Warm Up: 4 rounds: 40 double unders, 12 kettles #35, 20 Air Squats and 8 burpees
Strength: Rest
Accessory Work: 3 sets of 15 of GHD's and Back Ext
WOD:3 Rounds for Time
500 meter Row
30- KBS #53/35
20- Cals Assault Bike
Post time
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Tuesday, February 28, 2017
Monday, February 27, 2017
Tuesday, 2/28/2017
Warm Up: 3 rounds: 25 Cals on Bike, 25 GHD's 15 Push Ups
Strength: Strict Press 3-3-3-1-1-1
Accessory Work: Crossover Symmetry. Stretch your back out
WOD: AMRAP 10 mins
10- Toes to Bar
35- Double Unders
Post Rounds
Strength: Strict Press 3-3-3-1-1-1
Accessory Work: Crossover Symmetry. Stretch your back out
WOD: AMRAP 10 mins
10- Toes to Bar
35- Double Unders
Post Rounds
Sunday, February 26, 2017
Monday, 2/27/2017
Warm Up: 5 rounds: Row 250m, 40 double Unders, 12 Push Press 45/35 and 8 Burpees
Strength: 3-3-1-1-1-1 deadlifts
Accessory Work: 5x5 strict Pull Ups
WOD: Redo 17.1 or
EMOM 12 mins
15- wall balls 20/14
12- Burpees
Reminder to submit open scores in by 5pm MONDAY!!
Strength: 3-3-1-1-1-1 deadlifts
Accessory Work: 5x5 strict Pull Ups
WOD: Redo 17.1 or
EMOM 12 mins
15- wall balls 20/14
12- Burpees
Reminder to submit open scores in by 5pm MONDAY!!
Friday, February 24, 2017
Friday, 2/24/2017
Warm Up: EMOM 16 minutes: 1st min: :40 secs of row. 2nd min: 40 Double unders. 3rd min: 6-8 Box Jumps. 4th min: 6 Burpees
Strength: Rest
Accessory Work: choice
WOD: Open WOD 17.1
FOR TIME:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24" Box
Women use 35-lb. dumbbell and 20" Box
TIME CAP 20:00 mins
Strength: Rest
Accessory Work: choice
WOD: Open WOD 17.1
FOR TIME:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24" Box
Women use 35-lb. dumbbell and 20" Box
TIME CAP 20:00 mins
Tuesday, February 21, 2017
Wednesday, 2/22/2017
Warm Up: Row 500m, 40 Air Squats, 30 Sit Ups, 20 Push Ups and 10 Pull Ups
Strength:5-5-3-3-3-3 Back Squats
Accessory Work: 3 sets ME of Toes to Bar rest 1 min between sets
WOD: 5 Rounds for Time
5- Deadlift #275/185
10- Bar Facing Burpees
Post Time
*Crossfit Open starts on Thursday!!! Sign Up if you haven't!
Strength:5-5-3-3-3-3 Back Squats
Accessory Work: 3 sets ME of Toes to Bar rest 1 min between sets
WOD: 5 Rounds for Time
5- Deadlift #275/185
10- Bar Facing Burpees
Post Time
*Crossfit Open starts on Thursday!!! Sign Up if you haven't!
Monday, February 20, 2017
Tuesday, 2/21/2017
Warm Up: Choice
Strength Work: Rest
Accessory Work 3x10 of GHD's and Back Ext
WOD: 2 Rounds for Time
20- Pull Ups
20- Push Ups
60- Walking Lunges(30 each leg)
Post Time
Strength Work: Rest
Accessory Work 3x10 of GHD's and Back Ext
WOD: 2 Rounds for Time
20- Pull Ups
20- Push Ups
60- Walking Lunges(30 each leg)
Post Time
Monday, 2/20/17
Warm Up: Row 1500m
Strength:5-5-3-3-3 Deadlift
Accessory Work: Handstand Holds 20 second holds x5 rest 30 seconds
WOD: 21 EMOM
10- Goblet Squats #53/35
8- Cals on Assault Bike
8- Burpees
Strength:5-5-3-3-3 Deadlift
Accessory Work: Handstand Holds 20 second holds x5 rest 30 seconds
WOD: 21 EMOM
10- Goblet Squats #53/35
8- Cals on Assault Bike
8- Burpees
Thursday, February 16, 2017
Friday, 2/17/2017
Warm Up: Bike 30 Cals, 40 air squats, 30 push ups, 20 Pull ups and 10 Burpees
Strength: Strict Press 5x5
Accessory Work: Crossover Symmetry
WOD: 5 Rounds for Time:
-500m Row
15- Back Squats #155/115
Post time
Strength: Strict Press 5x5
Accessory Work: Crossover Symmetry
WOD: 5 Rounds for Time:
-500m Row
15- Back Squats #155/115
Post time
Tuesday, February 14, 2017
Wednesday, 2/15/2017
Warm Up: 500m Row, 40 Air Squats, 30 Sit Ups, 20 push ups and 10 pull Ups(Baseline)
Strength: Back Squat 5x5
Accessory Work: 3 sets: 5 C2B and 10 Pull ups
WOD: For Time
100- Double Unders
50/30 Cals Assault Bike
40- Shoulder to Overhead #75/55
30- Box Jumps 20/24"
20- Toes to Bar
10- Burpees
Men:50 cals Women: 35 cals
Post Time
Strength: Back Squat 5x5
Accessory Work: 3 sets: 5 C2B and 10 Pull ups
WOD: For Time
100- Double Unders
50/30 Cals Assault Bike
40- Shoulder to Overhead #75/55
30- Box Jumps 20/24"
20- Toes to Bar
10- Burpees
Men:50 cals Women: 35 cals
Post Time
Monday, February 13, 2017
Tuesday, 2/14/2017
Warm Up: Dynamic Warm Up
Strength: Rest
Accessory Work: 3x10 GHD and 3x10 Back Ext.
