Monday, August 31, 2015

Tuesday 9/1/2015

Warm Up: Choice

Strength: Rest

WOD: "JACKIE" For Time
             Row 1000 meters
             50- Thrusters #45/ 25
             30- Pull Ups

    * Have a trainer watch your workout to judge if you want it to count for the board. Enjoy

Sunday, August 30, 2015

Monday, 8/31/2015

Its another BIRTHDAY WOD!

Happy 40th Birthday to Jennifer Wood!

Please wish her a happy birthday and enjoy the wod!

Warm up:  Choice

Strength:  None

WOD:  For time:
             -40 calories on assault bike
             -10 burpees
             -40 air squats
             -10 burpees
             -40 ab mat sit ups
             -10 burpees
             -40 box jumps
             -10 burpees
             -40 kettle swings 55# / 35#
             40 burpees to finish!

Post time and happy birthday!!

Thursday, August 27, 2015

Friday, 8/28/2015

I have had requests for some special workouts to be put up of today.  Rather than try to pick one, I and going to post all of them and we will have a choice between 3 workouts.

Warm up:  Choice

Strength: In wods

WOD:  Choose one.

#1:  Birthday wod for JULEE RUSSELL.  She is 36 today!
       For time:
       -Buy in 36 Burpees
       -8 Body Weight Back Squats
       -28 Ball Slams
       -36 Double Unders
       -28 Ball Slams
       -8 Body Weight Back Squats
       -Cash out 3.6 miles on assault bike

#2:  Hero WOD "MOOSE"  This wod was made up by TAZ for his former commander who died flying the F-15 a year ago.
        AMRAP 15 minutes
        -6 Snatch 135#/95#
        -7 Cluster 135#/95#
        -44 Double Unders
        -40 Burpees
        -14 T2B
        -15 Pull ups

#3:  Death By FRONT SQUATS:
       Start with 1 front squat the 1st minute, then do 2 the second minute followed by 3 the third minute and so on until failure.
       Weight must be cleaned from the floor!  No racks!
        Rx Weight:              165# / 95#
        Advanced Weight:   135# / 75#
        Moderate Weight:     95# / 55#

Post WOD Choice and Time if you chose #1, reps completed for #2 and Rounds completed and weight for #3!
Don't forget a happy birthday to Julee!

Wednesday, August 26, 2015

Monday, August 24, 2015

Tuesday, 8/25/2015

Warm up:  Choice

Strength:  In wod

WOD:  10 Rounds for time
             -10 Pull ups
             -sprint 100m
             -10 Bench press @ 75% Body weight
             -100m farmer carry 70# / 35#  each hand!

Post time and weight used for bench.

Monday, 8/24/2015

Warm up:  Choice

Strength:  in wod

WOD:  7 rounds for time
              -10 calorie row
              -10 back squats 225# / 155#

Post time.

Thursday, August 20, 2015

Friday, 8/21/2015

Warm up: 3 rounds: 15 cal on bike
                                 10- push ups
                                *easy pace, just move.
Strength: Rest

WOD: For Time:

            Run 800m
           15-Toes to bar
           40- Air Squats
            Run 400m
           20- Toes to bar
           60- Air Squats
            Run 200m
           25- Toes to bar
           80- Air Squats

    Post Time on board. Remember full depth on your air squats. It's easy to short stroke the squat because you want a faster time. If at all possible, have someone watch your depth on the squats.

Remember Oregon Crossfit Summer Games are this weekend in Bend. Its a get environment to be at. Taz and Ruben are competing. Games are at 9:00 am on Saturday. Games will take place at Summit High School.

Wednesday, August 19, 2015

Thursday, 8/20/2015

Rest Day!

Wednesday 8/19/2015

Warm up: choice

Strength: choice

WOD: skill work 45 minutes 
            Pick a weakness and work on it

Monday, August 17, 2015

Tuesday, 8/18/2015

Time to play with some of our new toys!!!

Warm up:  Run 1 mile or Row 2k

Strength:  None

WOD: For time
            -200 Ball Slams Go as heavy as possible on slams! Up to 50# / 40#
            Every time you break do 10 Push ups before starting slams again.

REMEMBER!  Ball SLAMS mean SLAM THE BALL!!! Don't just drop it.  It is an explosive movement!  Try to make the ball BOUNCE off the floor!

We have a lot of new slam balls, so you can choose weights from 15# all the way to 50#.  Use a weight that pushes you past your comfort zone but you are still able to pick it up and SLAM it with good form.

Post time, weight used and # of push ups.

