This will be the last posted workout for the week. For the rest of the week, take time to focus on some weaknesses or some skill work of your choice. Test some maxes or benchmark wods. Have a wonderful and safe New Years, and get ready to start 2015 off with a bang.
Warm up: Choice
Strength: None
WOD: 10 Rounds for time:
-15 Wall balls 20#/14#
-Row 250m
Post time.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, December 29, 2014
Sunday, December 28, 2014
Monday, 12/29/2014
Warm up: Run, Row or ride 10 minutes
Strength: None
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.
Strength: None
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.
Tuesday, December 23, 2014
Wednesday 12/24/14
MERRY CHRISTMAS....CROSSFIT APE IS HERE TO GIVE YOU AN EARLY CHRISTMAS PRESENT...YOUR PRESENT IS.......
Warm Up: Choice
Strength: None
WOD: "FRAN"
21-15-9
-Thrusters #95/65
- Pull Ups
Please and a wonderful and safe holiday from everyone at the gym.. thank you for being part of our lives!! Merry Christmas..
Warm Up: Choice
Strength: None
WOD: "FRAN"
21-15-9
-Thrusters #95/65
- Pull Ups
Please and a wonderful and safe holiday from everyone at the gym.. thank you for being part of our lives!! Merry Christmas..
Monday, December 22, 2014
Tuesday, 12/23/2014
Warm up: Choice
Strength: None
WOD: "The Good Life"
3 rounds for time
-Row 500m
-12 Burpees
-21 Box Jumps
Post time.
Strength: None
WOD: "The Good Life"
3 rounds for time
-Row 500m
-12 Burpees
-21 Box Jumps
Post time.
Sunday, December 21, 2014
Monday, 12/22/2014
Warm up: -Row 500m
-20 GHD Sit ups
-15 Push ups
-10 Burpees
-Row 500m
Strength: None
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Box Jumps 24"/20"
1-2-3-4-5-6-7-8-9-10
Kettle Swings 70#/55#
20 Double unders after each round
First round is 10 box jumps, 1 kettle swing and 20 double unders. Then 9 box jumps 2 kettles and 20 double unders. All the way until 1 box jump 10 kettles and 20 double unders.
Post time.
-20 GHD Sit ups
-15 Push ups
-10 Burpees
-Row 500m
Strength: None
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Box Jumps 24"/20"
1-2-3-4-5-6-7-8-9-10
Kettle Swings 70#/55#
20 Double unders after each round
First round is 10 box jumps, 1 kettle swing and 20 double unders. Then 9 box jumps 2 kettles and 20 double unders. All the way until 1 box jump 10 kettles and 20 double unders.
Post time.
Thursday, December 18, 2014
Friday 12/19/14
IT'S BEEN TOUGH ALL WEEK..MIGHT AS WELL GO OUT WITH A BANG!!!!
Warm Up: Choice
Strength: In WOD
WOD: For Time
60- Body weight back squats
* Every time you break, you must complete a 15 calorie row before starting on your repetitions again.
Post weight, time and calories rowed on board.
PS.. This was Jake's idea too..
Warm Up: Choice
Strength: In WOD
WOD: For Time
60- Body weight back squats
* Every time you break, you must complete a 15 calorie row before starting on your repetitions again.
Post weight, time and calories rowed on board.
PS.. This was Jake's idea too..
Wednesday, December 17, 2014
Tuesday, December 16, 2014
Wednesday 12/17/14
Warm Up: Run outside at least 800m then stretch out
Strength: In WOD
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Body weight Power Cleans
12- Toes to Bar between each round
Start with 10 BW Power cleans then between each round you will do 12 Toes to Bar all the way down to 1.
10 PC, 12 toes to bar, 9 PC, 12 toes to bar, 8 PC, 12 toes to bar etc.... you will finish the WOD with toes to bar
Post weight and Time
Strength: In WOD
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Body weight Power Cleans
12- Toes to Bar between each round
Start with 10 BW Power cleans then between each round you will do 12 Toes to Bar all the way down to 1.
10 PC, 12 toes to bar, 9 PC, 12 toes to bar, 8 PC, 12 toes to bar etc.... you will finish the WOD with toes to bar
Post weight and Time
Tuesday 12/16/14
Warm Up: Choice
Strength: 5X3 Bench find a heavy weight for all five sets, rest as needed
WOD: 5 Rounds for time
25- Wall Balls #20/14 LBS
15- Pull Ups
Post weight and time
Strength: 5X3 Bench find a heavy weight for all five sets, rest as needed
WOD: 5 Rounds for time
25- Wall Balls #20/14 LBS
15- Pull Ups
Post weight and time
Sunday, December 14, 2014
Monday, 12/15/2014
Warm up: Choice
Strength: None
WOD: 3 Rounds for time:
-50 Calorie Row
-150 Double Unders
-50 Walking Lunges
Post time.
Strength: None
WOD: 3 Rounds for time:
-50 Calorie Row
-150 Double Unders
-50 Walking Lunges
Post time.
Thursday, December 11, 2014
Friday, 12/12/2014
CONGRATULATIONS JANTZ AND CHRISTINE!!!!!!!!!!!!!!!!!!!
Warm up: Choice
Strength: Set the clock at 10 minutes. In 10 minutes, work to as heavy 1 rep as possible.
WOD: "JANTZ'S WEDDING WOD"
For time:
-10 Clean & Jerks 225# / 155#
-10 Rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
-10 Clean & Jerks 225# / 155#
Post bench weight, time and a Message to the new bride and groom!
Warm up: Choice
Strength: Set the clock at 10 minutes. In 10 minutes, work to as heavy 1 rep as possible.
WOD: "JANTZ'S WEDDING WOD"
For time:
-10 Clean & Jerks 225# / 155#
-10 Rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
-10 Clean & Jerks 225# / 155#
Post bench weight, time and a Message to the new bride and groom!
Wednesday, December 10, 2014
Tuesday, December 9, 2014
Wednesday 12/10/14
Warm Up: Choice
Strength: Rest
WOD: "ANNIE" benchmark
50-40-30-20-10
GHD Sit Ups
Double Unders
You will start with 50 double unders then 50 GHD's, 40 double unders, 40 GHD's, etc. down to ten.
*Work On your Double Unders!!!!!!
Post time on board.
Strength: Rest
WOD: "ANNIE" benchmark
50-40-30-20-10
GHD Sit Ups
Double Unders
You will start with 50 double unders then 50 GHD's, 40 double unders, 40 GHD's, etc. down to ten.
*Work On your Double Unders!!!!!!
Post time on board.
Monday, December 8, 2014
Tuesday 12/9/14
Warm Up: pass throughs with PVC Pipe 10-20 times then Row 1,500 meters
Strength: In WOD
WOD: AmRap 20 Mins
-6 Front Squats 155/95
-9 GHD Sit Ups
-12 Box Jumps 24/20 inches
Post weight an Rounds
Strength: In WOD
WOD: AmRap 20 Mins
-6 Front Squats 155/95
-9 GHD Sit Ups
-12 Box Jumps 24/20 inches
Post weight an Rounds
Sunday, December 7, 2014
Monday, 12/8/2014
Warm up: Choice
Strength: None
WOD: For time:
Complete 150 Hand Release push ups
Every time you break do 1 round of
-5 Pull ups
-10 ab mat sit ups
-Row 200 meters
Post time and rounds completed.