WOD: ALL ROWS ONBOARD
Row 50 Cals: Rest 50 Seconds
Row 40 Cals: Rest 40 Seconds
Row 30 Cals: Rest 30 Seconds
Row 20 Cals: Rest 20 Seconds
Row 10 Cals: DONE
THIS IS ALL OUT EFFORT!! NO PACING
Strength: Rest
Accessory Work: 3x10 GHD and 3x10 Back Ext.
WOD: ALL ROWS ONBOARD
Row 50 Cals: Rest 50 Seconds
Row 40 Cals: Rest 40 Seconds
Row 30 Cals: Rest 30 Seconds
Row 20 Cals: Rest 20 Seconds
Row 10 Cals: DONE
THIS IS ALL OUT EFFORT!! NO PACING
Monday, 2/13/2017
Warm Up: 3 rounds of: Row 250, 15 Air Squats, 10 Push Ups and 5 strict pull ups
Strength: Deadlifts 5x5
Accessory Work: Choice
WOD: Complete for time
Row 1000m
then complete 5 rounds of
10- KBS #53/35
20- Ab Mat Sit Ups
30- Double Unders
Post weight and time
Strength: Deadlifts 5x5
Accessory Work: Choice
WOD: Complete for time
Row 1000m
then complete 5 rounds of
10- KBS #53/35
20- Ab Mat Sit Ups
30- Double Unders
Post weight and time
Friday, February 10, 2017
Friday, 2/10/2017
Warm Up: Dynamic Warm Up
Strength: Rest
Accessory Work: 5x5 Strict Pull Ups
WOD: Open WOD 13.2
AMRAP 10 Minutes:
5- Shoulder to Overhead #115/75
10- Deadlift #115/75
15- Box Jumps 24/20"
Post total Reps
Strength: Rest
Accessory Work: 5x5 Strict Pull Ups
WOD: Open WOD 13.2
AMRAP 10 Minutes:
5- Shoulder to Overhead #115/75
10- Deadlift #115/75
15- Box Jumps 24/20"
Post total Reps
Tuesday, February 7, 2017
Wednesday, 2/8/2017
Warm Up: Row 500m, 20 GHD's, 20 Push Ups and 20 Burpees
Strength: 3-3-3-1-1-1 Power Cleans
Accessory Work: 3 sets of 50 Double Unders. Unbroken
WOD: Complete For Time
-50 Clean & Jerks #135/95
Every minute on the Minute: Complete 5 Toes to Bar. Start with Toes to Bar
Post Time!!!!
Reminder to ALL: The gym is up and running. For the time being the gym will be open from 5:00AM- 9:00PM. We are still currently working on small things throughout the gym. Please be patient but everything should be available for your use. New Address is 105 N Spring Street.
Strength: 3-3-3-1-1-1 Power Cleans
Accessory Work: 3 sets of 50 Double Unders. Unbroken
WOD: Complete For Time
-50 Clean & Jerks #135/95
Every minute on the Minute: Complete 5 Toes to Bar. Start with Toes to Bar
Post Time!!!!
Reminder to ALL: The gym is up and running. For the time being the gym will be open from 5:00AM- 9:00PM. We are still currently working on small things throughout the gym. Please be patient but everything should be available for your use. New Address is 105 N Spring Street.
Monday, February 6, 2017
Tuesday, 2/7/17
Warm Up: Choice
Strength: Front Squats 3x10
Accessory Work: Bar Muscle Ups
WOD: 4 Rounds for Time:
15- Thrusters #95/65
15- Bar Facing Burpees
Rest 3 Minutes between rounds
Strength: Front Squats 3x10
Accessory Work: Bar Muscle Ups
WOD: 4 Rounds for Time:
15- Thrusters #95/65
15- Bar Facing Burpees
Rest 3 Minutes between rounds
Subscribe to:
Posts (Atom)