Warm Up: Bike for 2 mins( light) 15 Pull Ups, 20 GHD's and 400m Run
Strength: Press Push 5x5 70%
Accessory Work: Crossover Symmetry
WOD: For Time
21-15-9
Push Press #135/95
Chest 2 Bar Pull Ups
Post time and weight
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Friday, April 28, 2017
Tuesday, April 25, 2017
Wednesday, 4/26/2017
Warm Up: Run 400m, 40 Kettles(light) and 40 cals on Row
Strength: Back Squat 4x5 85%
Accessory Work: Strict Pull Ups 3 sets max reps
WOD: "No BS"
150- Cals on Rower
300- Double Under
300- Steps- Walking Lunges
Find your pace!! Post time 🙈🙉🙊
Strength: Back Squat 4x5 85%
Accessory Work: Strict Pull Ups 3 sets max reps
WOD: "No BS"
150- Cals on Rower
300- Double Under
300- Steps- Walking Lunges
Find your pace!! Post time 🙈🙉🙊
Tuesday, 4/25/2017
Warm Up: 50 air squats, 40 an mat sit ups, 30 Cals row, 20 Pull Ups and 10 Burpees
Strength: bench 4x5 at 85%
Accessory Work: Crossover Symmtery
WOD: 2 rounds for time
10- Deadlifts 315/225
30- hand release push ups
30- Front squats 95/65
Strength: bench 4x5 at 85%
Accessory Work: Crossover Symmtery
WOD: 2 rounds for time
10- Deadlifts 315/225
30- hand release push ups
30- Front squats 95/65
Monday, April 24, 2017
Monday, 4/24/2017
Warm Up: Row 1200 meters
Strength: In WOD
Accessory Work: Crossover Symmetry
WOD: "Heartbreak Kid"
3 Rounds:
10- Front Squat #185/135
20- C2B Pull Ups
50- Double Unders
Post Time and weight
Strength: In WOD
Accessory Work: Crossover Symmetry
WOD: "Heartbreak Kid"
3 Rounds:
10- Front Squat #185/135
20- C2B Pull Ups
50- Double Unders
Post Time and weight
Friday, April 21, 2017
Friday, 4/21/2017
Warm Up: Row 750m, 25 feet of Inch Worms, 20 steps walking lunges run 200m
Strength: Rest
Accessory Work: Crossover Symmetry
WOD:"Flithy Fifty"
50- Box Jumps 24"
50- Jumping Pull Ups
50- Kettles #35
50- Walking Lunges
50- Knees to Elbows
50- Push Press #45/30
50- Back Ext
50- Wall Balls #20/14
50- Burpees
50- Double Unders
Keep track and push yourself!! Keep record of time. We will re visit this sometime during the summer
Strength: Rest
Accessory Work: Crossover Symmetry
WOD:"Flithy Fifty"
50- Box Jumps 24"
50- Jumping Pull Ups
50- Kettles #35
50- Walking Lunges
50- Knees to Elbows
50- Push Press #45/30
50- Back Ext
50- Wall Balls #20/14
50- Burpees
50- Double Unders
Keep track and push yourself!! Keep record of time. We will re visit this sometime during the summer
Tuesday, April 18, 2017
Wednesday, 4/19/2017
Warm Up: 4 Rounds: 15 cals on row and 10 Push Ups
Strength: Bench Press 4x7 at 75%
Accessory Work: 3x15 Back Ext weighted
WOD: 4 Rounds:
10- Toes To Bar
20- Wall Balls #20/14
40- Double Unders
Post weight and Time
Strength: Bench Press 4x7 at 75%
Accessory Work: 3x15 Back Ext weighted
WOD: 4 Rounds:
10- Toes To Bar
20- Wall Balls #20/14
40- Double Unders
Post weight and Time
Monday, April 17, 2017
Tuesday, 4/18/2017
Warm Up: Run 400m, 50 Double Unders, 40 GHD's, 30 Air Squats, 20 Push Ups
Strength: 10 Mins to find a 1 Rep Max Back Squat
Accessory Work: Crossover Symmetry
WOD: Complete for Time
100- Burpee Box Jumps 24/20
Burpees must face the Box
Post Time and weight
Strength: 10 Mins to find a 1 Rep Max Back Squat
Accessory Work: Crossover Symmetry
WOD: Complete for Time
100- Burpee Box Jumps 24/20
Burpees must face the Box
Post Time and weight
Sunday, April 16, 2017
Monday, 4/17/2017
Warm Up: Bike 40 Cals, 30 GHD's, 20 Burpees, 10 Cal Bike
Strength: Power Cleans 4x7 at 75-80%
Accessory Work: Strict Pull Ups 3x10
WOD: "Death by 10 Meters"
With a continuously running clock...
Complete 10 Meters for the first min.
Complete 20 Meters on the second min.
Complete 30 Meters on the third min.
etc.
Go until you cannot complete the required number within that min.
Post total rounds and meters of the last round you finished.
Strength: Power Cleans 4x7 at 75-80%
Accessory Work: Strict Pull Ups 3x10
WOD: "Death by 10 Meters"
With a continuously running clock...
Complete 10 Meters for the first min.
Complete 20 Meters on the second min.
Complete 30 Meters on the third min.
etc.