Strength: None
WOD: For time:
Complete 150 Hand Release push ups
Every time you break do 1 round of
-5 Pull ups
-10 ab mat sit ups
-Row 200 meters
Post time and rounds completed.
Thursday, December 4, 2014
Friday, 12/5/2014
Warm Up: Choice
Strength: In WOD
WOD: For Time
-100 Double Unders
-30 Clean and Jerks #135/95
-100 Double Unders
Post weight and Time.
Strength: In WOD
WOD: For Time
-100 Double Unders
-30 Clean and Jerks #135/95
-100 Double Unders
Post weight and Time.
Wednesday, December 3, 2014
Wednesday, 12/3/2014
Warm up: choice
Strength: Rest
WOD: Every minute on the minute
Go until failure or stop at 20 minutes
-5 burpees
-7 ball dlams 40# /30#
If you fail to get all reps in the minute, you are done.
Post rounds completed.
Strength: Rest
WOD: Every minute on the minute
Go until failure or stop at 20 minutes
-5 burpees
-7 ball dlams 40# /30#
If you fail to get all reps in the minute, you are done.
Post rounds completed.
Monday, December 1, 2014
Tuesday, 12/2/2014
Warm up: Row 2000m
Strength: Bench 4 sets 7 reps (all 4 work sets should be same weight)
WOD: Progressive pull ups on the minute.
Do 1 pull up the 1st minute, then 2 the second, then 3, then 4 and so on until you cannot complete the set within the minute.
On the minute
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15……...
Post bench weight and rounds completed.
Strength: Bench 4 sets 7 reps (all 4 work sets should be same weight)
WOD: Progressive pull ups on the minute.
Do 1 pull up the 1st minute, then 2 the second, then 3, then 4 and so on until you cannot complete the set within the minute.
On the minute
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15……...
Post bench weight and rounds completed.
Sunday, November 30, 2014
Monday, 12/1/2014
Warm up: Choice
Strength: Dead Lift 5-5-5-3-3-3 Increase weight each set
WOD: 4 rounds for time
-Row 250m
-15 ab mat sit ups
-15 kettle swings 55#/35#
-50 Double unders
Post dead lift weights and time.
Strength: Dead Lift 5-5-5-3-3-3 Increase weight each set
WOD: 4 rounds for time
-Row 250m
-15 ab mat sit ups
-15 kettle swings 55#/35#
-50 Double unders
Post dead lift weights and time.
Tuesday, November 25, 2014
Wednesday, 11/26/2014
Warm up: Choice
Strength: Rest
WOD: FOR TIME
-500m Row
-25 Burpees over Rower (Must jump off both feet laterally over the rower!)
-100 Double Unders
-25 Burpees over Rower
-500m Row
Post time!
Strength: Rest
WOD: FOR TIME
-500m Row
-25 Burpees over Rower (Must jump off both feet laterally over the rower!)
-100 Double Unders
-25 Burpees over Rower
-500m Row
Post time!
Monday, November 24, 2014
Tuesday, 11/25/2014
Warm up: Dynamic inside
Strength: In wod
WOD: 4 rounds for time:
-15 Bench Press 135#/75#
-15 Calorie Row
-60 Double Unders
Post time.
Strength: In wod
WOD: 4 rounds for time:
-15 Bench Press 135#/75#
-15 Calorie Row
-60 Double Unders
Post time.
Sunday, November 23, 2014
Monday, 11/24/2014
Warm up: Row 2000m
Strength: In WOD
WOD: Back Squat find 1 rep max!
Post squat weight!
Strength: In WOD
WOD: Back Squat find 1 rep max!
Post squat weight!
Thursday, November 20, 2014
Friday, 11/21/2014
Warm up: Warm up on Bench, and strict press working up to where you will do your work sets in the WOD.
Strength: IN WOD
WOD: Complete the following NOT FOR TIME!
-Bar dips 3 sets 10 reps. Rest as needed between sets
-Farmer Carry 100 meters 55# / 35# kettles in each hand
-Strict Chin ups 3 sets 10 reps. Rest as needed between sets
-Farmer Carry 100 meters
-Bench Press 3 sets 10 reps. Choose weight, rest as needed.
-Farmer Carry 100 meters
-Strict Press 3 sets 10 reps. Choose weight, rest as needed.
-Farmer Carry 100 meters
-GHD Sit ups 2 sets max reps up to 50, rest as needed between sets.
-1 set Max Reps Push ups. Set is over once perfect form is broken.
Post weight used for Bench, Strict Press, # GHD sit ups, and # of push ups.
Strength: IN WOD
WOD: Complete the following NOT FOR TIME!
-Bar dips 3 sets 10 reps. Rest as needed between sets
-Farmer Carry 100 meters 55# / 35# kettles in each hand
-Strict Chin ups 3 sets 10 reps. Rest as needed between sets
-Farmer Carry 100 meters
-Bench Press 3 sets 10 reps. Choose weight, rest as needed.
-Farmer Carry 100 meters
-Strict Press 3 sets 10 reps. Choose weight, rest as needed.
-Farmer Carry 100 meters
-GHD Sit ups 2 sets max reps up to 50, rest as needed between sets.
-1 set Max Reps Push ups. Set is over once perfect form is broken.
Post weight used for Bench, Strict Press, # GHD sit ups, and # of push ups.
Tuesday, November 18, 2014
Wednesday, 11/19/2014
Warm up: Dynamic Inside
Strength: None
WOD: AMRAP 25 minutes
-Row 250m
-15 ab mat sit ups
-10 box jumps 24"/20"
Post rounds completed.
Strength: None
WOD: AMRAP 25 minutes
-Row 250m
-15 ab mat sit ups
-10 box jumps 24"/20"
Post rounds completed.
Monday, November 17, 2014
Tuesday, 11/18/2014
Happy 40th Birthday Tim Bruner!!!
Warm up: Choice
Strength: None
WOD: Tim Bruner Birthday WOD
For time:
Buy In 40 Burpees
Then 3 Rounds
-11 Bench Press 135# / 75#
-18 Kettle Swings 55# / 35#
-14 Knees to Elbows
Cash out 40 Burpees
Post time and Happy Birthday to Tim!
Thank you Tim for being part of the gym!
Warm up: Choice
Strength: None
WOD: Tim Bruner Birthday WOD
For time:
Buy In 40 Burpees
Then 3 Rounds
-11 Bench Press 135# / 75#
-18 Kettle Swings 55# / 35#
-14 Knees to Elbows
Cash out 40 Burpees
Post time and Happy Birthday to Tim!
Thank you Tim for being part of the gym!
Sunday, November 16, 2014
Monday, 11/17/2014
Warm up: Choice
Strength: None
WOD: For time
-100 Thrusters 75# / 45#
-1000m Row
Post time.
Strength: None
WOD: For time
-100 Thrusters 75# / 45#
-1000m Row
Post time.
