Friday, 3/01/2013

Warm up:  Choice

Strength:  None

WOD:  Hero WOD "ZEUS"
             3 Rounds for time:
             -30 Wall Balls 20#/8#
             -30 Sumo Deadlift high pulls 75#/45#
             -30 Box Jumps 20"/12"
             -30 Push Press 75#/45#
             -30 Calories Row
             -30 Push ups
             -10 Reps Body Weight Back Squat

Post TIme and Squat Weight.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Thursday, 2/28/2013

Rest Day!

Wednesday, 2/27/2013

Warm up:  Dynamic

Strength:  None

WOD:  On the Minute for 20 minutes
             Odd minutes (1,3,5,7,9 etc)
             -5 Power Cleans 135#/95#
             Even minutes (2,4,6,8 etc)
             -50 Double Unders

If you fail to get all the reps in the minute, just start the next round and mark down a penalty.

At the end of 20 minutes perform 5 burpees for each penalty.

Post # of penalties and burpees.

NEW T-SHIRTS FOR THE GYM HAVE BEEN ORDERED!!

HEY GUYS, YOU CAN NOW PRE ORDER YOUR NEW SHIRT TODAY.THERE IS A LIMITED QUANTITY ON SIZES SO DONT WASTE ANY TIME. JUST EMAIL THE THE GYM (CROSSFITAPE@GMAIL.COM) NAME, SIZE AND HOW MANY SHIRTS. PRICES OF SHIRTS WILL BE $25.00 EACH. CONTACT RUBEN FOR MORE INFO OR TO PAY. A PICTURE OF WHAT THE SHIRT LOOKS LIKE IS HANGING UP AT THE GYM.

Tuesday, 2/26/2013

Warm up:  Dynamic

Strength:  Bench 3-3-3-3-3 increase weight each set

WOD:  Row calories for time.
             # of calories to be rowed is total calories from airdyne yesterday.
           
             If you missed Monday's wod, ride airdyne for 400 calories.

Post bench weight and time.

Monday, 2/25/2013

Warm up:  Choice

Strength:  Squat 3-3-3-3-3 (This means increase weight each set)

WOD:  20 Minutes for Max Calories on Airdyne.

Post squat weights and calories for Airdyne.  You will need your calorie total for Tuesday's wod.

Friday, 2/22/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  HERO WOD "HAMILTON"
             3 Rounds for time of:
              -Row 1000m
              -50 Push ups
              -Run 1000m
              -50 Pull ups

1000m run is to stop sign at Crosby and back.

Post time.

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

Thursday, 2/21/2013

Rest Day!

Wednesday, 2/20/2013

Warm up:  Dynamic

Strength:  Bar Dips 4 sets 10 reps

WOD:  For Time:
             21-15-9
             -Row For Calories
             -Sumo Dead Lift High Pull 95#/65#
             -Kettle Swings 70#/55#
             -Burpees

Post time.

Tuesday, 2/19/2013

Warm up:  Ride or Row

Strength:  Squat 3 sets 5 reps

WOD:  2 Cycles for total Calories and Rounds
             -5 minutes max calories on Airdyne
             -Rest 1 minute
             -AMRAP 5 minutes
               -5 Ball Slams 40#/25#
               -7 Knees To Elbows
               -10 Air Squats
             Rest 1 minute

Post calories and rounds for EACH cycle.

Monday, 2/18/2013

Warm up:  Choice

Strength:  Bench 3 sets 10 reps

WOD:  5 Rounds
             -Run 400m
             Rest is 2:1 active!  Meaning if it takes 1:30 to run you have an active rest of 3:00.

Post Bench weight and times for each 400m.

Friday, 2/15/2013

Warm up:  Choice

Strength:  Weighted Pull ups 2,2,2 rest 2 minutes between sets

WOD:  AMRAP 15 minutes
             -100 Power Clean 95#/65#
             -75 Pull Ups
             -50 Front Squats 95#/65#
             -25 Toes to Bar

Post weight for pull ups and rounds or reps completed.

Thursday, 2/14/2013

Rest day!
Happy Valentines Day!

Wednesday, 2/13/2013

Warm up:  Dynamic

Strength:  Bench Press 10 sets 3 reps rest 2 minutes between each set.  All 10 sets at same weight!

WOD:  For Max Reps:
             -5 minutes BURPEES
             -4 minutes DOUBLE UNDERS
             -3 minutes AIRDYNE for Calories
             -2 minutes PUSH PRESS 75#/45#
             -1 minute  HAND RELEASE PUSH UPS
             There is no rest between movements.  Set the clock for 15 minutes total time.

Post reps for each!

Tuesday, 2/12/2013

Warm up:  Run or Row

Strength:  None

WOD:  4 Rounds Keep track of time but try to do everything unbroken.  Keep track of # of breaks.
             -50 Air Squats
             -40 GHD Sit ups
             -30 Kettle Swings 55#/35#
             -20 Ball Slams 40#/25#
             -10 Burpees
This workout is scored by the # of breaks.

Time is not the man objective.  Try to keep moving at a continuous pace and try to do as many as the movements as possible unbroken.

Post total time and # of breaks.

Monday, 2/11/2013

Warm up:  Choice

Strength:  None

WOD:  5 Rounds Each for time:
            -5 Pull ups
            -10 Push Ups
            -5 Chin ups
            -10 Push Ups
            -15 Ab Mat Sit ups
            -50 Double Unders
            Rest 3 Minutes Between Rounds.

Post time for each round.

Friday, 2/8/2013

Warm up:  Choice

Strength:  Dead Lift 5 Sets 5 reps

WOD:  3 rounds for time:
             -Row 500m or Ride Aerodyne 1200m
             -12 Body Weight Dead Lift
             -21 Box Jumps 18"/12"

Post Dead Lift Weights and Time.

Thursday 2/7/2013

Rest Day

NEW EMAIL FOR THE GYM!!

Hey guys, We have made an E-mail address strictly for the use of the gym. We are asking if you can take a minute and email us your Name(and additional dependents on your membership), address and a phone number for our records at the gym. Feel free to also send an email to us if you have any questions that you may have. Thanks guys!!!! CrossfitAPE@gmail.com

Wednesday, 2/6/2013

Warm up:  Choice

Strength:  In WOD

WOD:  Part 1:
             AMRAP 5 minutes
             -10 Dead lifts 225#/135#
             -10 Ab Mat Sit Ups
             -7 Pull Ups
             Rest 5 minutes
             Part 2:
             21-15-9
             -Body Weight Bench Press
             -GHD Sit Ups
             -Chin Ups

Post Weights Used, # of rounds in Part 1 and time for Part 2.

Tuesday, 2/05/2013

Warm up:  Run, Ride, or Row 10 minutes

Strength:  None

WOD: "The Chief"
              5 Total Cycles
              Max rounds in 3 minutes of:
              -3 Power Cleans 135#/95#
              -6 Push Ups
              -9 Air Squats
             Rest 1 minute between cycles

Post rounds completed for each cycle.

Monday, 2/04/2013

Happy Birthday Julie!!!!  Check the wod and see if you can guess how old Julie is!

Warm up:  Choice

Strength:  None

WOD:  For time:
             -42 Calories on Row or Aerodyne
             -42 Wall Balls 20#/10#
             -42 Ball Slams 40#/30#
             -42 Double Unders
             -42 Burpees

Post time and Happy Birthday to Julie!