Thursday, June 30, 2011

Friday, 7/1/2011

Warm up: Run 1 mile

Strength: Good mornings 3 sets 7 reps

WOD: AMRAP 5 minutes
-5 Squat clean & jerks 135#/95#
-10 ring dips
Rest 3 minutes
AMRAP 5 minutes
-10 dead lifts 135#/95#
-10 Double unders

Post rounds for each.

Thursday, 6/30/2011

Warm up: Dynamic

Strength: Bench 3 sets 20 reps

WOD: nancy

Monday, June 27, 2011

This Weeks Schedule

Monday: On
Tuesday: On
Wednesday: Off
Thursday: On
Friday: On
Saturday: On (Possible group wod)
Sunday: Off

Tuesday, 6/28/2011

Warm Up: Dynamic

Strength: Power Clean 3 sets 10 reps

WOD: 4 Rounds for time of:
-20 Ball Slams
-30 GHD Sit Ups
-40 Double Unders
-Run 800m

Post Power Clean stats and time. Remember! If you are not doing the strength portion of these workouts, you are only doing half the work. Your time will be effected by the strength portion, so doing this workout RX requires the strength portion. Get it done!!!

Monday, 6/27/2011

Warm up: run 1.5 miles

Strength: sumo deadlift 5 sets 5 reps
These are not high pulls. If you do not know how sub normal dead lifts.

WOD: For time
-run 800m
Then 7 rounds of
-10 wall balls 20#/15#
-10 pull ups
-run 800m

Saturday, June 25, 2011

Saturday, 6/25/2011

WOD will be on the white board

Friday, June 24, 2011

Friday, 6/24/2011

Warm up:run run

Strength: bench 5 sets 5 reps

WOD: Helen
3 rounds for time
-run 400m
-21 kettle swings 55#/35#
-12 pull ups

Post time

Thursday, June 23, 2011

Thursday, 6/23/2011

Warm up:run Dynamic

Strength: Front squat 4 sets 10 reps

WOD: 4 rounds for time
-9 lateral burpees
-15 box jumps 24"/18"
-row 500m

Post time

Tuesday, June 21, 2011

Wednesday, 6/22/2011

Rest day

Monday, June 20, 2011

Tuesday, 6/21/2011

Warm up: choice

Strength: Bench 4 sets 10 reps

WOD: AMRAP 8 Minutes
-7 squats 225#/155#
-7 chest to bar pull ups

This is supposed to be heavy so don't scale more than absolutely necessary.

Post rounds completed and weight used.

Sunday, June 19, 2011

Monday, 6/20/2011

Warm up: run 1 mile

Strength: Sumo dead lift 3 sets 10 reps

WOD: 5 rounds for time
-5 clean and jerk 155#/105#
-15 kettle swings 55#/35#
-25 true push ups
If you scale this, keep it heavy. It is not supposed to be easy.

Post time and weight.

Friday, June 17, 2011

Friday, 6/17/2011

Warm up: run or row

Strength: Press. 3 sets 10 reps

WOD: 3 rounds for time
-50 double unders
-20 ghd sit ups
-15 pull ups
-20 true push ups
-50 box jumps 18/12

Post time

Thursday, June 16, 2011

Wednesday, June 15, 2011

Wednesday, 6/15/2011

Warm up: Run 1 mil

Strength: Dead lift 4 sets 5 reps

WOD: 21-15-9
-wall balls
-ball slams
-kettle swings 70/55
-run 200m

Post time

Monday, June 13, 2011

Tuesday, 6/14/2011

Warm up: Dynamic

Strength: Bench 7 sets 3 reps

WOD: 4 rounds
3 minutes per round
-25 burpees
Then-amrap Power Clean 135#/95#
Rest 1 minute between rounds

Post total # of power cleans


This Weeks Schedule

Monday: Work Day
Tuesday: Work Day
Wednesday: Work Day
Thursday: Rest Day
Friday: Work Day
Saturday: Work Day
Sunday: Rest Day

Monday, 6/13/2011

WOD Is on the Board at the gym!

Fell asleep last night without posting... Sorry!

Friday, June 10, 2011

Saturday, 6/11/2011

Warm up: Dynamic

Strength: Rest

WOD: Partner Wod will be posted on the white board at the gym. Workout will start around 7:30

Friday, 6/10/11

Warm up: Run 2 miles

Strength: Bench 3 sets 12 reps

WOD: For time
3 rounds: backpedal 20m plant and sprint back
-25 kettle swings 55/35
-25 ball slams
-25 ghd sit ups
-25 squat jumps with 3 second hold
-25 over back ball slams
3 rounds: backpedal20m plant and sprint back.

Wednesday, June 8, 2011

Thursday, 6/9/2011

Warm up: Dynamic

Strength: Power Clean 4 sets 7 reps

WOD: AMRAP 10 minutes
-10 Split Squat Jumps (Keep hands UP)
-10 GHD Sit Ups
-10 Plyo Push ups (Chest to ball, explode up to 1 hand on the ball and 1 hand to side)

Post power clean weight and # of rounds completed.

Wednesday, 6/8/2011


Tuesday, June 7, 2011

Tuesday, 6/7/2011

Warm up: run 1 mile

Strength: Front squat 4 sets 7 reps

WOD: 21-15-9
-lateral box push offs
-butt kicks
-55#/35# kettle swings
-sprint 100 meters

Post weight and time.

Monday, June 6, 2011

OIT National Champs In Alabama

These girls got after it at CrossFit APE, and now they are National Champs! Coincidence??? I think not!

This Weeks Schedule

Monday: Work Day
Tuesday: Work Day
Wednesday: Rest Day
Thursday: Work Day
Friday: Work Day
Saturday: Partner Wod
Sunday: Rest Day

Sunday, June 5, 2011

Monday, 6/6/2011

Warm up: Dynamic go off the sheet at the gym

Strength: Bench 5 sets 5 reps

WOD: 5 rounds for time
-10 power cleans 135#/95#
-20 push ups

Post time and weight for bench.

Allison's 41# king salmon, Ketchikan, AK

Allison's King Video      <-click on this link!

That's a lot of Paleo!

Friday, June 3, 2011

SATURDAY, 6/4/2011


Ruben and Jake will be going over the proper Dynamic warm up, and then take everyone through a plyometric workout. We will be going over multiple plyo movements that will start showing up in future programming.
This will be an important class to attend as you will start seeing these exercises a lot in the near future.
We will start the class at 7:30 a.m.
This will be the workout for Saturday. Look forward to seeing everyone there!

Thursday, June 2, 2011

Friday, 6/3/2011

Warm up: Run 1 to 2 miles

Strength: rest

WOD: 10-9-8-7-6-5-4-3-2-1
-Bench press
-Pull ups
-20 Double unders
Do 10 reps of bench and pull ups then 20 double unders then 9 bench and pull ups 20 double unders and so on.

Post time and weight used for bench.

Wednesday, June 1, 2011

Thursday, 6/2/2011