Tuesday, 5/2/2017

Warm Up: EMOM: 20 mins: 1-:40 sec on bike 2:50 Double Unders 3:10 Burpees 4:8 box Jumps

Strength: Deadlift 3x5 80%

Accessory Work: 5 Rope climbs

WOD:
For time:
20- back squats body weight
Run 800m
20- front squats body weight

Post time

Monday, 5/1/2017

Warm Up: Run 400m and 5 rounds of Cindy

Strength: Back Squat 5x5

Accessory Work: crossover symmetry

WOD: For time
21- Thrusters #95/65
21- Kettles #55/35
Run 400
15- Thrusters
15- Kettles
Run 400
9- Thrusters
9- Kettles
Run 400

Post time

Friday, 4/28/2017

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

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 🙈🙉🙊

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

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

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

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

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

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.

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

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

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

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!!!

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

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

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!! 😳😳

Monday, 4/3/2017

OPEN GYM!!!  Pick a strength movement and or a Metcon

Friday, 3/31/2017

Warm Up: Bike 30 cals, 50 Air Squats, 40 GHD, 30 Push Ups

Strength: Front Squats 3x5 80%

Accessory Work: Jerk Technique

WOD: For Time:
Cash In: Row 50/35 Cals
then 5 Rounds of:
10- Toes to Bar
10- Burpees
Cash Out: Row 50/35 Cals

Post time and weight

Wednesday, 3/29/2017

Warm Up: 50 Air Squats, 40 GHD's, 30 Push Ups, 20 Pull Ups and 10 Burpees

Strength:Deadlift 3x5 80%

Accessory Work: weighted Step Ups  2x10 each leg

WOD: In Three Minutes complete:
21/18- Cals on Bike
Max Reps of Power Clean #135/95
Rest two Minutes

Complete for 3 Rounds

Tuesday, 3/28/2017

Warm Up: 15 mins. EMOM: 20 Air Squats, 12 KBS #35, 40 Double Unders

Strength: Bench Press 3x5 80%

Accessory Work: 3x10 Good Mornings  light weight

WOD: "Helen" 3 Rounds
Run 400m
21- KBS #53/35
12- Pull Ups

Post time and weight

Monday, 3/27/2017

Warm Up: Row 500, 50 Double Unders, 40 Air Squats, 30 Push Ups and 20 KBS #35

Strength: Back Squats 3x5 80%

Accessory Work: Weighted Back Ext  3x12

WOD: 7 Rounds:
10- Toes 2 Bar
10-Box Jumps 24/20"
10- Push Ups

or redo 17.5

Post Time

Friday, 3/24/2017

Warm Up: Choice

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: 10 Rounds for Time
9- Thrusters #95/65
35- Double Unders

Post time. Scaled  #65/45

Wednesday, 3/22/2017

Warm Up: 4 Rounds: Row 15 Cals, 20 Air Squats and 10 Kettles #35

Strength: Front Squat 3-3-3-1-1-1

Accessory Work: Weighted Step ups 2x20(Choose weight)

WOD: 3 RFT:
21/15- Cals Bike
15- Toes 2 Bar
9 Burpees

Post Time

Tuesday, 3/21/2017

Warm Up: Bike 50/35 Cals, 25 GHD's, 15 Pull Ups and run 4 lengths of the gym(Bay door to wall ball wall)

Strength: Power Cleans 3-3-3-1-1-1

Accessory Work: Strict Pull Ups 3x5 rest :30 secs

WOD: LADDER of 8 Mins
3- Thrusters #95/65
30- Double Unders
6- Thrusters #95/65
30- Double Unders
9- Thrusters #95/65
30 Double Unders
Etc.......

