Warm up: Bike 7 cals, Spider-Man lunges, inchworms, goodmornings, Kbs, single unders. Repeat 2-3 times.
WOD: For Time
100 double unders (2 min attempts)
30 bar facing burpees
20 deadlift 225/155
30 bar facing burpees
100 double unders (2 min attempts)
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, June 28, 2018
Tuesday, June 26, 2018
Wednesday, June 27, 2018
Warm up: run 200 m, Bear crawl, 5kbs, 5 gob squats, 5kb push press (each arm), 10 hip extensions.
Crossover symmetry.
WOD: For Time
1,000 m row
50 stationary lunges
25 bench 105/85
750 m row
40 lunges
15 bench 145/105
500 m row
30 lunges
5 bench 165/115
Crossover symmetry.
WOD: For Time
1,000 m row
50 stationary lunges
25 bench 105/85
750 m row
40 lunges
15 bench 145/105
500 m row
30 lunges
5 bench 165/115
Monday, June 25, 2018
Tuesday, June 26, 2018
Warm up: 3 rounds 150 row, jog down and back, 10 Spider-Man lunges, 5 inchworms, 10 fire hydrants, 10 light gob squats, 10 pass-through, 5 Push Press, 5 push ups.
Banded hip stretches
Strength: 5x5 Back Squat
WOD: 5 rounds
10 burpees
15 wallballs 20/14
200 m run
Post weight and time on board
Banded hip stretches
Strength: 5x5 Back Squat
WOD: 5 rounds
10 burpees
15 wallballs 20/14
200 m run
Post weight and time on board
Sunday, June 24, 2018
Monday, June 25, 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: “Fight Club”
3 rounds
1 min max thrusters 95/65
1 min max power clean 95/65
1 min max box jump over 24/20
1 min max pull up
1 min max cals bike
1 min rest
Post score. Score=total number of reps through all 3 rounds.
Thursday, June 21, 2018
Friday, June 22, 2018
Warm up: twice through... run 200, high knees, skips down and back, spider man lunges, pass throughs, pvc thrusters, jump squats.
WOD: 3 rounds
400 m run
40 wallballs
WOD: 3 rounds
400 m run
40 wallballs
Tuesday, June 19, 2018
Wednesday, June 20, 2018
Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry.
Strength: Bench Press
3-3-3-2-2-2
WOD: 16 min Emom
40 double unders (40 sec attempts)
12 ghd
100 m run
12 shoulder to over head (115/85)
Strength: Bench Press
3-3-3-2-2-2
WOD: 16 min Emom
40 double unders (40 sec attempts)
12 ghd
100 m run
12 shoulder to over head (115/85)
Monday, June 18, 2018
Tuesday, June 19, 2018
Warm up: 2 rounds row 150, jog down and back, butt kickers down and back, 10 Spider-Man lunges, 10 fire hydrants, 5 Russian Kbs+5 American Kbs (light), 5 jump squats, 5 air squats, 10 hip ext.
WOD: 4 rounds for time
12 box jumps 24/20
18 kbs 55/35
24 air squats
*emom 7/5 cal bike*
Workout STARTS with 7/5 cals on bike. Then begin your 4 rounds. Every min on the min go back to the bike for 7/5 cals. Pick up workout where you left off until 4 rounds is completed.
WOD: 4 rounds for time
12 box jumps 24/20
18 kbs 55/35
24 air squats
*emom 7/5 cal bike*
Workout STARTS with 7/5 cals on bike. Then begin your 4 rounds. Every min on the min go back to the bike for 7/5 cals. Pick up workout where you left off until 4 rounds is completed.
Sunday, June 17, 2018
Monday, June 18, 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.
Strength: Front Squat
3-3-3-2-2-2 (working sets)
These sets are working sets. Warm up with
a few sets to get you to a weight where you
can begin your sets
WOD: 20 min amrap
20/15 cal row
200 m run
20 burpee pull ups
*1 rep for burpee pull up: perform 1 burpee jump to bar and complete 1 pull up.
Strength: Front Squat
3-3-3-2-2-2 (working sets)
These sets are working sets. Warm up with
a few sets to get you to a weight where you
can begin your sets
WOD: 20 min amrap
20/15 cal row
200 m run
20 burpee pull ups
*1 rep for burpee pull up: perform 1 burpee jump to bar and complete 1 pull up.
