Sunday, May 31, 2015

Monday, 6/01/2015

Warm up: Choice

Strength:  In WOD

WOD:  For time:
             -Squat Cleans 185# / 105#
             Run 200m

Run 200m after each round of squat cleans.

Post time.

Thursday, May 28, 2015

Friday, 5/29/2015

I originally had a workout planned for today, but Parker and Jantz were nice enough to come up with a birthday wod for me.  So here it is and we can all thank Parker and Jantz.  And yes as hard as it is to believe, I am only 36!

Warm up:  Choice

Strength:  In WOD

So here's a birthday WOD to the birthday boy (Jacob Juhl born "5/28/1979" = "36" years old) - which we will do this Friday:
Cash in: "5" chin ups and "28" burpees
WOD: 36 power cleans 135#/95#
36 kettle swings 55#/35#
36 front squats 135#/95 (from the ground)
36 wall balls #20/#14
Cash out: "1979"m row
Happy Birthday Jake!!!!!!!!!!

Post time.

Wednesday, May 27, 2015

Tuesday, May 26, 2015

Wednesday, 5/27/2015

Warm up: Dynamic

Strength:  In WOD

              Dead lift 225# / 135#
              Row 250m after every round

Post weight and time.

Monday, May 25, 2015

Tuesday, 5/26/2015

Warm up: Choice

Strength:  None

WOD:  If you did not do "Murph" on Monday, then get it done today.

             If you did do "Murph" then do the following:
             5 Rounds for time:
             -20 Burpess
             -50 Double Unders

Post time.

Sunday, May 24, 2015

Monday, 5/25/2015

There will be groups of people going in at different times to do this wod.  Times as of now for two groups are 7:00am and 1:00pm.  Please post on the Facebook page and let everyone know when you will be going in.


Warm up:  Choice

Strength:  None

              For time:
              Run 1 Mile
              100 Pull ups
              200 Push ups
              300 Air Squats
              Run 1 Mile

Partition the pull ups, push ups, and squats as needed.  Start and finish with a mile run.  If you've got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th,  2005.  This workout was one of Mike's favorites and he'd named it "BODY ARMOR".  From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For a more in depth look into his story watch the movie "LONE SURVIVOR"

Thursday, May 21, 2015

Friday, 5/22/2015

Warm up:  Choice

Strength:  In WOD

WOD:  40 minutes move as much weight as possible.
           1 round =  -1 rep Bench Press
                           -1 rep Back Squat
                           -1 rep Power Clean
            This is the same format as 10,000# 
            Choose a weight for each lift that you would normally do for a good set of 5.
            Focus on Strict Form for the lifts!!!! 
            Find the correct weight for you BEFORE you start. 
In the past we have done this for 25 minutes.  This will be an extra 15 minutes!  More of a grind.  Keep focused on form!!!!  Slow the pace a little if you have to!

Post weight used for each lift and # of rounds completed with total weight moved. 
So if you Bench 200# Squat 300# and Clean 150# that = 650# per round.  20 rounds would = 13,000#

Wednesday, May 20, 2015

Tuesday, May 19, 2015

Wednesday, 5/20/2015

Warm up:  Choice

Strength:  Rest

WOD:  2 Cycles of the following:
              This is a MAX EFFORT SPRINT.  Go as hard as you can on each!  Don't hold back!
             -Row 500m
              rest 1 minute
             -Row 400m
              rest 1 minute
             -Row 300m
              rest 1 minute
             -Row 200m
              rest 1 minute
             -Row 100m

            Rest 6 minutes between cycles.

Post time for each distance on both cycles.
Thank you Shayne!!!!!!!

Monday, May 18, 2015

Tuesday, 5/19/2015

Warm up:  Dynamic

Strength:  None

WOD:  5 rounds EACH for Time:
            -5 Strict Pull ups
            -10 Bar Dips
            -15 Ab Mat Sit ups
            -10 Hand Release Push Ups
            -5 Strict Chin ups
Rest 3 minutes between each round.

Post time for each round.

