Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats.
WOD: Every 3 min for 21 min (7 rounds)
9/6 cal bike
6 burpees onto plate
100 m run with plate 35/25
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, May 31, 2018
Tuesday, May 29, 2018
Wednesday, May 30, 2018
Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry.
WOD: For time
80-60-40 double unders
40-30-20 wallballs 20/14
20-15-10 bike cals (reset bike)
80 double unders, 40 wall balls, 20 cal bike
60...... 30....... 15.....
40...... 20....... 10.....
WOD: For time
80-60-40 double unders
40-30-20 wallballs 20/14
20-15-10 bike cals (reset bike)
80 double unders, 40 wall balls, 20 cal bike
60...... 30....... 15.....
40...... 20....... 10.....
Monday, May 28, 2018
Tuesday, May 29, 2018
Warm up: 2 rounds: run 200, inchworm, spider man lunge, high knees, jump squats, pass throughs, light Kbs, kb push press, 5 pull ups.
WOD: If you didn’t do “Murph” yesterday you can
do it today. Or Half Murph.
If you did Murph yesterday, today is active recovery.
NOT FOR TIME
100 cal Row
75 cal bike
if you have any extra time, do a little stretching.
WOD: If you didn’t do “Murph” yesterday you can
do it today. Or Half Murph.
If you did Murph yesterday, today is active recovery.
NOT FOR TIME
100 cal Row
75 cal bike
if you have any extra time, do a little stretching.
Sunday, May 27, 2018
Monday, May 28, 2018
Warm up: 2 rounds: run 200, inchworm, spider man lunge, high knees, jump squats, pass throughs, light Kbs, kb push press, 5 pull ups
WOD: “Murph”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
You can break up the pull ups push ups air squats. Most common way is 20 rounds of 5 pull ups, 10 push ups, 15 air squats.
Scaling option: Half Murph. Cut everything in half.
Remember why we celebrate Memorial Day! Enjoy your family and friends, but let’s not forget those who are no longer here because of their sacrifice and bravery! 🇺🇸
WOD: “Murph”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
You can break up the pull ups push ups air squats. Most common way is 20 rounds of 5 pull ups, 10 push ups, 15 air squats.
Scaling option: Half Murph. Cut everything in half.
Remember why we celebrate Memorial Day! Enjoy your family and friends, but let’s not forget those who are no longer here because of their sacrifice and bravery! 🇺🇸
Thursday, May 24, 2018
Friday, May 25, 2018
Warm up: 2 rounds Run 100 m, bike 10 cals, lunges, pigeon stretch, cobra stretch, 30 single unders.
WOD: 20 min EMOM
100 m run
10 ball slams 50/35
12/10 cal bike
10 ghd
Mellow workout for today so you’ll be read for “Murph” on Monday!! If you can come between 9 and 11 there will be people to help find the right modification for you, and some buddies to workout with! 🇺🇸
WOD: 20 min EMOM
100 m run
10 ball slams 50/35
12/10 cal bike
10 ghd
Mellow workout for today so you’ll be read for “Murph” on Monday!! If you can come between 9 and 11 there will be people to help find the right modification for you, and some buddies to workout with! 🇺🇸
Tuesday, May 22, 2018
Wednesday, May 23, 2018
Warm up: 3 rounds row 200, 8 spider man lunges, bear crawl, 8 light Kbs, 8 gob squats, pass throughs, pigeon stretch.
Front rack mobility.
Strength: 6x2
2 power cleans + 1 power jerk
WOD: 6 rounds
10 push ups
12 lunges
14 Kbs 55/35
Front rack mobility.
Strength: 6x2
2 power cleans + 1 power jerk
WOD: 6 rounds
10 push ups
12 lunges
14 Kbs 55/35
Monday, May 21, 2018
Tuesday, May 22, 2018
Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.
WOD: 3 min
18 deadlift 135/95
18 bar facing burpees
Max cal row w/ remaining time
REST 3 min
3 min
15 deadlift 155/115
15 bar facing burpees
Max cal row....
REST 3 min
3 min
12 deadlift 185/135
12 bar facing burpees
Max cal row....
REST 3 min
3 min
9 deadlift 215/155
9 bar facing burpees
Max cal row....
WOD: 3 min
18 deadlift 135/95
18 bar facing burpees
Max cal row w/ remaining time
REST 3 min
3 min
15 deadlift 155/115
15 bar facing burpees
Max cal row....
REST 3 min
3 min
12 deadlift 185/135
12 bar facing burpees
Max cal row....
REST 3 min
3 min
9 deadlift 215/155
9 bar facing burpees
Max cal row....
Sunday, May 20, 2018
Monday, May 21, 2018
Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry.
Crossover symmetry.
Strength: Max effort push press
3-2-2-1-1-1-1
WOD: 15 min amrap
20 cal row
20 wallballs 20/14
20 sit ups
Crossover symmetry.
Strength: Max effort push press
3-2-2-1-1-1-1
WOD: 15 min amrap
20 cal row
20 wallballs 20/14
20 sit ups
Thursday, May 17, 2018
Friday, May 18, 2018
Warm up: 3 rounds 100 m run, butt kickers down and back, skips down and back, 5 inchworms, 5 fire hydrants, 5 jump squats, 5 push ups, pass throughs.
WOD: 2 rounds
25 bench press 135/95
50 walking lunges
800 m run
POST TIME
Saturdays, 10:30. Join us for our group workout!
WOD: 2 rounds
25 bench press 135/95
50 walking lunges
800 m run
POST TIME
Saturdays, 10:30. Join us for our group workout!