Thursday, November 13, 2014
Friday, 11/14/2014
Warm up: Choice
Strength: Bench 4 sets 7 reps
WOD: Every minute on the minute for 20 minutes
-5 Bar Dips
-5 Supine Ring Pull ups
Post Bench weight.
Strength: Bench 4 sets 7 reps
WOD: Every minute on the minute for 20 minutes
-5 Bar Dips
-5 Supine Ring Pull ups
Post Bench weight.
Tuesday, November 11, 2014
Tuesday, 11/12/2014 WORKOUT FOR WADE!
Warm up: Choice
Strength: None
WOD: "WADE"
Complete 5 rounds for time:
Strength: None
WOD: "WADE"
Complete 5 rounds for time:
50 lbs One Arm DB Power Snatch – 11 reps
50 lbs One Arm DB Thruster – 12 reps
Pull Ups w/ the 50 lbs DB – 11 reps
50 lbs One Arm DB Thruster – 12 reps
Pull Ups w/ the 50 lbs DB – 11 reps
*Alternate hands as needed during the workout to complete total reps.
WADE’S ARMY MISSION
WADE’S ARMY is enlisting Power Athletes from around the world to join in the fight against Neuroblastoma, an aggressive form of pediatric cancer developing in the nerve tissues. Our objective is to bring the fight against this form of deadly disease and remember Wade DeBruin and his battle. We lost him at the age of two and our goal is to fund research and bring support to the brave child and families affected by this fatal pediatric cancer.
Throughout 2014, Wade’s Army will be campaigning throughout several different channels and promotions in an effort to spread Neuroblastoma awareness to a large audience. Wednesday, November 12th, 2014 all of Wade’s Army’s efforts will lead up to our third annual Wade’s Day. This will include a workout dedicated to Wade DeBruin and his fight against Neuroblastoma hosted byPower Athlete. Spread the word about brave Wade, enlist in Wade’s Army and our fundraising efforts! Donations go along way, but helping spread the awareness of Neuroblastoma and recruiting more to the cause will help us reach our goal!
Donate here
Monday, November 10, 2014
Tuesday 10/11/14
Warm Up: Choice
Strength: Rest
WOD: "Jorge"
Strength: Rest
WOD: "Jorge"
For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.
Happy Veterans Day and thank you for your service.
POST time and weight on the white board.
Tuesday, November 4, 2014
Friday, 11/07/2014
Warm up: Choice
Strength: None
WOD: 3 Rounds for time:
-Row 500m
-21 GHD Sit ups
-15 Box Jumps 24"/20"
-9 Burpees
Post time.
Strength: None
WOD: 3 Rounds for time:
-Row 500m
-21 GHD Sit ups
-15 Box Jumps 24"/20"
-9 Burpees
Post time.
Monday, November 3, 2014
Tuesday, 11/04/2014
Warm up: Dynamic Inside
Strength: Rest
WOD: For Time
30-20-10
-Hand Release Push ups
-Kettle Swings 70#/55#
-Pull Ups
Post time.
Strength: Rest
WOD: For Time
30-20-10
-Hand Release Push ups
-Kettle Swings 70#/55#
-Pull Ups
Post time.
Sunday, November 2, 2014
Monday, 11/3/2014
Warm up: Choice
Strength: In WOD
WOD: HERO WOD
"NED"
7 Rounds for time of:
-11 Body weight back squats
-Row 1000m
Post squat weight and time.
Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.
Strength: In WOD
WOD: HERO WOD
"NED"
7 Rounds for time of:
-11 Body weight back squats
-Row 1000m
Post squat weight and time.
Thursday, October 30, 2014
Friday 10/31/2014
Warm Up: Row 1500 meters. Not for time
Strength: Shoulder Press 3 sets of 10(find a weight to maintain for all 3 sets rest 2-3 mins between
WOD: AMRAP 12 Minutes
- 30 Double Unders
- 12 Burpees
Post weight and rounds completed!!
HAVE A FUN AND SAFE HALLOWEEN!! Get ready for Monday!!
Strength: Shoulder Press 3 sets of 10(find a weight to maintain for all 3 sets rest 2-3 mins between
WOD: AMRAP 12 Minutes
- 30 Double Unders
- 12 Burpees
Post weight and rounds completed!!
HAVE A FUN AND SAFE HALLOWEEN!! Get ready for Monday!!
Wednesday, October 29, 2014
Wednesday, 10/29/2014
Warm up: Dynamic
Strength: Rest
WOD: 5 rounds for time:
-Row 25 calories
-50 double unders
If you have trouble with double unders scale the # to 10 instead of doing singles.
Post time.
Strength: Rest
WOD: 5 rounds for time:
-Row 25 calories
-50 double unders
If you have trouble with double unders scale the # to 10 instead of doing singles.
Post time.
Monday, October 27, 2014
Tuesday, 10/28/2014
Warm up: Choice
Strength: Back Squat 7 minutes to build to a moderate weight 5 reps
WOD: Every Minute on the Minute (EMOM) for 20 minutes
Odd minutes 1,3,5,7,9,11,13,15,17,19
-3 Back squats with weight used on 5 reps for strength
Even minutes 2,4,6,8,10,12,14,16,18,20
-5 Burpees
-Max reps Knees to Elbows for remainder of the minute
Post squat weight and total knees to elbows.
Strength: Back Squat 7 minutes to build to a moderate weight 5 reps
WOD: Every Minute on the Minute (EMOM) for 20 minutes
Odd minutes 1,3,5,7,9,11,13,15,17,19
-3 Back squats with weight used on 5 reps for strength
Even minutes 2,4,6,8,10,12,14,16,18,20
-5 Burpees
-Max reps Knees to Elbows for remainder of the minute
Post squat weight and total knees to elbows.
Sunday, October 26, 2014
Monday, 10/27/2014
Warm up: Run, row, or ride for 10 minutes
Strength: Bench 3 Sets 20 reps
WOD: For time:
25-20-15-10-5
-Ball Slams 40# / 30#
-Bar dips
-Pull ups
-Ab mat sit ups
Post Bench Weight and time.
Strength: Bench 3 Sets 20 reps
WOD: For time:
25-20-15-10-5
-Ball Slams 40# / 30#
-Bar dips
-Pull ups
-Ab mat sit ups
Post Bench Weight and time.
Thursday, October 23, 2014
Friday, 10/24/2014
Warm up: Choice
Strength: Rest
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Kettle Swings 70# / 55#
1-2-3-4-5-6-7-8-9-10
-Hand Release Push ups
-20 Double Unders after each round
Round 1 will be 10 kettles 1 push up and 20 dus then 9 kettles 2 push ups and 20 due, and so on.
Post time.
Strength: Rest
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Kettle Swings 70# / 55#
1-2-3-4-5-6-7-8-9-10
-Hand Release Push ups
-20 Double Unders after each round
Round 1 will be 10 kettles 1 push up and 20 dus then 9 kettles 2 push ups and 20 due, and so on.
Post time.
Wednesday, October 22, 2014
Tuesday, October 21, 2014
Wednesday, 10/22/2014
Warm up: Choice
Strength: Back Squat Find 20 rep max
Use however many sets you need to get warm and then go for it.