Sunday, May 17, 2015

Monday, 5/18/2015

Warm up:  Choice

Strength:  IN WOD

           Complete as many reps as possible in 8 minutes of:
           -Strict Shoulder Press 115# / 65#
           Each Time you break, do 50 double unders. (If you can't do double unders, do 15 burpees each break)
          Rest 4 minutes
          Then complete as many reps as possible in 8 minutes of:
          -Hang power cleans 205# / 115#
          Each time you break, do 30 air squats.

Post number of press and clean reps completed as well as # of double unders or burpees and # of air squats.

Thursday, May 14, 2015

Friday, 5/15/2015


There will be no posted workout for today!

The gym will be closed starting at 12:00pm to prepare for the IRON OWL.

If you go in the morning spend 30-45 minutes on mobility and skill work.

We Invite EVERYONE to come down and help out and cheer for the Iron Owl competition.

Tuesday, May 12, 2015

Wednesday, 5/13/2015

Warm up:  Choice

Strength:  Rest

WOD:  15 Rounds
             -Row Exactly 100m

Each round get as close to 100m WITHOUT GOING OVER!!!!
Full strokes only!  NO HALF Strokes!!!  Time your last pull carefully!
Points will be based on meters.
Burpees will be done after EVERY round.


If you go over 100m, you get 0 points and have 12 burpees!
If you are under 90m, you get 0 points and have 12 burpees!

Keep score by the following:
90meters = 1 point and 10 burpees
91meters = 2 points and 9 burpees
92meters = 3 points and 8 burpees
93meters = 4 points and 7 burpees
94meters = 5 points and 6 burpees
95meters = 6 points and 5 burpees
96meters = 7 points and 4 burpees
97meters = 8 points and 3 burpees
98meters = 9 points and 2 burpees
99meters = 10 points and 1 burpee
100meters = 12 points and 0 burpees.

Post points scored and # of burpees!

Monday, May 11, 2015

Tuesday, 5/12/2015

Warm up:  Row 2K

Strength:  In WOD

WOD:  For time
             -100 Body Weight Back Squats
             -200 GHD Sit ups

Same format as yesterday.  Break any way that you want.  There are no penalties.
Meaning, you can do a set of 10 squats then 20 ghd sit ups.
You DO NOT have to do all squats before moving on to ghd sit ups.

Post squat weight and time.

Sunday, May 10, 2015

Monday, 5/11/2015

Warm up:  Choice

Strength: In Wod

WOD:  For time:
             -50 Strict Pull ups
             -50 Body Weight Bench Press

You can break however you like.  There are no penalties.

Post time and weight.

Thursday, May 7, 2015

Friday, 5/8/2015

Warm up:  Choice

Strength:  Rest

WOD:  For time and calories:
             -Row 2000m
              rest 1 minute Then
             -8 Rounds Tabata on Assault bike for calories
              rest 1minute Then
             -Row 1000m

Post time for each row and total calories on bike.

Wednesday, May 6, 2015

Tuesday, May 5, 2015

Wednesday, 5/6/2015

Warm up:  Choice

Strength:  IN WOD

WOD:  EMOM (Every Minute on the minute)
             25 minutes or to failure whichever first.
             -1 Power Clean
             -2 Front Squats

At the start of every minute power clean the weight then do 2 front squats.

Goal here is to go heavy!  Push yourself! 

If you fail to get the reps inside of a minute you are done at that point.

Post weight used and rounds completed.


Saturday May 9th will be a Crossfit APE Ladies night out!

Meet at the gym Saturday at 7:30pm for dinner, drinks, and fun!

Kick off the Nanos and put on the stilettos!

Monday, May 4, 2015

Tuesday, 5/5/2015

Warm up: Choice

Strength:  None

WOD:  10 Rounds for time
             -5 Burpees
             -10 Kettle swings 70# / 55#

Post Time

Sunday, May 3, 2015

Monday 5/4/2015

Warm up:  Dynamic

Strength:  Rest

WOD:  2 rounds
             -Run 200m
              rest 1:1
             -Run 400m
              rest 1:1
             -Run 600m
              rest 1:1

Rest 1:1 means if you rest for whatever your time for the run was.  IE if your 200m run is 1 minute, then you rest 1 minute before running the 400m.  If your 400m is 2 minutes then you rest 2 minutes before running 600m.

Post times for each run.

Compare to 7/1/2014