Sunday, March 31, 2013

Monday, 4/01/2013

Warm up:  Dynamic - then 5 minutes double under work

Strength:  Rest

WOD:  For time:
             -Wall Balls 20#/10#
             -Box Jumps 24"/18"
             -Double Unders

Post time and compare to 06/05/2012

Thursday, March 28, 2013

Friday, 3/29/2013


People will be at the gym Friday night again, so if you can make it, be there!  
Remember, this is a judged workout!  Find someone to judge you and count your reps!  Standards for the WOD are printed out at the gym.  If you have any questions, ask before you go!

Workout 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Wednesday, March 27, 2013

Tuesday, March 26, 2013

Wednesday, 3/27/2013

Warm up:  Choice

Strength:  Press 5 sets 5 reps

WOD:  For time:
             Ladder up 1-2-3-4-5-6-7-8-9-10
             -Pull ups
             -Sumo Dead lift high pull 95#/55#
             Ladder down 10-9-8-7-6-5-4-3-2-1
             -Squat Cleans 95#/55#
             -Push ups

Post press weight and time.

Monday, March 25, 2013

Tuesday, 3/26/2013

Warm up:  Dynamic with Roll out

Strength:  In WOD

WOD:  TABATA Intervals
              -8 Rounds Deadlift 135#/75# (Shoulders must lock out behind the bar at top.  Same movement standards as open wod 13.2)
              Rest 3 Minutes
              -8 Rounds Airdyne for calories

Post reps for Deadlifts and calories for Airdyne

Sunday, March 24, 2013

Monday, 3/25/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  3 Rounds for time:
             -Run 800m
             -20 Ball Slams
             -20 Hand Release Push Ups
             -20 Kettle Swings 55#/35#
             -20 Knees to Elbows

Post Time

Thursday, March 21, 2013

Friday, 3/22/2013

Warm up:  Roll out then Choice.  Shoot for 10 minutes.  Get good and warm throughout!

Strength:  None

WOD:  13.3  As many reps as possible
              AMRAP 12 minutes
              -150 Wall Balls 20# to 10' for men, 14# to 9' for women
              -90 Double Unders
              -30 Muscle Ups

If you cannot do muscle ups, stop after double unders and post your time!  Otherwise post total reps completed.
Remember, this is a JUDGED workout.  Have someone judge your form and count your reps for you!  Read through the rules at the gym to make sure you understand the requirements.

Anne will be running the show Friday night at 7:00pm.  If you can make it then please try!
If you miss or cant make it Friday night, I (Jake) will be in Saturday morning and you can get it done with me then!

Remember, while we all like to compete against others, ultimately this is you against you!  Set a goal and achieve it!


Wednesday, March 20, 2013

Thursday, 3/21/2013

13.3 has been released!  Check it out and get ready!

Tuesday, March 19, 2013

Wednesday, 3/20/2013

Warm up:  Choice

Strength:  Rest

WOD:  For Time:
             -50 Calories on Airdyne
             -50 Burpees
             -Run 800m
             -25 Burpees
             -Row 25 Calories

Post time.

Monday, March 18, 2013

Tuesday, 3/19/2013

Warm up:  10 minutes double under work

Strength:  Squat Build to a 3 rep MAX!  Take your time and build to as heavy a 3 rep as possible.  DO NOT RUSH THIS!

WOD:  3 Rounds for time:
             -Run 400m
             -20 Kettle Swings 55#/35#
             -20 Wall Balls 15#/8#
             -20 Double Unders

Post Squat Weights and Time.

Sunday, March 17, 2013

Monday, 3/18/2013

Warm up:  Run or row, roll out if needed.

Strength:  Bench 3 sets 10 reps

WOD:  Complete in as few rounds as possible.  Not for time!
             -50 Strict Pull Ups
             -100 Push Ups (Focus on full range of motion!  Chest touches floor hips do not!  Full lockout of elbows at top!)
             -150 GHD Sit ups
             When an exercise is broken, move on to the next.

Post rounds needed to complete!

Thursday, March 14, 2013

Friday, 3/15/2013


Warm up:  Choice

Strength: None

WOD:  AMRAP 10 minutes
             -5 Shoulder to Overhead 115#/75#
             -10 Dead lifts 115#/75#
             -15 Box Jumps 24"/20"

This is a judged workout, so have someone count and watch your form.
Bar must lock out overhead on the push press.
Shoulders must finish behind the bar on the deadlift with full hip extension.
Hips must lock out on top of the box before coming down.