20 reps without racking the weight with as much weight as possible.
If you fail, post weight and # of reps completed before failure.
WOD: 3 rounds
-Row 500m max effort.
Rest 3-5 minutes between efforts.
Post squat weight and time for each row.
Strength: Back Squat Find 20 rep max
Use however many sets you need to get warm and then go for it.
20 reps without racking the weight with as much weight as possible.
If you fail, post weight and # of reps completed before failure.
WOD: 3 rounds
-Row 500m max effort.
Rest 3-5 minutes between efforts.
Post squat weight and time for each row.
Monday, October 20, 2014
Tuesday, 10/21/2014
Warm up: 5 minutes on bike, then roll out for 5 minutes.
Then 3 rounds
-30 Double Unders
-10 Burpees
Strength: IN WOD
WOD: Complete entire cycle 2 times For Reps
30 seconds on 30 seconds off:
2x Bench Press 135# / 75#
2x Pull ups
2x Ring Dips (Scale with bar dips if needed)
2x Strict Press 75# / 45#
2x Burpees
After 2nd set of burpees, rest 30 seconds and immediately start at bench again for second cycle.
Post total reps for each movement.
Then 3 rounds
-30 Double Unders
-10 Burpees
Strength: IN WOD
WOD: Complete entire cycle 2 times For Reps
30 seconds on 30 seconds off:
2x Bench Press 135# / 75#
2x Pull ups
2x Ring Dips (Scale with bar dips if needed)
2x Strict Press 75# / 45#
2x Burpees
After 2nd set of burpees, rest 30 seconds and immediately start at bench again for second cycle.
Post total reps for each movement.
Sunday, October 19, 2014
Monday, 10/20/2014
Warm up: Choice
Strength: None
WOD: For Time:
50-40-30-20-10
-Wall Balls 20#/14#
-GHD Sit ups
-Row for Calories
Post time.
Strength: None
WOD: For Time:
50-40-30-20-10
-Wall Balls 20#/14#
-GHD Sit ups
-Row for Calories
Post time.
Thursday, October 16, 2014
Friday, 10/17/2014
Warm up: Choice
Strength: Rest
WOD: AMRAP 7 minutes
-7 Ball Slams 40#/30#
-7 Push ups
Rest 5 minutes
AMRAP 7 minutes
-7 Ball Slams 40#/30#
-7 Ab mat sit ups
Post rounds completed for each part.
Strength: Rest
WOD: AMRAP 7 minutes
-7 Ball Slams 40#/30#
-7 Push ups
Rest 5 minutes
AMRAP 7 minutes
-7 Ball Slams 40#/30#
-7 Ab mat sit ups
Post rounds completed for each part.
Wednesday, October 15, 2014
Tuesday, October 14, 2014
Wednesday, 10/15/2014
Warm up: Choice
Strength: None
WOD: 3 Rounds for time:
-30 Kettle Swings 55# / 35#
-30 GHD Sit ups
-Run 800m
Post time.
Strength: None
WOD: 3 Rounds for time:
-30 Kettle Swings 55# / 35#
-30 GHD Sit ups
-Run 800m
Post time.
Monday, October 13, 2014
Tuesday, 10/14/2014
Warm up: Choice
Strength: Rest
WOD: "Cindy"
AMRAP 20 minutes
-5 Pull Ups
-10 Push Ups
-15 Air Squats
DO NOT SACRIFICE FORM FOR REPS!!!!!!!
Touch your chest to the floor and LOCK OUT YOUR ELBOWS on Push Ups
Get Full Depth on Squats and LOCK OUT YOUR HIPS at Top!
Post Rounds completed.
Strength: Rest
WOD: "Cindy"
AMRAP 20 minutes
-5 Pull Ups
-10 Push Ups
-15 Air Squats
DO NOT SACRIFICE FORM FOR REPS!!!!!!!
Touch your chest to the floor and LOCK OUT YOUR ELBOWS on Push Ups
Get Full Depth on Squats and LOCK OUT YOUR HIPS at Top!
Post Rounds completed.
Sunday, October 12, 2014
Monday, 10/13/2014
Warm up: At around 60%
Run 800m
20 Push ups
20 ghd sit ups
20 air squats
Run 800m
Strength: In Wod
WOD: For time:
-21 Squat Cleans 155# / 95#
-Row 250m
-15 Squat Cleans
-Row 500m
-9 Squat Cleans
-Row 1000m
Post weight used and time.
Run 800m
20 Push ups
20 ghd sit ups
20 air squats
Run 800m
Strength: In Wod
WOD: For time:
-21 Squat Cleans 155# / 95#
-Row 250m
-15 Squat Cleans
-Row 500m
-9 Squat Cleans
-Row 1000m
Post weight used and time.
Thursday, October 9, 2014
Friday, 10/10/2014
Warm up Choice
Strength: None
WOD: Complete 2 rounds of the following
AMRAP 3 Minutes
-3 Strict Pull ups
-3 Bar Dips
Rest 3 minutes
AMRAP 3 Minutes
-5 Push ups
-5 Knees to Elbows
Rest 3 minutes
AMRAP 3 Minutes
-7 Push press 95# / 55#
-7 Ab mat sit ups
Rest 3 minutes
Post rounds completed for each part each round.
Strength: None
WOD: Complete 2 rounds of the following
AMRAP 3 Minutes
-3 Strict Pull ups
-3 Bar Dips
Rest 3 minutes
AMRAP 3 Minutes
-5 Push ups
-5 Knees to Elbows
Rest 3 minutes
AMRAP 3 Minutes
-7 Push press 95# / 55#
-7 Ab mat sit ups
Rest 3 minutes
Post rounds completed for each part each round.
Tuesday, October 7, 2014
Wednesday, 10/8/2014
Warm up: Choice
Strength: In WOD
WOD: "LYNN"
5 Rounds for reps of:
-Max reps Body Weight Bench Press (Cap weight at 225# men 155# women)
-Max reps Pull ups
Rest as needed between efforts
Post weight used and reps completed for Bench and Pull Ups for Each Round.
Strength: In WOD
WOD: "LYNN"
5 Rounds for reps of:
-Max reps Body Weight Bench Press (Cap weight at 225# men 155# women)
-Max reps Pull ups
Rest as needed between efforts
Post weight used and reps completed for Bench and Pull Ups for Each Round.
Monday, October 6, 2014
Tuesday 10/7/2014
Warm Up: Run Somewhere
Strength: In Wod
WOD: 5 Rounds for time
Run 200m
7- Deadlifts #225/155
Run 200m
14- Kettles Swings #70/55
Run 200m
21- Double Unders
Post weight and time
Strength: In Wod
WOD: 5 Rounds for time
Run 200m
7- Deadlifts #225/155
Run 200m
14- Kettles Swings #70/55
Run 200m
21- Double Unders
Post weight and time
Sunday, October 5, 2014
Monday 10/6/2014
Warm Up: Choice
Strength: In WOD
WOD: For Time
60- Bar Facing Burpees
30- Front Squats #155/115(from the ground)
60- Row for Calories
*You must jump over the bar using both feet at the same time. you CANNOT step over the bar.