Tuesday, May 15, 2018
Wednesday, May 16, 2018
Warm up: Bike 20 cals, spider lunges, fire hydrants, goodmornings, pvc deadlifts, hip ext, single jump ropes, 20 cal row.
Banded hip work.
Strength: Max effort deadlift
3-2-2-1-1-1
*work your way up to your first working set of 3 with some good warm up sets.
WOD: For Time
50 double unders (2 min attempts)
40 shoulder to overhead 135/95
30 cal row
20 burpees over the rower
30 cal row
40 shoulder to overhead 135/95
50 double unders (2 min attempts)
Shoulder to overhead is supposed to be relatively heavy. If you need to scale choose a challenging weight.
Banded hip work.
Strength: Max effort deadlift
3-2-2-1-1-1
*work your way up to your first working set of 3 with some good warm up sets.
WOD: For Time
50 double unders (2 min attempts)
40 shoulder to overhead 135/95
30 cal row
20 burpees over the rower
30 cal row
40 shoulder to overhead 135/95
50 double unders (2 min attempts)
Shoulder to overhead is supposed to be relatively heavy. If you need to scale choose a challenging weight.
Tuesday, May 15, 2018
Warm up: 3-4 rounds 150 row, 6 Spider-Man lunges, 5 inchworms, 8 light gob squats, 8 kbs, 10 pass-through, 10 Push Press, 5 push ups.
WOD: 4 rounds for time
15/20 cal bike
3 squat cleans 185/135
2 rounds of Cindy
*5 pull ups
10 push ups
15 air squats
WOD: 4 rounds for time
15/20 cal bike
3 squat cleans 185/135
2 rounds of Cindy
*5 pull ups
10 push ups
15 air squats
Sunday, May 13, 2018
Monday, May 14, 2018
Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.
Crossover symmetry
Strength: 6x3 push press
WOD: Every 3 min for 18 min
200 m run
8 box jumps
8 toes to bar
If you complete all three movements in less than 3 min rest until the 3 min is up. Then move onto your next round. If you DO NOT finish all three movements the workout becomes an amrap. Continue through the rounds for 18 min.
Crossover symmetry
Strength: 6x3 push press
WOD: Every 3 min for 18 min
200 m run
8 box jumps
8 toes to bar
If you complete all three movements in less than 3 min rest until the 3 min is up. Then move onto your next round. If you DO NOT finish all three movements the workout becomes an amrap. Continue through the rounds for 18 min.
Thursday, May 10, 2018
Friday, May 11, 2018
Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry.
WOD: 25 min EMOM
12/10 cal bike
30 second plank
10 burpees
50 double under (45 sec work)
12 Kbs 55/35
Join us at 10:30am Saturday morning for our weekly group workout!! It’s always a good time! 😁
Tuesday, May 8, 2018
Wednesday, May 9, 2018
Warm up: Run 400 m, 2 rounds of 10 sm lunges, 5 inchworms, 10 toe kicks, butt kickers down the Gym and back, 10 goodmornings, 10 fire hydrants.
Strength: 6x3 deadlift.
*Make sure you are doing a few workup sets. Don’t jump right into your first set of 3.
WOD: 10 rounds for time
15/12 cal row
200 m run
Strength: 6x3 deadlift.
*Make sure you are doing a few workup sets. Don’t jump right into your first set of 3.
WOD: 10 rounds for time
15/12 cal row
200 m run
Monday, May 7, 2018
Tuesday, May 8, 2018
Warm up: 3-4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups, 5 box jumps.
Strength: 8x2
1 power clean
1 Front Squat
1 jerk
WOD: For Time
100 wallballs 20/14
Every min on the min 5 burpees
*first round of burpees is when the clock hits 1:00
Second round when clock hits two min....
continue that pattern until 100 wallballs are complete
Strength: 8x2
1 power clean
1 Front Squat
1 jerk
WOD: For Time
100 wallballs 20/14
Every min on the min 5 burpees
*first round of burpees is when the clock hits 1:00
Second round when clock hits two min....
continue that pattern until 100 wallballs are complete
Sunday, May 6, 2018
Monday, May 7, 2018
Warm up: 3 rounds, Run 100 m, Spider-Man lunge, toe kicks, skipping high knees, jump squats, 5 kbs, 5 burpees, pass throughs.
WOD: “Helen”
3 rounds
400 m run
21 Kbs 55/35
12 pull ups
*Retesting from the beginning of April!
POST YOUR TIME ON BOARD
WOD: “Helen”
3 rounds
400 m run
21 Kbs 55/35
12 pull ups
*Retesting from the beginning of April!
POST YOUR TIME ON BOARD
Thursday, May 3, 2018
Friday, May 4, 2018
Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.
Crossover symmetry.
Strength: 5x5 push press
WOD: For Time
800 m run
60 wallballs 20/14
40 toes to bar
400 m run
30 wallballs 20/14
20 toes to bar
Crossover symmetry.
Strength: 5x5 push press
WOD: For Time
800 m run
60 wallballs 20/14
40 toes to bar
400 m run
30 wallballs 20/14
20 toes to bar
Tuesday, May 1, 2018
Wednesday, May 2, 2018
Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.
WOD: 10-9-8-7-6-5-4-3-2-1
Hang squat clean 95/65
Bar facing burpees
*run 100 meters after each round*
WOD: 10-9-8-7-6-5-4-3-2-1
Hang squat clean 95/65
Bar facing burpees
*run 100 meters after each round*
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