Post Time and weight

Monday, 3/20/17

Warm Up: EMOM 16 min. 40 DU. :40 sec on Bike and 10 burps

Strength: Back Squat- 5-5-5-1-1

Accessory Work: Crossover Symmetry

WOD: For Time
Row 2000 Meters

Post time

Friday, 3/17/2017

Warm Up: 4 rounds: 15 GHD, 15 Back Ext and 15 Air Squats

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: 17.4 Open WOD

Complete as many rounds and reps as possible in  13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target


For Scaled versions, check out the link: Scaled Versions

Wednesday, 3/15/2017

Warm Up: 5 rounds of "Cindy"

Strength: Strict Press 4x5

Accessory Work: Crossover Symmetry

WOD: For Time
100- Double Unders
80- Air Squats
60- Wall Balls
40- Kettles #53/35
20- Cals Bike

Post time

Tuesday, 3/14/2017

Warm Up: 3 rounds: 40 Air Squats and 12 Pull Ups

Strength: Deadlift 3x10

Accessory Work: Back Ext. 2x20 (complete first then strength)

WOD:4 Rounds for Time
Run 400m
Bike 20 Cals
Row 20 Cals

Post time on board. Check out picture below for 400m route.

Monday, 3/13/2017

Warm Up: Run Outside!!! It's finally nice today


Strength: Back Squat 3-3-3-1-1-1


Accessory Work: Crossover Symmetry


WOD: Redo 17.3 or For Time
"Grace"
30- Clean & Jerks #135/95

Friday, 3/10/2017

Warm Up: Row 500m, 40 Air Squats, 30 Push Ups, 20 Pull Ups and 10 Burpees

Strength: Rest

Accessory Work: Squat Snatch Technique

WOD: OPEN WOD 17.3

*Prior to 8:00, complete:
3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
  3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
   11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.
Click on link for scaled versions
Options for 17.3

Wednesday, 3/8/2017

Warm Up: 5 rounds of "Cindy" (5 Pull Ups, 10 Push Ups and 15 Air Squats)

Strength: Push Press 5-5-5-3-3-3

Accessory Work: 3 sets ME Toes to Bar

WOD: 3 Rounds for Time:
60- Double Unders
40- Row Cals
20- Wall Balls #20/14

Post time

Tuesday, 3/7/2017

Warm Up: EMOM 16 Minutes: :40 sec Rowing, 40 Double Unders, 10 Burpees and 8 Box Jumps

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: AMRAP 8 Minutes
4- Deadlifts 185/135
4- Burpees
6- Deadlifts 185/135
6- Burpees
8- Deadlifts 185/135
8- Burpees
ETC

Post Rounds and Reps completed

Monday 3/6/2017

Warm Up: row/ bike 5 minutes

Strength: Back Squats 5x5

Accessory Work: 3x20 Back Ext

WOD: 7 Rounds
7-Thrusters #95/65
7- Pull Ups
21- Double Unders

Post time

Friday, 3/3/2017

Warm Up: EMOM 12 minutes: 30 Double Unders, 20 Air Squats and 10 Burpees

Strength: Rest

Accessory Work: Rest

WOD: 17.2 Crossfit Open
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Teenagers 14-15:

Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Masters 55+:

Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Scaled: (Ages 16-54)

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+:

Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups  
   

Wednesday, 3/1/2017

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

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

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!!

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

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!

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

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

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 

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

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

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

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

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.

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

Friday, 1/27/2017

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!!

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

Tuesday, 1/24/2017

Warm Up: Choice

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

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

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

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

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.

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. 

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!

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

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

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!!

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

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

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

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

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.

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

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

Wednesday, 12/28/2016

Warm up: bike 30 Cals, 30 air squats, 20 push-ups and 15 pull ups

Strength: front squat 75%-3, 81%-1 75%-3, 83%-1,75%-3 86%-1

Accessory Work: 5 sets of 5-10 toes to bars

WOD: complete
30- wall balls #30/20
60- Double unders
20- thrusters #95/65
60- double unders
30- wall balls #30/20

Post weight and time

Tuesday, 12/27/2016

Warm Up: Choice

Strength: Cleans- 70%-3 75%-3 80%-2 85%-2(3 sets of 2)

Acessory Work: Double Unders 3 sets max reps. Rest as Needed

WOD: Complete
5 Rounds of Cindy (5 pull ups, 10 push ups and 15 Air Squats
then
3 rounds of "DT" @155/105 (12-deadlift, 9 hang power cleans and 6 push press)
then
Row 500 meters

Post time and weights.   If you need to scale  #135/95.