Post weight and time on the board. HAPPY MONDAY!!!
Strength: In WOD
WOD: For Time
60- Bar Facing Burpees
30- Front Squats #155/115(from the ground)
60- Row for Calories
*You must jump over the bar using both feet at the same time. you CANNOT step over the bar.
Post weight and time on the board. HAPPY MONDAY!!!
Thursday, October 2, 2014
Friday 10/3/2014
Warm Up: Choice
Strength: Rest
WOD: For Time...3....2....1....GO
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, #35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Strength: Rest
WOD: For Time...3....2....1....GO
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, #35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Tuesday, September 30, 2014
Wednesday 10/1/2014
Warm Up: Choice
Strength: Rest
WOD: 10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
Hand Release Push Ups
You'll do 10 pull ups then 1 push up, 9 pull ups then 2 push ups, 8 pull ups then 3 push ups. etc
The goal is to have GOOD form on EVERY rep!
Strength: Rest
WOD: 10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
Hand Release Push Ups
You'll do 10 pull ups then 1 push up, 9 pull ups then 2 push ups, 8 pull ups then 3 push ups. etc
The goal is to have GOOD form on EVERY rep!
Monday, September 29, 2014
Tuesday 9/30/2014
Warm Up:Choice
Strength: Rest
WOD: For Time
30-20-10
-Row for Calories
-GHD Sit Ups
Cash out 400m Run
Post time on board.
Strength: Rest
WOD: For Time
30-20-10
-Row for Calories
-GHD Sit Ups
Cash out 400m Run
Post time on board.
Sunday, September 28, 2014
Monday 9/29/2014
Warm Up: Washburn Loop
Strength: Rest
WOD: 3 Rounds for time
Run 400m
30- Air Squats
20- Push Press #65/ 115
Post time and weight on board
*Crossfit Main Site WOD 9/25/14
Strength: Rest
WOD: 3 Rounds for time
Run 400m
30- Air Squats
20- Push Press #65/ 115
Post time and weight on board
*Crossfit Main Site WOD 9/25/14
Thursday, September 25, 2014
Friday 9/26/2014
Warm Up: Choice
Strength: Rest
FIRDAY!! Please watch and enjoy
WOD: 5 Rounds For Time
10- Thrusters #65/95
10- Knees to Elbows
Post weight and Time
Strength: Rest
FIRDAY!! Please watch and enjoy
WOD: 5 Rounds For Time
10- Thrusters #65/95
10- Knees to Elbows
Post weight and Time
Wednesday, September 24, 2014
Wednesday 9/24/2014
Warm Up: Choice
Strength: None
WOD: For Time
100- Double Unders
50- Row for Calories
30- Burpees
Post Time on Board. Enjoy
Strength: None
WOD: For Time
100- Double Unders
50- Row for Calories
30- Burpees
Post Time on Board. Enjoy
Monday, September 22, 2014
Sunday, September 21, 2014
Monday, 9/22/2014
Warm up: Choice
Strength: IN WOD
WOD: AMRAP 60 Minutes
-Deadlift Men: 1.5x Bodyweight Women: Bodyweight
-Bench Men: Bodyweight Women: 75% Bodyweight
-Squat Clean: Men: 75% Bodyweight Women: 50% Bodyweight
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Get as far as possible in 60 minutes.
First set is 1 deadlift 1 bench 1 squat clean. Second set is 2 deadlift 2 bench 2 squat cleans.
Keep progressing up the ladder as far as you can get in 60 minutes.
SCALING: If you need to scale do so in 1 of 2 ways.
1: Scale the weight to a weight that is manageable but not easy and complete the 60 minutes.
2: Keep the weight but scale the time to 45 minutes or 30 minutes.
Post weights used and rounds completed.
To see a video of this workout. Watch the "IRON TRIATHLON" on youtube. They complete the full 1-20 and it takes them 90+ minutes.
Strength: IN WOD
WOD: AMRAP 60 Minutes
-Deadlift Men: 1.5x Bodyweight Women: Bodyweight
-Bench Men: Bodyweight Women: 75% Bodyweight
-Squat Clean: Men: 75% Bodyweight Women: 50% Bodyweight
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Get as far as possible in 60 minutes.
First set is 1 deadlift 1 bench 1 squat clean. Second set is 2 deadlift 2 bench 2 squat cleans.
Keep progressing up the ladder as far as you can get in 60 minutes.
SCALING: If you need to scale do so in 1 of 2 ways.
1: Scale the weight to a weight that is manageable but not easy and complete the 60 minutes.
2: Keep the weight but scale the time to 45 minutes or 30 minutes.
Post weights used and rounds completed.
To see a video of this workout. Watch the "IRON TRIATHLON" on youtube. They complete the full 1-20 and it takes them 90+ minutes.
Tuesday, September 16, 2014
Wednesday, 9/17/2014
Warm up: Choice
Strength: Rest
WOD: "Elizabeth"
For time:
21-15-9
-Power Cleans 135# / 85#
-Ring Dips
Post weight used an time.
Strength: Rest
WOD: "Elizabeth"
For time:
21-15-9
-Power Cleans 135# / 85#
-Ring Dips
Post weight used an time.
Monday, September 15, 2014
Tuesday, 9/16/2014
Warm up: Choice
Strength: In WOD
WOD: On the Minute for ten minutes
-3 Back Squats
Add weight EVERY minute
Rest 5 minutes
For time:
25-20-15-10-5
-Wall Balls 20#/14#
-Box Jumps 24"/20"
-Row for calories
Post squat weights and time.
Strength: In WOD
WOD: On the Minute for ten minutes
-3 Back Squats
Add weight EVERY minute
Rest 5 minutes
For time:
25-20-15-10-5
-Wall Balls 20#/14#
-Box Jumps 24"/20"
-Row for calories
Post squat weights and time.
Sunday, September 14, 2014
Monday, 9/15/2014
Warm up: Dynamic
Strength: Bench 3 sets 20 reps
WOD: Part 1: For time
20-15-10-5
-Ball Slams 40#/30#
-Push Press 95#/55#
-GHD Sit ups
Rest 5 minutes
Part 2:
4 Rounds each for time
-Sprint 100m
Rest 2 minutes between efforts.
Post Bench weight, time for part 1 and times for each sprint.
Strength: Bench 3 sets 20 reps
WOD: Part 1: For time
20-15-10-5
-Ball Slams 40#/30#
-Push Press 95#/55#
-GHD Sit ups
Rest 5 minutes
Part 2:
4 Rounds each for time
-Sprint 100m
Rest 2 minutes between efforts.
Post Bench weight, time for part 1 and times for each sprint.
Thursday, September 11, 2014
Friday, 9/12/2014
Warm up: Choice
Strength: Back Squat 3 sets 20 reps
WOD: 30 Minutes Skill Work
Choice
-Double Unders
-Muscle Ups
-Power Cleans
-Jerks
Post squat weight and skill worked.
Strength: Back Squat 3 sets 20 reps
WOD: 30 Minutes Skill Work
Choice
-Double Unders
-Muscle Ups
-Power Cleans
-Jerks
Post squat weight and skill worked.
