 4x4
Accessory Work: double unders 150 or 5 mins worth of work
WOD: for time:
30-20-10
-pull ups
-row for Cals
Post time and weight
Strength: front squat 75% 4x4
Accessory Work: double unders 150 or 5 mins worth of work
WOD: for time:
30-20-10
-pull ups
-row for Cals
Post time and weight
Friday, January 13, 2017
Friday, 1/13/2017
Warm Up: Choice
Strength: push press 3x5
Accessory Work: 5 sets of 6 toes to bar
WOD: 10 Rounds for time
-150 meter cow
12- Wall Balls #20/14
20- Double unders
Post time and weight!!
Strength: push press 3x5
Accessory Work: 5 sets of 6 toes to bar
WOD: 10 Rounds for time
-150 meter cow
12- Wall Balls #20/14
20- Double unders
Post time and weight!!
Tuesday, January 10, 2017
Wednesday, 1/11/2017
Warm Up: Choice
Strength: Front Squat 75% 3x3
Accessory Work: Double Unders 3 sets of 50. rest 30 seconds between
WOD: Amrap 20 mins
1- Deadlift 315/205
10- toes to bar
15 bar facing burpees
Post time and weight
Strength: Front Squat 75% 3x3
Accessory Work: Double Unders 3 sets of 50. rest 30 seconds between
WOD: Amrap 20 mins
1- Deadlift 315/205
10- toes to bar
15 bar facing burpees
Post time and weight
Tuesday,1/10/2017
Warm Up: choice
Strength: Strict press 3x7
Accessory Work: 30 pistols alternating each leg
WOD: complete for time
27-21-15-9
Row for cal
Bench press #135/95
Cap is 10 min
Post weight and time
Strength: Strict press 3x7
Accessory Work: 30 pistols alternating each leg
WOD: complete for time
27-21-15-9
Row for cal
Bench press #135/95
Cap is 10 min
Post weight and time
Sunday, January 8, 2017
Monday, 1/9/2017
Warm Up: row 1500 meters
Strength: 3x10 thrusters increase weight each set
Accessory Work: 30 chest to bars pull ups
WOD: for time
50-burpee box jumps( face the box) 24/20"
50- Cals assault bike
Post time and weight
Strength: 3x10 thrusters increase weight each set
Accessory Work: 30 chest to bars pull ups
WOD: for time
50-burpee box jumps( face the box) 24/20"
50- Cals assault bike
Post time and weight
Friday, January 6, 2017
Friday, 1/6/2017
Warm Up: choice
Strength: 3-3-3-1-1-1. Squat clean
Accessory Work: strict pull ups. Max reps 3 set
WOD: 5 rounds for time
12- burpees
35- Double Unders
Post time and lightest and heaviest weight
Strength: 3-3-3-1-1-1. Squat clean
Accessory Work: strict pull ups. Max reps 3 set
WOD: 5 rounds for time
12- burpees
35- Double Unders
Post time and lightest and heaviest weight
Tuesday, January 3, 2017
Wednesday, 1/4/2017
Warm Up: Choice
Strength: Bench 4x5 increase weight each set
Accessory Work: 3 sets: 5 strict pull ups, 5 kipping pull ups and 5 butterfly pull ups.Goal is to stay on the bar till you finish butterflies. rest as needed
WOD: 7 rounds for time:
9- Ground to Overhead #95/65
15- Wall Balls #20/14
21- Double Unders
post weight and time!! Stay safe on the roads and give yourself plenty of time to get where you're going.
Strength: Bench 4x5 increase weight each set
Accessory Work: 3 sets: 5 strict pull ups, 5 kipping pull ups and 5 butterfly pull ups.Goal is to stay on the bar till you finish butterflies. rest as needed
WOD: 7 rounds for time:
9- Ground to Overhead #95/65
15- Wall Balls #20/14
21- Double Unders
post weight and time!! Stay safe on the roads and give yourself plenty of time to get where you're going.
Monday, January 2, 2017
Tuesday, 1/3/2017
Warm Up: Row 500m, 3 rounds of 10 pull ups, 10 push ups and 20 air squats
Strength: Back Squats 3x5. Increase weight each set. Finish last set at 75-80%
Accessory Work: 5x7 of toes to Bar. Rest 40 secs between
WOD: For Time
Row 1000 meters
20 burpees lateral over the erg(rower)
40- thrusters #45/25
Post time and weight
Strength: Back Squats 3x5. Increase weight each set. Finish last set at 75-80%
Accessory Work: 5x7 of toes to Bar. Rest 40 secs between
WOD: For Time
Row 1000 meters
20 burpees lateral over the erg(rower)
40- thrusters #45/25
Post time and weight
Sunday, January 1, 2017
Monday, 1/2/2017
Warm Up: Row 1200 meters
Strength: Rest
Accessory Work: 200 Double Unders
WOD:Complete
Cals on Assault Bike: 10,8,6,4,2
Power Cleans: 2,4,6,8,10 #165/115
rest 3 mins then
Cal on Assault Bike: 2,4,6,8,10
Back Squat: 10,8,6,4,2(from Floor) #165/115
Thank AJ
Post time and weight
Strength: Rest
Accessory Work: 200 Double Unders
WOD:Complete
Cals on Assault Bike: 10,8,6,4,2
Power Cleans: 2,4,6,8,10 #165/115
rest 3 mins then
Cal on Assault Bike: 2,4,6,8,10
Back Squat: 10,8,6,4,2(from Floor) #165/115
Thank AJ
Post time and weight
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