Thursday, January 31, 2013

Friday, 2/1/2013

Warm up:  Choice

Strength:  Rest

WOD:  For time
             18-15-12-9-6-3
             -Unbroken Wall Balls 25#/15# (If set is broken do 5 burpees and restart at 0!
             -Knees to elbows
             -Box Jumps 30"/24"
             -Unbroken Kettle Swings 55#/35# (if set is broken do 5 burpees and restart at 0!)
             -Push ups

Post time!

Wednesday, January 30, 2013

Tuesday, January 29, 2013

Wednesday, 1/30/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  3 Rounds for Time:
             -Run 800m
             -50 Push Ups
             -50 GHD Sit ups
             -50 Double Unders

Post time.

Monday, January 28, 2013

Tuesday, 1/29/2013

Warm up:  Choice

Strength:  Bench 5 sets 3 reps

WOD:  "GWEN"
              Clean and Jerk
              15-12-9
              Touch and go at floor only.  Even a re-grip off the floor is a foul.  No dumping.  Use same load for each set.  Rest as needed between sets.
              For every foul, complete 10 burpees after completion of workout.

              The main goal here is a good load.  Try to AVOID scaling too much!  This is supposed to be tough.

Post Bench weight, and weight for wod with # of fouls.


Sunday, January 27, 2013

Monday, 1/28/2013

Warm up:  Choice

Strength:  Squat 5 sets 3 reps

WOD:  5 Rounds for time:
             -25 Unbroken Wall Balls 20#/10# (If you break do 15 burpees before continuing)
             -25 GHD Sit ups
             -50 Double Unders

Post Squat weight, time and # of burpees.

Thursday, January 24, 2013

Friday, 1/25/2013

Warm up:  Choice

Strength:  Rest

WOD:  "HELEN"
              3 rounds for time
              Run 400m
              21 Kettle Swings 55#/35#
              12 Pull ups

Post time.

Wednesday, January 23, 2013

Tuesday, January 22, 2013

Wednesday, 1/23/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  For time:
             21-15-9
             -Row for Calories
             -Wall Balls 30#/20#
             Rest 5 minutes
             21-15-9
             -GHD Sit ups
             -True Push ups
             -Supine Ring Pull Ups

Post time for each!

Monday, January 21, 2013

Tuesday, 1/22/2013

Warm up:  Choice

Strength:  Squat 4 sets 7 reps

WOD:  7 Rounds for time:
             -7 power cleans 135#/75#
             -7 No Push up Burpees hurdle the bar. (Chest will not touch the ground.  Feet out then back and up. Jump over the bar each rep.)

Post squat weight and time.

Sunday, January 20, 2013

Monday, 1/21/2013

Warm up:  150 calories on Row or Aerodyne

Strength:  Bench 4 sets 7 reps

WOD:  For time Complete:
             Buy in 150 double unders
             3 rounds
             -15 chin ups
             -15 ball slams 40#/30#
             -25 GHD Sit ups

Post bench weight and time.

Thursday, January 17, 2013

WINTER OREGON CROSSFIT GAMES

PLEASE WISH LUCK TO OUR GUYS COMPETING THIS WEEKEND IN THE OREGON CROSSFIT GAMES.

RUBEN AND BRIAN WILL BE GIVING IT THEIR BEST, SO DO YOUR BEST TO THROW SOME SUPPORT THEIR WAY.

GOOD LUCK GUYS!!!!!!!

Friday, 1/18/2013

Warm up:  Choice

Strength:  None

WOD:  "CONQUISTADOR"
               For time:
               -100 Wall Balls 15#/8#
               -100 Kettle Swings 55#/35#
               -100 Ab Mat Sit ups
               -100 Burpees

Post time!

Wednesday, January 16, 2013

Tuesday, January 15, 2013

Wednesday, 1/16/2013

Warm up:  Choice

Strength:  In WOD.