Wednesday, September 10, 2014
Tuesday, September 9, 2014
Wednesday, 9/10/2014
Warm up: Run 1 mile or Row 2000m
Strength: None
WOD: 5 Rounds for Time
-20 Kettle Swings 70#/55#
-20 Knees To Elbows
Post time.
Strength: None
WOD: 5 Rounds for Time
-20 Kettle Swings 70#/55#
-20 Knees To Elbows
Post time.
Monday, September 8, 2014
Tuesday, 9/9/2014
Warm up: Choice
Strength: Work to a heavy 1 rep push press
WOD: AMRAP 20 minutes
Run 100m
then 2 rounds
-5 Pull ups
-10 Push ups
-15 air squats
Post push press weight and number of rounds.
Strength: Work to a heavy 1 rep push press
WOD: AMRAP 20 minutes
Run 100m
then 2 rounds
-5 Pull ups
-10 Push ups
-15 air squats
Post push press weight and number of rounds.
Sunday, September 7, 2014
Monday, 9/8/2014
Warm up: Dynamic
Strength: Clean. Find 1 rep max
WOD: AMRAP 10 minutes
-Box Jumps: Men 24" Women 20" Step Down!
Both feet must land all the way on the box! Hips must lock out at the top! Then STEP DOWN. DO NOT Jump down!
This is a test. Have someone judge your reps. If you are not willing to have someone judge your reps, do not post a score!
A scoring formula will be posted on the white board to calculate score for cleans and box jumps.
Post Clean weight and # of reps, along with score.
Strength: Clean. Find 1 rep max
WOD: AMRAP 10 minutes
-Box Jumps: Men 24" Women 20" Step Down!
Both feet must land all the way on the box! Hips must lock out at the top! Then STEP DOWN. DO NOT Jump down!
This is a test. Have someone judge your reps. If you are not willing to have someone judge your reps, do not post a score!
A scoring formula will be posted on the white board to calculate score for cleans and box jumps.
Post Clean weight and # of reps, along with score.
Thursday, September 4, 2014
Friday, 9/05/2014
Warm up: Choice
Strength: None
WOD: TABATA intervals: 20 seconds on 10 seconds off
4 rounds push ups
4 rounds ab mat sit ups
4 rounds pull ups
Rest 2 minutes
4 rounds push ups
4 rounds ab mat sit ups
4 rounds pull ups
Post total reps for each movement.
Strength: None
WOD: TABATA intervals: 20 seconds on 10 seconds off
4 rounds push ups
4 rounds ab mat sit ups
4 rounds pull ups
Rest 2 minutes
4 rounds push ups
4 rounds ab mat sit ups
4 rounds pull ups
Post total reps for each movement.
Tuesday, September 2, 2014
Wednesday, 9/03/2014
Warm up: Dynamic
Strength: None
WOD: For time:
-Run 200m
-15 burpees
-Run 400m
-30 burpees
-Run 800m
-45 burpees
-Run 1600m
-60 burpees
Thank you Jantz!
Post time.
Check the board for your run routes and make sure you are going the full distance!
Strength: None
WOD: For time:
-Run 200m
-15 burpees
-Run 400m
-30 burpees
-Run 800m
-45 burpees
-Run 1600m
-60 burpees
Thank you Jantz!
Post time.
Check the board for your run routes and make sure you are going the full distance!
Monday, September 1, 2014
Tuesday, 9/2/2014
Warm up: Choice
Strength: In WOD
WOD: "Friends don't let friends skip leg day!!"
For time:
-50 calorie row
-50 back squats 135#/75#
-50 calories on airdyne
-50 back squats 135#/75#
-50 calorie row
Post time.
Strength: In WOD
WOD: "Friends don't let friends skip leg day!!"
For time:
-50 calorie row
-50 back squats 135#/75#
-50 calories on airdyne
-50 back squats 135#/75#
-50 calorie row
Post time.
Thursday, August 28, 2014
Friday, 8/29/2014
Choice Day
Choose your workout…. anything you want to work on.
Post choice and details to the board.
Choose your workout…. anything you want to work on.
Post choice and details to the board.
Wednesday, August 27, 2014
Tuesday, August 26, 2014
Wednesday, 8/27/2014
Warm up: Choice
Strength: Rest
WOD: 5 Rounds for time:
-20 Wall balls 20#/14#
-20 Push ups
-20 Ab mat sit ups
Post time.
Strength: Rest
WOD: 5 Rounds for time:
-20 Wall balls 20#/14#
-20 Push ups
-20 Ab mat sit ups
Post time.
Monday, August 25, 2014
Tuesday, 8/26/2014
Warm up: Choice
Strength: In WOD
WOD: Pick 1 of the following 4
1: Men 135# Women 65#
-15 Clean and Jerks
-Run 800m
-10 Clean and Jerks
-Run 800m
-5 Clean and Jerks
2: Men 165# Women 95#
-12 Clean and Jerks
-Run 400m
-9 Clean and Jerks
-Run 400m
-6 Clean and Jerks
3: Men 185# Women 105#
-10 Clean and Jerks
-Run 200m
-8 Clean and Jerks
-Run 200m
-6 Clean and Jerks
4: Men 205# Women 135#
-9 Clean and Jerks
-Run 100m
-6 Clean and Jerks
-Run 100m
-3 Clean and Jerks
Post choice of workout and time.
Strength: In WOD
WOD: Pick 1 of the following 4
1: Men 135# Women 65#
-15 Clean and Jerks
-Run 800m
-10 Clean and Jerks
-Run 800m
-5 Clean and Jerks
2: Men 165# Women 95#
-12 Clean and Jerks
-Run 400m
-9 Clean and Jerks
-Run 400m
-6 Clean and Jerks
3: Men 185# Women 105#
-10 Clean and Jerks
-Run 200m
-8 Clean and Jerks
-Run 200m
-6 Clean and Jerks
4: Men 205# Women 135#
-9 Clean and Jerks
-Run 100m
-6 Clean and Jerks
-Run 100m
-3 Clean and Jerks
Post choice of workout and time.
Sunday, August 24, 2014
Monday, 8/25/2014
Warm up: 3 Rounds at warm ups pace
-10 Air Squats
-10 Push ups
-10 GHD Sit ups
-10 Pull ups
Strength: None
WOD: For Time:
-30 Burpees
-50 Kettle Swings 55#/35#
-Run 800m
-50 Kettle Swings
-30 Burpees
Post time.
Compare to 6/12/2013
-10 Air Squats
-10 Push ups
-10 GHD Sit ups
-10 Pull ups
Strength: None
WOD: For Time:
-30 Burpees
-50 Kettle Swings 55#/35#
-Run 800m
-50 Kettle Swings
-30 Burpees
Post time.
Compare to 6/12/2013
Thursday, August 21, 2014
Wednesday, August 20, 2014
Tuesday, August 19, 2014
Wednesday, 8/20/2014
Warm up: Choice
Strength: Rest
WOD: 3 Rounds Each for time:
-Run 800m
-20 GHD Sit ups
-20 Kettle Swings 55#/35#
-10 Knees to Elbows
-10 Burpees
Rest 4 minutes between rounds.
