Warm Up:run 1 mile, 3 rounds CINDY
Strength: bench press 3x10
Accessory work: 3x 1 min plank
WOD:
"The Chief"
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds
Post time and weight
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Sunday, July 31, 2016
Friday, July 29, 2016
Friday, july
Warm up: row 1500 meters
Strength: bench 5x3 heavy 80% of 1RM
Accessory Work: 50 GHD's
WOD: complete for time
Row 2000m
30- power cleans #135/95
Run 800 meters
Strength: bench 5x3 heavy 80% of 1RM
Accessory Work: 50 GHD's
WOD: complete for time
Row 2000m
30- power cleans #135/95
Run 800 meters
Wednesday, July 27, 2016
Wednesday, 7/27/2016
Warm up: choice
strength: rest
Accessory Work: 4x8 strict bar dips. rest as needed
WOD: 2 rounds:
Run 600 meters
Rest as long as it took you to complete 600m
Run 400 meters
Rest as long as it took you to complete 400m
Run 200 meters
Rest as long as it took you to complete 200m
Post times.
strength: rest
Accessory Work: 4x8 strict bar dips. rest as needed
WOD: 2 rounds:
Run 600 meters
Rest as long as it took you to complete 600m
Run 400 meters
Rest as long as it took you to complete 400m
Run 200 meters
Rest as long as it took you to complete 200m
Post times.
Tuesday, July 26, 2016
Tuesday, 7/26/2016
Warm Up: run 800m then 4 rounds of Cindy
Strength: EMOM for 10 mins: 1 squat clean at 80-85%
Accessory Work: 4 sets of 15 GHD
WOD: for time
150-Double Unders
50- Wall Balls 20/14
100- Double Unders
35- Wall Balls 20/14
50- Double Unders
20- Wall Balls 20/14
Strength: EMOM for 10 mins: 1 squat clean at 80-85%
Accessory Work: 4 sets of 15 GHD
WOD: for time
150-Double Unders
50- Wall Balls 20/14
100- Double Unders
35- Wall Balls 20/14
50- Double Unders
20- Wall Balls 20/14
Monday, July 25, 2016
Monday, 7/25/2016
warm up: choice
Strength: deadlift 3x5 heavy
Accessory work: snatch work 10 mins. Work on pulls
WOD: for time
Run 400m
25-burpees
Row 500 meters
25- burpees
Run 400m
Post weight and time
Strength: deadlift 3x5 heavy
Accessory work: snatch work 10 mins. Work on pulls
WOD: for time
Run 400m
25-burpees
Row 500 meters
25- burpees
Run 400m
Post weight and time
Thursday, July 21, 2016
Friday, 7/22/2016
Warm Up: Row 500m, Run 400, 15 Pull Ups, 15 Push Ups, 15 GHD's, repeat for second round of Pull ups, push ups and GHD's
Strength: Rest
Accessory Work: Choice
WOD: "SMALL" Hero WOD
Three rounds for Time
Row 1000 meters
50 Burpees
50 Box Jumps 24/20
Run 800 meters
CAP TIME: 60 Minutes
From Crossfit Main: U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Post time or work completed at cap time
Strength: Rest
Accessory Work: Choice
WOD: "SMALL" Hero WOD
Three rounds for Time
Row 1000 meters
50 Burpees
50 Box Jumps 24/20
Run 800 meters
CAP TIME: 60 Minutes
From Crossfit Main: U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Post time or work completed at cap time
Wednesday, July 20, 2016
Wednesday, 6/20/2016
Warm up: choice
Strength: squat clean 3x5
accessory work: strict pulls ups. 2 sets of Max reps. Rest as needed
WOD: EMOM 21 Minutes
minute 1: 8 back squats #185/135
Minute 2: Run 200
minute 3: 10 burpees
If you cannot complete the reps for that minute, it is a penalty.
1 penalty=15 double unders. I.e. 4 penalties= 60 double unders
TIME DOESN'T stop until all d.u are complete
Strength: squat clean 3x5
accessory work: strict pulls ups. 2 sets of Max reps. Rest as needed
WOD: EMOM 21 Minutes
minute 1: 8 back squats #185/135
Minute 2: Run 200
minute 3: 10 burpees
If you cannot complete the reps for that minute, it is a penalty.