WOD:
             Body Weight Squats 50 Reps
             Every Time the Bar is racked do:
                -10 Kettle Swings 55#/35#
                -20 GHD Sit Ups
                -50 Double Unders

Post Squat Weight, Time, and # of rounds needed.

Monday, January 14, 2013

Tuesday, 1/15/2013

Warm up:  Row or Ride for 100 calories

Strength:  None

WOD:  TABATA Intervals, 8 rounds each of:
              -Burpees
              -Ab Mat Sit Ups
              -Push Ups
              -Air Squats
              -Box Jumps 24"/18"

Post total reps.

Sunday, January 13, 2013

Monday, 1/14/2013

Warm up:  Row or Ride

Strength:  IN WOD

WOD:  AMRAP 25 minutes:
             -5 Bench 75% Body Weight
             -5 Dead Lift 75% Body Weight
             -5 Power Clean 75% Body Weight
             FOCUS ON GOOD FORM!!!!
             SPEED IS NOT THE GOAL!! SHOOT FOR PERFECT FORM!!

Post loads and rounds completed.

Thursday, January 10, 2013

Friday, 1/11/2013

Warm up:  Choice

Strength:  Rest

WOD:  AMRAP 7 Minutes
             -5 Supine Ring Pull ups
             -5 Knees to Elbows
             -5 Ball Slams 40#/30#
             Rest 5 minutes
             AMRAP 10 Minutes
             -10 Kettle Swings 55#/35#
             -20 Push ups
             -10 Ab Mat sit ups

Post Rounds completed for each part.

Wednesday, January 9, 2013

Tuesday, January 8, 2013

Wednesday, 1/9/2013

Warm up: Run, row, or ride

Strength: Power Cleans 3 sets 5 reps (5 reps are touch & go, no drops)

WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps

Post power clean weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!

Monday, January 7, 2013

Tuesday, 1/8/2012

Warm up: Plyometric cycle, seven minutes of the following:
-5 split squat jumps each leg
-5 push ups
-5 ab mat sit ups
-5 box jumps 24"/12"
Perform rounds in a deliberate pace. This is not an amrap it is for warm up.

Strength: Part of Wod 

WOD: "Lynn" Five rounds for reps not for time
-Body weight Bench max reps
-Pull ups max reps
Rest 3-4 minutes between each exercise

Post reps.

Sunday, January 6, 2013

Monday, 1/7/2013

Warm up:  Run, Ride, or Row

Strength:  Squat 3 sets 10 reps

WOD:  For Time:
            10-9-8-7-6-5-4-3-2-1
             -Box Jump 30"/24"
            1-2-3-4-5-6-7-8-9-10
             -Kettle Swings 70#/55#

Example:  First set is 10 box jumps and 1 kettle swing, then 9 box jumps and 2 kettle swings until you get to 1 box jump and 10 kettle swings.

Post squat weight, and time.

Thursday, January 3, 2013

Friday, 1/4/2013

Warm up:  Choice

Strength:  Rest

WOD:  For Time
             -Row 2,000meters or Ride Aerodyne 2.75 miles
             -50 GHD Sit ups
             -40 Wall Balls 25#/15#
             -30 Box Jumps 30"/24"
             -20 Burpee Pull Ups
             -10 Clean and Jerks 135#/95#

Post time!

Wednesday, January 2, 2013

Tuesday, January 1, 2013

Wednesday, 1/2/2013

Warm up:  Choice

Strength: Bench 3 sets 20 reps

WOD:  Complete for Reps
             -4 Rounds Tabata Pull Ups (20 seconds on 10 seconds off)
             -4 Rounds Tabata Bar Dips
             Rest 2 minutes
             -4 Rounds Tabata Chin ups
             -4 Rounds Tabata Clapping Push Ups
             Rest 2 minutes
             -4 Rounds Tabata Ball Slams 40#/30#
             -4 Rounds Tabata Kettle Swings 55#/35#

Post Bench Weight and Reps