Post time for each round.
Strength: Rest
WOD: 3 Rounds Each for time:
-Run 800m
-20 GHD Sit ups
-20 Kettle Swings 55#/35#
-10 Knees to Elbows
-10 Burpees
Rest 4 minutes between rounds.
Post time for each round.
Monday, August 18, 2014
Tuesday, 8/19/2014
Warm up: 100 calories on Airdyne
Strength: In WOD
WOD: AMRAP 25 minutes
75% Body weight
-5 Bench Press
-5 Dead Lifts
-5 Power Cleans
Post weight used and # of rounds completed.
Strength: In WOD
WOD: AMRAP 25 minutes
75% Body weight
-5 Bench Press
-5 Dead Lifts
-5 Power Cleans
Post weight used and # of rounds completed.
Sunday, August 17, 2014
Monday, 8/18/2014
Warm up: Choice
Strength: None
WOD: For time:
-Row 2000m
-50 GHD Sit ups
-40 Wall Balls 20#/14#
-30 Box Jumps 30"/24"
-20 Burpee Pull Ups
-10 Clean and Jerks 135# / 95#
Post time.
Compare to 1/4/2013
Strength: None
WOD: For time:
-Row 2000m
-50 GHD Sit ups
-40 Wall Balls 20#/14#
-30 Box Jumps 30"/24"
-20 Burpee Pull Ups
-10 Clean and Jerks 135# / 95#
Post time.
Compare to 1/4/2013
Thursday, August 14, 2014
Friday, 8/15/2014
Warm up: Choice
Strength: None
WOD: 5 Rounds For time:
-40 Air Squats
-Run 50m
-20 Push Ups
-Run 100m
-10 Pull ups
-Run 200m
Focus on full range of motion. Slow it down and make sure you get full depth and lock out the hips on the squats, make sure you are touching your chest to the floor and locking out elbows on the push ups.
Post time.
Strength: None
WOD: 5 Rounds For time:
-40 Air Squats
-Run 50m
-20 Push Ups
-Run 100m
-10 Pull ups
-Run 200m
Focus on full range of motion. Slow it down and make sure you get full depth and lock out the hips on the squats, make sure you are touching your chest to the floor and locking out elbows on the push ups.
Post time.
Wednesday, August 13, 2014
Tuesday, August 12, 2014
Wednesday, 8/13/2014
Warm up: Dynamic
Strength: None
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Box Jumps 24"/20"
1-2-3-4-5-6-7-8-9-10
-Ball Slams 40# / 30#
30 Double unders after each round.
Post time.
Strength: None
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Box Jumps 24"/20"
1-2-3-4-5-6-7-8-9-10
-Ball Slams 40# / 30#
30 Double unders after each round.
Post time.
Monday, August 11, 2014
Tuesday, 8/12/2014
Warm up: Choice
Strength: None
WOD: AMRAP 1 Minute
-25 Wall Balls 20# / 14#
-25 Knees to Elbows
-25 Push Ups
-25 Pull Ups
Rest 2 minutes
AMRAP 3 minutes of Same thing
Rest 3 minutes
AMRAP 6 minutes of Same thing
Rest 4 minutes
AMRAP 9 minutes of Same thing to Finish.
At the beginning of each AMRAP start back at the wall balls. The goal being to get as far through as possible within the given time frame.
Post total reps completed for each round. Meaning if you get 20 knees to elbows in the first round, post 45reps.
Post reps for each round and total overall reps completed.
Strength: None
WOD: AMRAP 1 Minute
-25 Wall Balls 20# / 14#
-25 Knees to Elbows
-25 Push Ups
-25 Pull Ups
Rest 2 minutes
AMRAP 3 minutes of Same thing
Rest 3 minutes
AMRAP 6 minutes of Same thing
Rest 4 minutes
AMRAP 9 minutes of Same thing to Finish.
At the beginning of each AMRAP start back at the wall balls. The goal being to get as far through as possible within the given time frame.
Post total reps completed for each round. Meaning if you get 20 knees to elbows in the first round, post 45reps.
Post reps for each round and total overall reps completed.
Monday 8/11/2014
Warm up: Choice
Strength: In Workout
WOD: Row 500m
Grace x2 (60 reps of Clean & Jerks #135/95)
Row 500m
For time. Post weight and time
It's really not that bad!!!! :)
Strength: In Workout
WOD: Row 500m
Grace x2 (60 reps of Clean & Jerks #135/95)
Row 500m
For time. Post weight and time
It's really not that bad!!!! :)
Thursday, August 7, 2014
Friday, 8/8/2014
Warm up: Choice
Strength: Back Squat 5 sets 3 reps
All 5 sets should be at the same weight. Do not count warm up sets. Build up to a heavy 3 then do 5 sets.
WOD: Rest 5-10 minutes after squats.
For time:
-Run 1 mile
Post squat weight and time for mile.
Strength: Back Squat 5 sets 3 reps
All 5 sets should be at the same weight. Do not count warm up sets. Build up to a heavy 3 then do 5 sets.
WOD: Rest 5-10 minutes after squats.
For time:
-Run 1 mile
Post squat weight and time for mile.
Wednesday, August 6, 2014
Tuesday, August 5, 2014
Wednesday, 8/6/2014
Warm up: Choice
Strength: Strict Press 3-3-3-3-3
Increase weight each set.
WOD: For time:
-Row 1000m
-50 Push ups
-50 Double Unders
-50 Ab mat sit ups
-50 Double Unders
-Row 1000m
Post press weight for each set and time.
Strength: Strict Press 3-3-3-3-3
Increase weight each set.
WOD: For time:
-Row 1000m
-50 Push ups
-50 Double Unders
-50 Ab mat sit ups
-50 Double Unders
-Row 1000m
Post press weight for each set and time.
Monday, August 4, 2014
Tuesday, 8/5/2014
Warm up: Choice
Strength: Rest
WOD: For time:
-run 800m
-15 hand release push ups
-10 Knees to elbows
-5 strict pull ups
-run 400m
-15 ghd sit ups
-10 kettle swings 70#/55#
-5 strict chin ups
-run 200m
-15 bar dips
-10 ab mat sit ups
-5 burpee pull ups
Post time.
Strength: Rest
WOD: For time:
-run 800m
-15 hand release push ups
-10 Knees to elbows
-5 strict pull ups
-run 400m
-15 ghd sit ups
-10 kettle swings 70#/55#
-5 strict chin ups
-run 200m
-15 bar dips
-10 ab mat sit ups
-5 burpee pull ups
Post time.
Sunday, August 3, 2014
Monday, 8/4/2014
Warm up: Dynamic
Strength: Thrusters 3-3-3-3-3
Increase weight every set to a heavy 3 reps
WOD: 5 Rounds EACH for time:
-Sprint 50 meters
-Backpedal 50 meters
Rest 2 minutes between rounds
Sprint down and backpedal back. Clock stops when you cross the start line on backpedal.
Post weight for thrusters and time for each run.