1 penalty=15 double unders. I.e. 4 penalties= 60 double unders
TIME DOESN'T stop until all d.u are complete
Tuesday, July 19, 2016
Tuesday, 6/19/2016
Warm Up: choice
Strength: back squat 5x3 HEAVY
Accessory Work: 3 sets of 2 min planks. Rest as needed
WOD: for time 3 rounds:
Run 400
15- toes to bar
9- front squats #185/135
Post weight and time
Strength: back squat 5x3 HEAVY
Accessory Work: 3 sets of 2 min planks. Rest as needed
WOD: for time 3 rounds:
Run 400
15- toes to bar
9- front squats #185/135
Post weight and time
Sunday, July 17, 2016
Monday, 7/18/2016
warm up: run 1 mile, 25 push ups, 25 air squats, 25 good mornings
Strength: rest
Accessory Work: bar muscle progression
WOD: For Time: "FRAN"
21-15-9
Thrusters #95/65
Pull Ups
Post time 😁😎😳😳😳
Strength: rest
Accessory Work: bar muscle progression
WOD: For Time: "FRAN"
21-15-9
Thrusters #95/65
Pull Ups
Post time 😁😎😳😳😳
Thursday, July 14, 2016
Friday, 7/15/2016
Warm up: run 1 mile. 25-air squats, 25-push ups, 25 GHD's
Strength: Front squats: 5x3
Accessory work: choice
WOD: 3 rounds for time:
-run 400
-15 toes to bars
-15 burpees
Post weight and time
Strength: Front squats: 5x3
Accessory work: choice
WOD: 3 rounds for time:
-run 400
-15 toes to bars
-15 burpees
Post weight and time
Wednesday, July 13, 2016
Wednesday, 7/13/2016
Warm Up: choice
Strength: Push Press 3x5 @70%
Accessory work: 5-10 mins of jerk positioning,
WOD: For time:
-50 row cal
-50 T2B
-50 row cal
-50 GHD's
-50 row cal
-50 ab mat sit ups
*20 mins cap on WOD
Post weight and time or reps completed
Strength: Push Press 3x5 @70%
Accessory work: 5-10 mins of jerk positioning,
WOD: For time:
-50 row cal
-50 T2B
-50 row cal
-50 GHD's
-50 row cal
-50 ab mat sit ups
*20 mins cap on WOD
Post weight and time or reps completed
Tuesday, July 12, 2016
Tuesday, 7/12/2016
Warm Up: choice
Strength: Deadlift 5x3 80%
Accessory Work:
WOD: 8 rounds:
-200 Row
-200 Run
-20. Double unders
REST 2 mins between rounds. Max effort each round
Post fastest and slowest round
Strength: Deadlift 5x3 80%
Accessory Work:
WOD: 8 rounds:
-200 Row
-200 Run
-20. Double unders
REST 2 mins between rounds. Max effort each round
Post fastest and slowest round
Monday, July 11, 2016
Monday, 7/11/2016
Warm up: run 800 meters, 5 rounds of Cindy.(slow pace) (5 pull ups, 10 push ups, 15 air squats)
Strength: bench press 3x10. Same weight
Accessory work: bar muscle ups or strict pull ups: 5 mins
WOD: 3 rounds for time:
12- Wall balls 30/20
15- Power cleans #185/135
21- Burpees
Post weight and time
Strength: bench press 3x10. Same weight
Accessory work: bar muscle ups or strict pull ups: 5 mins
WOD: 3 rounds for time:
12- Wall balls 30/20
15- Power cleans #185/135
21- Burpees
Post weight and time
Friday, July 8, 2016
Friday, 7/8/2016
Warm up: Bike or Row 5 minutes
Stretch Lunges, bounding, high skips, duck walks
Strength: Back Squat 5x4
WOD: 20 Minutes EMOM (Every minute on the minute)
-Minute 1: 10/12 Calorie row
-Minute 2: 15 Kettle Swings 35/53
-Minute 3: 20 Ab mat sit ups
-Minute 4: 10 Wall Balls 14/20
Repeat
Post squat weight and rounds completed.
Stretch Lunges, bounding, high skips, duck walks
Strength: Back Squat 5x4
WOD: 20 Minutes EMOM (Every minute on the minute)
-Minute 1: 10/12 Calorie row
-Minute 2: 15 Kettle Swings 35/53
-Minute 3: 20 Ab mat sit ups
-Minute 4: 10 Wall Balls 14/20
Repeat
Post squat weight and rounds completed.
