Thursday, June 30, 2016

Friday, 7/1/2016

Warm Up: row 1K, 30 air squats, 30 ab mat sit up, 20 pull ups

Strength: none

Accessory Work: DOUBLE UNDERS!!!

WOD: get outside and Run or Row for 30 mins. Find a pace that you can maintain for 30.

ENJOY YOUR FAMILY AND FRIENDS ON THIS LONG WEEKEND! Get outside and enjoy the weather!

Wednesday, June 29, 2016

Wednesday, 6/29/2016

Warm up: choice 

Strength: none

Accessory Work: 3 sets max effort of T2B

WOD: AMRAP 10 minutes
             -3 Strict Chin ups
             -5 Hand Release push ups
             -7 Ab mat sit ups
             Rest 5 minutes
             AMRAP 10 minutes
             -20 Double Unders
             -5 Burpees

Post rounds completed for each

Monday, June 27, 2016

Tuesday, 6/28/2016

Warm Up: 2 rounds of: 15 shoulder to overhead light bar, 10 pull ups, 25 yard walking lunges..

Strength: None

Accessory Work: spend 5-10 mins working on dropping into a squat clean position with light weight.

WOD: For time:
30- Squat Cleans #155/105
30- Front Squats #155/105
Run 800 meters

No rack allowed. Must be from the ground for the entire workout.

Post weight and time

Sunday, June 26, 2016

Monday, 6/27/2016

Warm Up: Choice

Strength: Strict Press 4x3

Accessory Work: accumulate 2 mins: "L" sit. rest 3:00 mins. Accumulate 1 min of an "L" sit... use rings.

WOD: For Time:
Row 2K
then complete:
75 Push Ups
75 GHD's

*Every time you break the plank during push ups, stop and complete 7 KBS (#35/55).. then start again where you stopped at until you reach 75 push ups. Then complete 75 GHD's.

This is all on a running clock.

Post weight and time.

Thursday, June 23, 2016

Friday, 6/24/2016

Warm Up: 20 good Mornings, 20 GHD's, 200 meter run, 10 Pull Ups-- 3 rounds, your pace!!

Strength: Clean & Jerk  3,3,3,1,1,1  end with a 90% of your 1RM

Accessory Work: Handstands ME x3  rest as needed. If you cannot do handstands, complete wall walks.

WOD: 6 Rounds for Time:
    - Run 200m
   - 10 Snatches #75/45
   - 10 Overhead Squats #75/45

Post Time and weight

Tuesday, June 21, 2016

Wednesday, 6/22/2016

Warm Up: Your Choice!!

Strength: Rest...

Accessory Work: work on squat Cleans.  Light weight where you can get under the bar quick. Work on get in a good position at the bottom of the clean.

WOD: For Time:
 -150 Push Ups
Every time you break plank, perform 20 Double Unders

Once you complete ALL push ups...

Complete 50 Knees to elbows
Every time you come off the bar, perform 5 Burpees

Post Time. Post how many breaks for each movement.

Monday, June 20, 2016

Tuesday, 6/21/16

Warm Up: Run Washburn Loop

Strength: 5x3 Front Squat @75-80%

Accessory Work: Muscle Up progressions

WOD: For Time:
    60-40-20  Row
  120-80-40 Air Squats

Row 60 cals, 120 Squats, 40 cals, 80 Squats etc...

Post weight and time

Monday, 6/20/2016

Warm up: row 750 meters, 50 steps(total) walking lunge, 20 kettles( light weight) 2 rounds

Strength: Push press:5x3 @70%

Accessory work: 5 mins of Ab Work

Wod: Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24/20 
30 wall-ball shots, 20/14

Tuesday, June 14, 2016

Wednesday, 6/15/2016

Warm Up: Row 1000m, 10 Pull ups, 20 K2E, 10 good mornings w/ bar

Strength: Rest

Accessory Work: Snatch Pulls

WOD: For Time:
Run 800 meters
30- GHD
10- Back Squats
30- GHD
Run 800 meters

** Back Squat weight is 80% of your one rep max

Post weight and time

Monday, June 13, 2016

Tuesday, 6/14/2016

Sorry, I suck and spaced posting a WOD for Monday!!

Warm Up: Row for 5 mins

Strength: EMOM-as long as possible  5 strict pull ups.

Accessory Work: 50 Ab Mat Sit Ups

WOD: For Time
120-100-80-60-40 Double Unders
 10---8---6---4---2  Cleans   205/135

complete 120 Double Unders, 10 cleans, 100 double unders, 8 cleans...etc

Post rounds completed of strict pull ups and time of WOD

Thursday, June 9, 2016

Friday, 6/10/2016

Warm up: Row 2k

Strength: Deadlift 3x3...HEAVY

Accessory Work: Muscle Ups

WOD: "Karen"
     -150 Wall Balls

Post time

Tuesday, June 7, 2016

Wednesday, 6/8/2016

Warm Up: 5 Rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)

Strength: Power Cleans 5x3 @65-80%

Accessory Work: 50 GHD's

WOD: "Triple 1's"
  Row 1000m
 100 Double Unders
  Run 1000m

post Time


THURSDAY 6:00pm at Crossfit APE

Hosted by Jantz and Christine Kahl

Join us for some Spark @ 6:00pm
& Informational Meeting @ 6:15-7:00pm

Special Guest Jen Charlton from Medford
FREE Samples & Drawing.

Message Jantz or Christine with any questions.

Event will also be shared on Gym's facebook page.

Monday, June 6, 2016

Tuesday, 6/7/2016

Warm Up: Choice

Strength: Front Squats  3x5 @70%

Accessory Work: Snatch Pulls light weight



Post reps you completed on board

Sunday, June 5, 2016

Monday, 6/6/2016

Warm Up: Run 1 mile

Strength: Back Squats  3x10

Accessory Work: 5 mins Double Unders

WOD: For Time
100- Row for Calories
75- Push Press #95/65
50- Toes 2 Bar
25- Thrusters #95/65

Post Time

Thursday, June 2, 2016

Friday, 6/3/2016

Warm Up: Run 800, 20 push ups, 20 Air Squats, 20 thrusters(#45/35). Not fast

Strength: Rest

Accessory Work: Pistol work

WOD: Benchmark WOD  "Linda"
      Complete for Time
Deadlift @1.5 bodyweight
Bench Press @ bodyweight
Cleans @ .75 bodyweight

Example: 10 Deadlift, 10 Bench, 10 Cleans, 9 Deadlift,9 Bench, 9 Cleans, 8 etc

Post weights and time

Thursday, 6/2/2016

rest day