Monday, 12/26/2016

Warm Up: Choice

Strength: Rest

Accessory Work: 2x25 GHD's

WOD: Post Christmas
20 minutes your choice: Run, Row or Bike

Post cals completed on Row or Bike

Goal is just to move and work your way back into the week!! Hope Everyone had a Merry Christmas!!

Friday, 12/23/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Choice

WOD: "12 DAYS OF CHRISTMAS"
1-Power Clean   #155/105
2-Handstand Push Up
3- Box Jumps 24/20"
4- Deadlift  #155/105
5-Pull Ups
6-Burpees
7-KB Swings 53/35
8-Front Squats #165/115
9-Cals on Assault Bike  :)
10- Wall Balls 20/14
11- Toes to Bar
12- Thrusters #135/95

1 PC, 1 PC, 2 HSPU, 1 PC, 2 HSPU, 3 Box Jumps, 1 PC, 2 HSPU, 3 Box Jumps, 4 Deadlift, 1 PC, 2 HSPU, 3 Box Jumps, 4 Deadlift, 5 Pull Ups.......etc until you complete all 12 movements!!!

RX-155/105, 135/95
Scale 2- 135/95, 95/65
Scale 3- 95/65, 65/45

ENJOY!!! Merry Christmas and enjoy your weekend with family and friends!

Wednesday, 12/21/2016

Warm Up: Choice

Strength: Front Squat 3x5

Accessory Work: 300 Double Unders

WOD: Complete
AMRAP 3 Minutes: (Each set after break)
15 deadlift 185
15 Bar Facing Burpees
Rest 2 minutes
AMRAP 3 Minutes:
10 Deadlift 225
10 Bar Facing Burpees
Rest 2 minutes
AMRAP 3 Minutes
5 Deadlift 265
5 Bar Facing Burpees

Post Weight and total reps for each round

Tuesday, 12/20/2016

Warm Up: Choice

Strength: Rest

Accessory Work: 5 rounds  20 cals bike, rest 45 seconds

WOD: 3 rounds
Row 500m
12- Push Press #135/95
15- Toes 2 Bar

Post time and weight

Monday, 12/19/2016

Warm Up: Bike 30 cals(easy) 20 push ups and 12 strict press #35

Strength: Deadlift 3@70%, 3@75%, 2@80%(2 sets) 1@85%(2)

Accessory Work: Crossover Symmetry

WOD: For Time
40- Wall Balls #20/14
Row 1200 meters
40- Wall Balls

Post weight and time

Friday, 12/16/2016

Warm up: choice

Strength: snatch work. 3@65%. 3@70% 2@ 75%

Accessory Work: crossover symmetry work.

WOD: 5 rounds for time
20- Cals on assault bike
10- thrusters 115/85

Post time and weight

Wednesday, 12/14/2016

Warm Up: 3 rounds of Cindy then 500m Row

Strength: Bench Press 3x5

Accessory Work: 3 set of 6 Handstand Push Ups

WOD: "Jackie"
Row 1000m
-50 Thrusters #45
-30 Pull Ups

Post time

Tuesday, 12/13/2016

Warm Up: Choice

Strength: Front Squat 3@65%, 3@70%(2sets) 3@75%, 2@80%

Accessory Work: 3 sets of 10 Pull Ups

WOD: Complete for Time
21- Cals Assault Bike
15- Power Cleans 155/105
15- Cals Assault Bike
10- Power Cleans 155/105
9- Cals Assault Bike
5- Power Cleans 155/105