Wednesday, July 6, 2016
Wednesday, 7/6/2016
Warm Up: Run Washburn loop then 25 reps of: air squats, push up and pull ups
Strength: Bench Press: 5x3 at a heavy weight
Accessory work: pick a bar movement and work technique with a light weight for 5-10 mins
WOD: 7 rounds:
7 burpee box jumps 24/20 inch
28 double unders
post time and weight
Strength: Bench Press: 5x3 at a heavy weight
Accessory work: pick a bar movement and work technique with a light weight for 5-10 mins
WOD: 7 rounds:
7 burpee box jumps 24/20 inch
28 double unders
post time and weight
Tuesday, July 5, 2016
Tuesday 7/5/2016
Warm up: Choice
Strength: In Wod
WOD: "Mr. Joshua"
5 Rounds for time of:
-400m Run
-30 GHD Sit ups
-15 Deadlifts 250# - 175#
Scale weight as needed.
Post time.
Strength: In Wod
WOD: "Mr. Joshua"
5 Rounds for time of:
-400m Run
-30 GHD Sit ups
-15 Deadlifts 250# - 175#
Scale weight as needed.
Post time.
Thursday, June 30, 2016
Friday, 7/1/2016
Warm Up: row 1K, 30 air squats, 30 ab mat sit up, 20 pull ups
Strength: none
Accessory Work: DOUBLE UNDERS!!!
WOD: get outside and Run or Row for 30 mins. Find a pace that you can maintain for 30.
ENJOY YOUR FAMILY AND FRIENDS ON THIS LONG WEEKEND! Get outside and enjoy the weather!
Strength: none
Accessory Work: DOUBLE UNDERS!!!
WOD: get outside and Run or Row for 30 mins. Find a pace that you can maintain for 30.
ENJOY YOUR FAMILY AND FRIENDS ON THIS LONG WEEKEND! Get outside and enjoy the weather!
Wednesday, June 29, 2016
Wednesday, 6/29/2016
Warm up: choice
-5 Hand Release push ups
-7 Ab mat sit ups
Rest 5 minutes
AMRAP 10 minutes
-20 Double Unders
-5 Burpees
Post rounds completed for each.
Strength: none
Accessory Work: 3 sets max effort of T2B
WOD: AMRAP 10 minutes
-3 Strict Chin ups-5 Hand Release push ups
-7 Ab mat sit ups
Rest 5 minutes
AMRAP 10 minutes
-20 Double Unders
-5 Burpees
Post rounds completed for each.
Monday, June 27, 2016
Tuesday, 6/28/2016
Warm Up: 2 rounds of: 15 shoulder to overhead light bar, 10 pull ups, 25 yard walking lunges..
Strength: None
Accessory Work: spend 5-10 mins working on dropping into a squat clean position with light weight.
WOD: For time:
30- Squat Cleans #155/105
30- Front Squats #155/105
Run 800 meters
No rack allowed. Must be from the ground for the entire workout.
Post weight and time
Strength: None
Accessory Work: spend 5-10 mins working on dropping into a squat clean position with light weight.
WOD: For time:
30- Squat Cleans #155/105
30- Front Squats #155/105
Run 800 meters
No rack allowed. Must be from the ground for the entire workout.
Post weight and time
Sunday, June 26, 2016
Monday, 6/27/2016
Warm Up: Choice
Strength: Strict Press 4x3
Accessory Work: accumulate 2 mins: "L" sit. rest 3:00 mins. Accumulate 1 min of an "L" sit... use rings.
WOD: For Time:
Row 2K
then complete:
75 Push Ups
75 GHD's
*Every time you break the plank during push ups, stop and complete 7 KBS (#35/55).. then start again where you stopped at until you reach 75 push ups. Then complete 75 GHD's.
This is all on a running clock.
Post weight and time.
Strength: Strict Press 4x3
Accessory Work: accumulate 2 mins: "L" sit. rest 3:00 mins. Accumulate 1 min of an "L" sit... use rings.
WOD: For Time:
Row 2K
then complete:
75 Push Ups
75 GHD's
*Every time you break the plank during push ups, stop and complete 7 KBS (#35/55).. then start again where you stopped at until you reach 75 push ups. Then complete 75 GHD's.
This is all on a running clock.
Post weight and time.
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