Go until you cannot complete the required number within that min.
Post total rounds and meters of the last round you finished.
Friday, April 14, 2017
Friday, 4/14/2017
Warm Up: 3 Rounds: 20 calories row, 20 GHD's and 50 Double Unders
Strength: Clean & Jerk 2x5 @70%, 3x3 75%, 2x1 80%
Accessory Work: Good Mornings
WOD:4 Rounds:
21/18- Assault Bike
18- Thrusters #65/45
15- Pull Ups
Post Time and Weight
Strength: Clean & Jerk 2x5 @70%, 3x3 75%, 2x1 80%
Accessory Work: Good Mornings
WOD:4 Rounds:
21/18- Assault Bike
18- Thrusters #65/45
15- Pull Ups
Post Time and Weight
Wednesday, April 12, 2017
Wednesday, 4/12/2017
Warm Up: 50 Air Squats, 40 GHD's, 30 Push Ups, 20 Pull Ups and 10 Burpees
Strength: Back Squat 4@60%, 4@65%, 4@70%, 4@75% and 2sets of 4@80%
Accessory Work: Weighted Pull Ups 4x5
WOD: 3 RFT:
30- Cals Row
10- Bench #155/95
10- Box Jumps #30/24
Post time and weight
Strength: Back Squat 4@60%, 4@65%, 4@70%, 4@75% and 2sets of 4@80%
Accessory Work: Weighted Pull Ups 4x5
WOD: 3 RFT:
30- Cals Row
10- Bench #155/95
10- Box Jumps #30/24
Post time and weight
Monday, April 10, 2017
Tuesday, 4/11/2017
Warm Up:2 ROUNDS: 50 Double Unders, 10 Cals on bike, 15 Burpees
Strength: Deadlift 3x7
Accessory Work: Good Mornings 2x12 light weight
WOD: For Time"
30-20-10
-GHD's
-Deadlifts #225/155
Complete 60 Double Unders between each set and end with Double Unders
i.e: start with GHD's, DL then double unders of 30.20.10
Strength: Deadlift 3x7
Accessory Work: Good Mornings 2x12 light weight
WOD: For Time"
30-20-10
-GHD's
-Deadlifts #225/155
Complete 60 Double Unders between each set and end with Double Unders
i.e: start with GHD's, DL then double unders of 30.20.10
Sunday, April 9, 2017
Monday, 4/10/2017
Warm Up: Assault Bike 40 calls, 40 GHD's and 40 Push Ups
Strength: Front Squats: 3@65%,3@70%
Accessory Work: Back Extensions 3x15
WOD: 6 RFT
Row 250 meters
12- Burpees
Post time and Weight!!!
Strength: Front Squats: 3@65%,3@70%
Accessory Work: Back Extensions 3x15
WOD: 6 RFT
Row 250 meters
12- Burpees
Post time and Weight!!!
Friday, April 7, 2017
Friday, 4/7/2017
Warm Up: Row 1500 Meters
Strength: Squat Clean- 2@70%, 2@75%, 3@80%, 3@70%
Accessory Work: 3x15 Weights GHD's
WOD: "DT"
5 RFT
12- Deadlifts 155/105
9- Hang Power Cleans 155/105
6- Push Jerks 155/105
Post time and weight
Strength: Squat Clean- 2@70%, 2@75%, 3@80%, 3@70%
Accessory Work: 3x15 Weights GHD's
WOD: "DT"
5 RFT
12- Deadlifts 155/105
9- Hang Power Cleans 155/105
6- Push Jerks 155/105
Post time and weight
Tuesday, April 4, 2017
Wednesday, 4/5/2017
Warm Up: Run 400, Row 500, 20 GHD's and 20 Pull Ups
Strength: Press 4x8
Accessory Work: 2x20 Weighted Lunges
WOD: For Time:
100- Wall Balls #20/14
75- GHD's
50- Cals on Row
25- Thrusters #65/45
Post time and weight
Strength: Press 4x8
Accessory Work: 2x20 Weighted Lunges
WOD: For Time:
100- Wall Balls #20/14
75- GHD's
50- Cals on Row
25- Thrusters #65/45
Post time and weight
Monday, April 3, 2017
Tuesday, 4/4/2017
Warm Up: 2 rounds: Run 400, 20 push Ups and 20 GHD's
Strength: Deadlifts 3-3-3-1-1-1
Accessory Work: Strict Pull Ups: 4x 6
WOD:Complete:
1 Round of:
50 Double Unders
20- Wall Balls #20/14
50- Cals Bike
then
2 rounds of:
50- Double Unders
20- Wall Balls#20/14
35- Cals on Bike
then
3 rounds of:
50- Double Unders
20- Wall Balls #20/14
20- Cals on Bike
There is no rest between rounds!! 😳😳
Strength: Deadlifts 3-3-3-1-1-1
Accessory Work: Strict Pull Ups: 4x 6
WOD:Complete:
1 Round of:
50 Double Unders
20- Wall Balls #20/14
50- Cals Bike
then
2 rounds of:
50- Double Unders
20- Wall Balls#20/14
35- Cals on Bike
then
3 rounds of:
50- Double Unders
20- Wall Balls #20/14
20- Cals on Bike
There is no rest between rounds!! 😳😳
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