Post weight and time

Monday,12/12/2016

Warm Up: Row 1500 meters

Strength: power cleans 3,3,2,2,2,1,1,1

Accessory Work: crossover symmetry

WOD: 4 rounds:
50- Double Unders
50- Air Squats
20- deadlifts 185/135

Post weight and time

Friday, 12/9/2016

warm up: choice

Strength: clean and jerk 3@65%, 3@70%, 2 sets of 3@75%

Accessory Work: crossover symmetry

WOD: for time
 21-18-15-12-9-6-3
Burpees
Box jumps 24/20
Row for cal

Post weight and time

Wednesday, 11/7/2016

Warm Up: 20 Double Unders, 20 Air Squats, 10 push ups- 3 rounds nice and easy

Strength: Front Squat 3@65%, 3@70% 2 sets of 3@75%

Accessory Work: Crossover symmetry Warm Up

WOD: "ROWING"

There is a preset Workout on all rowers.
it'll show as:

1:40/20rest-9
 Complete it all.
after round 5, you'll have a 2:00 minute rest. then complete the remaining 4 sets

Goal is to try and maintain your first set of meters completed.

Post meters completed.

Tuesday, 11/6/2016

Warm Up: choice

Strength: Back Squat 3@70% 3@75% 3@75

Accessory Work: work pistols

WOD: 7 rounds:
10- deadlifts 225/155
7-burpees

Post weight and time

Monday, 12/5/2016

Warm Up: Row 30 secs on/30 sec off  for 6 rounds

Strength: Bench Press 3x4 @75-85%

Accessory Work: Bar Muscle ups or Chest to Bar Pull Ups

WOD: Complete for Time:
100- Double Unders
then
3 Rounds of:
30- Wall Balls 20/14
20- Goblet Squats(with a Kettle) 53/35

Post time and weight

Wednesday, 11/30/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: Complete For Time

70- Back Squats #135/95

*Complete 10 Burpees every time the bar comes off your shoulders(break)

Post time

Tuesday, 11/29/2016

Warm Up: row 1200 meters

Strength: Rest

Accessory Work: 2x25 Ab Mat Sit Ups

WOD: Complete for time
10-9-8-7-6-5-4-3-2-1 Bench Press
10-9-8-7-6-5-4-3-2-1 Kettles 70/53

Post time

Monday, 11/28/2016

Warm up: choice

Strength: Back Squat -2x5 @65%. 3x2 @75%

Accessory Work: 3 max reps of double unders

WOD: "burn the weekend off"
3 rounds
25 wall balls
25 cal row
15 Burpees

Post weight and time

Wednesday, 11/23/2016

Warm up: choice

Strength: rest

Accessory Work: max reps of  knees to elbows.  2 sets

WOD: for time
Row 500 meters
15- power cleans
Row 400 meters
12- front squats
Row 300 meters
9- push jerks

Use one bar and all movements from the floor

Tuesday, 11/22/2016

Warm Up: Row 500 meters, 40 air squats, 30 GHD's, 20 Push Ups and 10 Pull Ups

Strength: Bench 3,3,3,1,1,1

Accessory Work: Ring Dips (strict) 4x7

WOD: Complete for Time
5 Rounds of "Cindy"
3 Rounds of "DT"
800 meter Run (OUTSIDE)
* You will not freeze to death!

Cindy-5 Pull Ups, 10 Push Ups and 15 Air Squats
DT-12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks @ 155/105

Post Time and weight

Monday, 11/21/2016

Warm Up: Choice

Strength: Deadlift @80% of one rep

Accessory Work: 2x15 toes to bar

WOD: 3 rounds for time
-500m Row
3- rope climbs
20- box jumps 24/20''

Post time and weight

Friday, 11/18/2016

Warm Up: choice

Strength: Press Push 3x7

Accessory Work: muscle up

WOD: "Annie"
50-40-30-20-10
Double unders
GHD's

Post time and weight

Wednesday, 11/16/2016

Warm Up: 4 rounds of Cindy

Strength: Front squat 3x3 @75% 3x1 @85%

Accessory Work: crossover symmetry warm Up, 2x10 of back ext. 2x15 GHD's

WOD: For Time:
Complete 100 burpee box jumps 24/20"