Thursday, June 14, 2018
Friday, June 15, 2018
Warm up: 2 rounds... Bike 10 cals, 30 single unders, 5 inchworms, 5 jump squats, 10 pass throughs, 10 ghd sit ups
WOD: For Time
1,000 m row
50 burpees over the rower
1,000 m row
WOD: For Time
1,000 m row
50 burpees over the rower
1,000 m row
Tuesday, June 12, 2018
Wednesday, June 13, 2018
Warm up: 3 rounds run 100 m, spider man lunges, 10 fire hydrants, 10 air squats, 10 pass throughs, 5 Kbs, 5 pull-ups.
WOD: For Time
800 m run
30 wallball 20/14
15 pull ups
400 m run
30 wallball 20/14
15 pull ups
200 m run
30 wall ball
15 pull up
WOD: For Time
800 m run
30 wallball 20/14
15 pull ups
400 m run
30 wallball 20/14
15 pull ups
200 m run
30 wall ball
15 pull up
Monday, June 11, 2018
Tuesday, June 12, 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: 6x4 Bench press
WOD: For Time
27/21 Bike
21 sit ups
21 box jump overs 24/21
20/15 Bike
15 sit ups
15 box jump overs
12/9 Bike
9 sit ups
9 box jump overs
Crossover symmetry.
Strength: 6x4 Bench press
WOD: For Time
27/21 Bike
21 sit ups
21 box jump overs 24/21
20/15 Bike
15 sit ups
15 box jump overs
12/9 Bike
9 sit ups
9 box jump overs
Sunday, June 10, 2018
Monday, June 11, 2018
Warm up: 2 rounds row 250, jog down and back, butt kickers down and back, 8 Spider-Man lunges, 4 inchworms, 4 burpee broad jumps, 10 goodmornings, 10 push press, 10 hip extensions.
WOD: 4 Rounds For Time
12 deadlift 155/105
9 hang power cleans 155/105
6 shoulder to overhead 155/105
40 double unders (40 seconds attempts)
10 burpees
Scaled weights: 135/95 or 115/75
POST TIME 🙌🏼
WOD: 4 Rounds For Time
12 deadlift 155/105
9 hang power cleans 155/105
6 shoulder to overhead 155/105
40 double unders (40 seconds attempts)
10 burpees
Scaled weights: 135/95 or 115/75
POST TIME 🙌🏼
Thursday, June 7, 2018
Friday, June 8, 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: For Time
Run 400m
30 thrusters 95/65
Run 400m
30 bench press 135/95
Run 400
30 Back Squat 185/135
WOD: For Time
Run 400m
30 thrusters 95/65
Run 400m
30 bench press 135/95
Run 400
30 Back Squat 185/135
Tuesday, June 5, 2018
Wednesday, June 6, 2018
Warm up: 3 rounds 100 m run, bear crawl, toe kicks, 6 pause air squats, 6 empty barbell push press, 6 box jumps, 6 ghd sit ups.
Crossover symmetry.
Strength: 10 min EMOM
2 power cleans + 1 jerk
WOD: 8 min amrap
8 toes to bar
10 wallballs 20/14
30 double unders
Crossover symmetry.
Strength: 10 min EMOM
2 power cleans + 1 jerk
WOD: 8 min amrap
8 toes to bar
10 wallballs 20/14
30 double unders
Monday, June 4, 2018
Tuesday, June 5, 2018
Warm up: 3 rounds 150 row, 6 Spider-Man lunges, 5 inchworms, 6 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.
WOD: 10 rounds for time
200 m run
10 kbs 55/35
10 gob squats 55/35
WOD: 10 rounds for time
200 m run
10 kbs 55/35
10 gob squats 55/35
Sunday, June 3, 2018
Monday, June 4, 2018
Warm up: 400 m run, high knees, butt kickers, skips, Spider-Man lunges, burpee broad jumps, pass throughs, goodmornings, banded hip stretches.
Strength: 6x4 Front Squat
WOD: For Time
50 power cleans 115/85
50 burpee box jump overs 24/20
50 cal row
Strength: 6x4 Front Squat
WOD: For Time
50 power cleans 115/85
50 burpee box jump overs 24/20
50 cal row
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