Monday, 8/17/2015

Warm up: Choice

Strength:  None

WOD:  3 Rounds for time
             -Run 800m
             -20 Kettle Swings 55# / 35#
             -20 GHD Sit ups

Post time.

Thursday, August 13, 2015

Friday, 8/14/2015

Warm up:  Choice

Strength:  None

WOD:  Pick one of the following continuing until you get 150 wall balls

              #1 On the minute
             -20 double unders
             -Max rep Wall Balls for remainder of minute 20# / 14#

              #2 On the minute
             -5 Burpees
             -Max rep Wall Balls for remainder of minute 20# / 14#

At the start of each minute complete 20 double unders for option 1 or 5 burpees for option 2.  Then get as many wall ball reps as possible in the remainder of the minute, then start double unders or burpees again at the top of the next minute.  Continue on until you get 150 wall balls.

If you have a round that you fail to get 20 double unders or all 5 burpees, count a penalty.

For each penalty counted, ride 5 calories on the assault bike.

Time stops after all penalties are counted and calories are finished on bike.

Post wod choice and # of rounds needed to complete with # of penalties.

Tuesday, August 11, 2015

Wednesday, 8/12/2015

Farewell WOD for Tava

Warm up:  Choice

Strength:  None

WOD:  AMRAP 30 minutes:
             -15 Wall Balls 20# / 14#
             -10 Hang Power Cleans 135# / 75#
             -5 Burpees
             -Run 200m

Post rounds completed and a goodbye for Tava!

Monday, August 10, 2015

Tuesday, 8/11/2015

Warm up:  Run 800m
                Then 3 rounds
                 10 Push ups
                 10 GHD Sit ups
                 10 Back Extensions

Strength:  In WOD

WOD:  TABATA 20 seconds on 10 seconds off
              4 Cycles of the following for reps:
               -2 Rounds Bench 135# / 65#
               -2 Rounds Strict Chin ups
               Rest 2 minutes
               -2 Rounds Bar dips
               -2 Rounds Strict Press 75# / 45#
               Rest 2 minutes

You will complete a total of 8 rounds of each movement. 
Example: Do 2 rounds of Bench then 2 rounds of Chin ups then rest 2 minutes.

Post reps for each exercise.

Sunday, August 9, 2015

Monday, 8/10/2015

Warm up:  Choice

Strength:  None

WOD:  For Time:
             -Run 800m
             -Row 1600m
             -Ride Assault Bike 3200m (2 miles)

Post time.

Thursday, August 6, 2015

Friday, 8/7/2015

Warm up: Choice

Strength:  In WOD

WOD:  For Time
             -Thrusters 135# / 95#
             -15 Calories on Assault bike after every round

Thrusters need to be from the floor. (No Racks)

Count a penalty for every time you drop the weight.  At the end of the entire workout, keep the clock running and perform 5 burpees for every penalty counted.

The clock stops when all burpees are finished.

Post time, weight used and # of penalties.

Tuesday, August 4, 2015

Wednesday, 8/4/2015

Warm up:  Dynamic

Strength:  None

              3 Rounds for Time
              -Run 400m
              -21 Kettle Swings 55# / 35#
              -12 Pull Ups

This is a bench mark wod.  To be on the board you must be observed.  Standards for the gym are not necessarily the same as normal crossfit standards.  It is my belief that FORM is the most important part of the movements and as such, we will be judged accordingly.

For the run, it is 2 laps around the building!  Please look at the diagram on the board for exact specifics.

For the kettle swings:  The kettle does NOT have to be fully vertical overhead.  The biceps should finish between the ears.
                                   The bottom of the kettle (the bell) should be vertical (pointed up) at the top of the swing.  This will ensure proper hip function is being used and NOT just a shoulder raise!

Pull ups:  Any variation is ok. Strict, Kipping or Butterfly

Post time!

Monday, August 3, 2015

Tuesday, 8/4/2015

Warm up:  Choice

Strength:  In WOD

WOD:  Every minute on the minute until failure or 30 minutes (whichever comes first)
             Odd Minutes 1,3,5,7,9,11,13……27,29
             -5 Body Wt Bench Press
             -5 Burpees

             Even Minutes 2,4,6,8,10,12…….28,30
             -10 Weighted Ab mat sit ups 25# / 10#

Post Bench Weight and Rounds completed.

Sunday, August 2, 2015

Monday, 8/3/2015

Warm up:  Choice

Strength:  In WOD

WOD:  4 rounds Not for time
             -10 Body Weight Back Squats
             -15 GHD Sit ups
             -15 Back Extensions
             -10 Weighted Step ups with Barbell on back 50% Body Wt Guys to 18" box, girl 12"

Post weight used for squats and step ups.