*you must face toward the box when doing your burpee.
(Box facing burpee)

Post time and weight

Tuesday, 11/15/2016

Warm Up: Row 1500m, 2 rounds of 20 air squats, 15 Ab Mats, 10 burpees

Strength: Bench  3-3-3-1-1-1

Accessory Work: Crossover symmetry

WOD: 5 rounds FT
12- Ball Slams #40/30
 8- Push Ups
30- Air squats

Post time and weight

Monday, 11/14/2016

Warm Up: Choice

Strength: Back Squat  3-3-3-1-1-1

Accessory Work: Crossover Symmetry

WOD: 3 Rounds For Time
21- Row For Cal
15-Box Jumps 24/20
9- Clean and Jerk 135/85

Post Time and weight

Friday, 11/11/2016

Warm Up: choice

Strength: Rest

Accessory Work: Crossover symmetry warm Up

WOD: "Helen"
3 Rounds for time
-Run 400 meters
21- Kettles 53/35
12- Pull Ups

Post time

Wednesday 11/9/2016

Warm Up: 2 rounds of row 300m and 50 Double unders

Strength: Bench Press 3x7

Accessory Work: toes to Bar 2x15

WOD: 3 rounds for time
Against a 3 min clock complete
-Row 500m
Reminding time complete as many reps of toes to Bar

Rest 4 mins between each round

Post reps of toes to Bar of each round and weight.

Tuesday, 11/8/2016

Warm Up: run 1 mile and stretch

Strength: 3x3 heavy hang power clean

Accessory Work: empty barbell bell and practice hang power cleans and push press

WOD: Amrap 12 mins
9- Hang Power Cleans #95/65
6- Front squats #95/65
3- shoulder to Overhead #95/65

Post weight and rounds completed

Monday, 11/7/2016

Warm Up: Choice

Strength: In WOD

Accessory Work: 5 minutes of Double Unders

WOD: AMRAP 20 Minutes:
5- Back Squats @225/155
2 rounds of "Cindy"

Cindy- 5 pull ups, 10 push ups and 15 air squats

Post round/reps completed

Friday, 11/4/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Pick a weakness and work 5-10 minutes

WOD: "Warrior"
50- Snatches #75/55
50- Double Unders
40- Wall Balls #20/14
40- Sumo DL High Pulls #75/55
30- Overhead Squat #75/55
30- Chest to Bar
20- Bar FACING Burpees
20- Power Cleans #135/95

TIME CAP IS 20 MINUTES!!

Post reps/time completed

Wednesday, 11/2/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 1.5% Bodyweight
Bench @ Bodyweight
Clean @ .75% bodyweight

10 DL,10 Bench, 10 Clean... then 9's and so forth......

Post time and weight used.  Benchmark WOD

Tuesday, 11/1/2016

Warm Up: Choice

Strength: Back Squat 5@65%  4@70%(2 sets)  2@80%

Accessory Work: work Squat Clean Technique with 40% for 5-10 minutes

WOD: AMRAP 15 Minutes:
-15 Ab Mat Sit Ups
-5 Squat Cleans #185/135

Post time and weight

Monday, 10/31/2016

Warm Up: Row for 5 mins. 2 rounds of Cindy. Stretch

Strength: Bench Press 3x10 same weight

Accessory Work: 2 sets of max reps of T2B

WOD: Complete for Time
21-15-9
Row for Cals
GHDs

150 Double Unders

9-15-21
Wall Ball #20/14
Knees to Elbows

Time stops once you complete it all!!

ENJOY your candy and watch out for cars and CLOWNS!! Happy Halloween

Post weight and time

Friday, 10/28/2016

Warm Up: Choice

Strength: 4x8 Strict Bar Dips

Accessory Work: 2 sets of 1 min planks

WOD: Complete for Time
Row 1000 meters
   Then
21-15-9
Thrusters #65/45
Burpees

Post weight and time