Post rounds completed!


-P.s There will be a mini keg of beer from the Creamery.. (For adults of course) Hang out and watch and enjoy a beer or two!! BEER AND PALEO!!!!

Wednesday, March 13, 2013

Thursday, 3/14/2013


Tuesday, March 12, 2013

Wednesday, 3/13/2013

Warm up:  Run or Row

Strength:  Rest

WOD:  Testing for max reps!
             Perform 2 rounds for max reps on each exercise.
             Rest 3 minutes between each.
             -Wall Balls 20#/8or10#
               If you miss, pause, or form breaks, set is done!
             -Double Unders
               When you miss or break set is done!
             -Kettle Swings 70#/55#
               When form breaks set is done!
             -Knees to Elbows
               If your feet touch the ground, or when you cant get your knees up all the way, set is done!
             Set is finished when FORM breaks down, reps are broken or paused!  Be strict with yourself here!  Focus on perfect form for as long as you can!

Post reps for each exercise for both rounds.

Monday, March 11, 2013

Tuesday, 3/12/2013

Warm up:  Run or Row

Strength:  Bench 3 sets 10 reps

WOD:  AMRAP 10 minutes
             -7 Push Press 95#/65#
             -7 Pull Ups
             -7 Push Ups
             -7 Sumo Deadlift High Pulls 95#/65#

Post Bench Weight and Rounds Completed.

Keep up the hard work you put in everyday- Crossfit APE

Sunday, March 10, 2013

Monday, 3/11/2013

Warm up:  Choice

Strength:  In wod

WOD:  Same as Friday!  If you completed the Friday wod then either Run or Row 2 miles.

             For time:
             Front Squat 185#/135#
             Double Unders

Post time.

Saturday, March 9, 2013

I want to thank everyone that came down to the gym Friday Night!! Loved the support for our members!! I believe that it is always a great atmosphere to have crossfitters come together and JUST HAVE FUN! I do want to encourage you to come down next Friday @7pm to come compete against others and or simply to challenge yourself...or to cheer on fellow crossfitters!! Remember its about relaxing and having fun!! Nothing wrong if you would like to bring a few beers down to drink if you just decide you wanna watch/ cheer!! Hopefully we will see everyone on Friday Night!!

Thursday, March 7, 2013

Friday, 3/8/2013

Warm up:  Choice

Strength:  In WOD

WOD:  For Time:
            Front Squat 185#/135#
            Double Unders
            First set is 10 front squats followed by 20 double unders, then 9 squats and 30 double unders, until the last set of 1 front squat and 100 double unders.

Post time and weight if scaled.

Wednesday, March 6, 2013



We are trying something new!! We are gonna have a group/ classroom setting on Friday at 7PM (3/9) to perform the Open WODs. This will help push each other and have fun. Spectators are encouraged to come watch and cheer? Open WODs will be announced every Wednesday for the next 6 weeks. First WOD has been announced already.

If you are interested in competing in these WOD's please sign up at the gym on the white board. The purpose of this is this to bring everyone together and have FUN!!! Come down and support!! We wanna keep it ONE BIG FAMILY!! 

Tuesday, March 5, 2013

Wednesday, 3/6/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  For time:
             Buy In 50 Calorie Airdyne ride
             -Pull Ups
             -Ball Slams 40#/25#
             -Push Ups
             -Kettle Swings 70#/55#
             -Ab Mat Sit ups
             Cash Out 100 Double Unders

Post total time.

Monday, March 4, 2013

Tuesday, 3/5/2013

Warm up:  Choice

Strength:  Front Squat 4 sets 7 reps

WOD:  For time:
             -Thrusters 95#/65#
             -Row for calories
             -Box Jumps 24"/18"

Post front squat weight and time.

Sunday, March 3, 2013

Monday, 3/04/2013

Warm up:  Choice

Strength:  In wod

WOD:  5 Rounds NOT FOR TIME!
             -5 Body Weight Bench
              Rest 20 seconds
             -5 Strict Pull Ups
              Rest 20 seconds
             -10 Bar Dips
              Rest 30 seconds
             -10 Supine Ring Pull Ups
     Rest 3 Minutes between rounds.

Post Bench Weight.