Wednesday, February 29, 2012

Tuesday, February 28, 2012

Wednesday, 2/29/2012

Warm up: Choice

Strength: Rest

WOD: THIS ONE IS FOR YOU PETE!!! See I do take requests, so everyone don't be shy about asking for specific exercises. Also Everyone feel free to hate Pete and not me for this.

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 55#/35#
20 Double-unders

Post time and thoughts of Pete

Monday, February 27, 2012

Tuesday, 2/28/2012

Warm up: Row or Ride Aerodyne bike

Strength: Power clean 5 sets 3 reps (5 work sets at same weight, warm up sets don't count)

WOD: with a partner
-200 wall balls 20#/15# in sets of 10 one person works while other rests (each person will do 10 sets 10 reps
-200 ab mat sit ups in sets of 10 same as above
-100 true push ups in sets of 10 each person will do 5 sets 10 reps
-100 box jumps 24"/20" in sets of 10 same as push ups

Post power clean weight and time

Sunday, February 26, 2012

Monday, 2/27/2012

Warm Up: Choice

Strength: Rest

WOD: Yep we are doing it again... Since not many actually did it on Friday. This is a good chance to see where you stack up with some of the Elite CrossFitters out there.
From the CrossFit Open....

AMRAP 7 Minutes
Must finish the top of the burpees with a 6" Jump. Both hands must touch a target six inches above your reach.

If you already did this on friday, well do it again with the jump.


Thursday, February 23, 2012

Friday, 2/24/2012

Warm up: Choice

Strength: Rest

WOD: From the CrossFit Open....

AMRAP 7 Minutes

This is all out! Post your score and compare to some of the competitors competing in the open.

Monday, February 20, 2012

Tuesday, 2/21/2012

Warm up: Choice

Strength: Bench 4 sets 10 reps

WOD:For time: 30,25,20,15,10,5
Back Extensions
Chin Ups
Double Unders

Post bench weight and time

Sunday, February 19, 2012

Monday, 2/20/2012

Warm Up: Choice

Strength: Press 3 sets 10 reps

WOD: as many rounds in 12 minutes:
10 wall balls - 20/14# to 11 ft
10 hang power clean - 95#/65#
10 push ups hand release

Post press weight and time.

Thursday, February 16, 2012

Friday, 2/17/2012


Warm up: Choice

Strength: Rest


Five rounds for time of:
225#/150# pound Deadlift, 12 reps NO DROPS!!!!
20 Pull-ups
135#/95# pound Clean and jerk, 12 reps NO DROPS!!!
20 Knees to elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

Wednesday, February 15, 2012

Monday, February 13, 2012

Tuesday, 2/14/2012

Happy Valentines Day!
This workout comes to you with extra love!

Warm Up: Choice

Strength: Bench 5 sets 5 reps

WOD: AMRAP 20 minutes
-Row 750m or Aerodyne 1 mile
-50 double unders
-21 kettle swings 55#/35#

Post bench weight and rounds completed with either row or aerodyne

Sunday, February 12, 2012

Monday, 2/13/2012

Warm up: Choice but make it extended. Around 15 minutes

WOD: Find your 1 rep Max for Squat. Work your way up. This should take some time.

Post weight.

Thursday, February 9, 2012

Friday, 2/10/2012

Warm up: run 1 mile

Strength: Bench 3 sets 20 reps

WOD: For time:
-30 double unders
-15 pull ups
-30 double unders
-15 kettle swings 70#/55#
-30 double unders
-15 clapping push ups
-30 double unders
-15 ball slams
-30 double unders
-15 ab mat sit ups
-cash out of 150 double unders

Post bench weight and time

Wednesday, February 8, 2012

Tuesday, February 7, 2012

Wednesday, 2/08/2012

Warm up: row or aerodyne

Strength: find your squat 3 rep Max

WOD: on the minute for 12 minutes
-2 dead lift @ 70% of 1 rep max
-7 burpees

Post squat weight and dead lift weight and rounds completed

Monday, February 6, 2012

Tuesday, 2/07/2012

Warm up: Choice

Strength: Bench 3 sets 15 reps

WOD: For time 21-15-9
-Clean & Jerk 135#/95# NO DROPS

Post bench weight and time for WOD

Sunday, February 5, 2012

Monday, 2/06/2012

Warm up: Dynamic

Strength: Rest

WOD: Run or Row 5K or Ride a 10K

Post Time

Thursday, February 2, 2012

Friday, 2/3/2012

Warm up: Choice

Strength: rest

For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 35#/25#
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45#/25#
50 Back extensions
50 Wall ball shots, 20#/10#
50 Burpees
50 Double unders

POST Time to board
                              Coming soon to CrossFit APE

Wednesday, February 1, 2012