Strength: Thrusters 3-3-3-3-3
Increase weight every set to a heavy 3 reps
WOD: 5 Rounds EACH for time:
-Sprint 50 meters
-Backpedal 50 meters
Rest 2 minutes between rounds
Sprint down and backpedal back. Clock stops when you cross the start line on backpedal.
Post weight for thrusters and time for each run.
Thursday, July 31, 2014
Wednesday, July 30, 2014
Tuesday, July 29, 2014
Wednesday, 7/30/2014
Warm up: Choice
Strength: Rest
WOD: 3 rounds for time:
-15 pull ups
-15 kettle swings 70#/55#
-15 toes to bars (if you can't do toes to bar sub with knees to elbows)
-10 burpees
-30 double unders
Post time.
Strength: Rest
WOD: 3 rounds for time:
-15 pull ups
-15 kettle swings 70#/55#
-15 toes to bars (if you can't do toes to bar sub with knees to elbows)
-10 burpees
-30 double unders
Post time.
Monday, July 28, 2014
Tuesday, 7/29/2014
Warm up: Choice
Strength: In WOD
WOD: 4 rounds for reps:
weight: Men 135# Women 75#
AMRAP 1 minute
-Front Rack Stationary lunge steps
rest 1 minute
AMRAP 1 minute
-Front rack Weighted step ups Men 20" Women 18"
rest 1 minute
AMRAP 1 minute
-Wall Balls Men 20# Women 14#
Rest 3 minutes
Post reps for each round.
Strength: In WOD
WOD: 4 rounds for reps:
weight: Men 135# Women 75#
AMRAP 1 minute
-Front Rack Stationary lunge steps
rest 1 minute
AMRAP 1 minute
-Front rack Weighted step ups Men 20" Women 18"
rest 1 minute
AMRAP 1 minute
-Wall Balls Men 20# Women 14#
Rest 3 minutes
Post reps for each round.
Sunday, July 27, 2014
Monday, 7/28/2014
Warm up: Choice
Strength: Bench 4 sets 7 reps (remember, warm up sets do not count. work up to your weight then do 4 sets.
WOD: For time
-9 Hang Power Cleans 185#/115#
-10 Ball Slams 40#/30#
-6 Hang Power Cleans
-15 Ball Slams
-3 Hang Power Cleans
-20 Ball Slams
Post bench weight and time.
Strength: Bench 4 sets 7 reps (remember, warm up sets do not count. work up to your weight then do 4 sets.
WOD: For time
-9 Hang Power Cleans 185#/115#
-10 Ball Slams 40#/30#
-6 Hang Power Cleans
-15 Ball Slams
-3 Hang Power Cleans
-20 Ball Slams
Post bench weight and time.
Thursday, July 24, 2014
Friday, 7/25/2014 HAPPY BIRTHDAY ANNE!!!!!!!
ANNE, THANK YOU FOR EVERYTHING YOU DO!!!!!!!!! THIS ONE IS FOR YOU!
Warm up: Choice
WOD: ANNE
7/24/14 Anne turned 53 and is still getting after it in the gym. Give this your best shot and give a happy birthday to Anne!
5 ROUNDS FOR TIME:
-7 Deadlifts 225#/155#
-24 Calorie row
-14 Ball slams 40#/30#
CASH OUT 53 BURPEES (YOU KNEW THERE GONNA BE BURPEES!!)
CLOCK STOPS ONLY AFTER BURPEES ARE COMPLETED.
POST TIME AND MESSAGE TO ANNE!
Warm up: Choice
WOD: ANNE
7/24/14 Anne turned 53 and is still getting after it in the gym. Give this your best shot and give a happy birthday to Anne!
5 ROUNDS FOR TIME:
-7 Deadlifts 225#/155#
-24 Calorie row
-14 Ball slams 40#/30#
CASH OUT 53 BURPEES (YOU KNEW THERE GONNA BE BURPEES!!)
CLOCK STOPS ONLY AFTER BURPEES ARE COMPLETED.
POST TIME AND MESSAGE TO ANNE!
Wednesday, July 23, 2014
Thursday, 7/24/2014
Rest Day!
Today is Anne's Birthday! We will be doing a special birthday WOD for Anne on Friday. Please wish her a very happy birthday when you see her.
There will also be a gathering at Wingers on Friday to celebrate Anne's birthday. Come join in the WOD and then after head to Wingers for a little fun.
Today is Anne's Birthday! We will be doing a special birthday WOD for Anne on Friday. Please wish her a very happy birthday when you see her.
There will also be a gathering at Wingers on Friday to celebrate Anne's birthday. Come join in the WOD and then after head to Wingers for a little fun.
Tuesday, July 22, 2014
Wednesday, 7/23/2014
Warm up: Choice
Strength: Rest
WOD: For time
-Row 1000m
-100 burpees
-Run 800m
Post time and thank Ruben for the burpees!
Strength: Rest
WOD: For time
-Row 1000m
-100 burpees
-Run 800m
Post time and thank Ruben for the burpees!
Monday, July 21, 2014
Tuesday, 7/22/2014
Warm up: Run 1 mile
Strength: None
WOD: AMRAP 20 minutes
-10 Wall Balls 20# / 14#
-7 Push ups GET FULL RANGE OF MOTION!! ALL THE WAY DOWN AND UP!
-5 ab mat sit ups
Post rounds completed.
Strength: None
WOD: AMRAP 20 minutes
-10 Wall Balls 20# / 14#
-7 Push ups GET FULL RANGE OF MOTION!! ALL THE WAY DOWN AND UP!
-5 ab mat sit ups
Post rounds completed.
Sunday, July 20, 2014
Monday, 7/21/2014
Warm up: Choice
Strength: In WOD
WOD: For time:
-50 Double Unders
-21 Power Cleans 135#/75#
-21 GHD Sit ups
-21 Bar Dips
-50 Double Unders
-15 Power Cleans
-15 GHD Sit ups
-15 Bar Dips
-50 Double unders
-9 Power Cleans
-9 GHD Sit ups
-9 Bar Dips
-50 Double Unders
Post Time.
Strength: In WOD
WOD: For time:
-50 Double Unders
-21 Power Cleans 135#/75#
-21 GHD Sit ups
-21 Bar Dips
-50 Double Unders
-15 Power Cleans
-15 GHD Sit ups
-15 Bar Dips
-50 Double unders
-9 Power Cleans
-9 GHD Sit ups
-9 Bar Dips
-50 Double Unders
Post Time.
Thursday, July 17, 2014
Friday, 7/18/2014
Warm up: Choice
Strength: Rest
WOD: 4 rounds For time:
-50 Air Squats
-50 Double Unders
-Run 400m
Post time.
Strength: Rest
WOD: 4 rounds For time:
-50 Air Squats
-50 Double Unders
-Run 400m
Post time.
Wednesday, July 16, 2014
Tuesday, July 15, 2014
Wednesday, 7/16/2014
Warm up: Choice
Strength: Rest
WOD: 10 Rounds for time
-10 box push ups Focus on FORM!!!! Do not let hips sag
-10 kettle swings 55#/35#
-10 ab mat sit ups
Box push ups can be done with 45# plates as well.
Place feet on 1 box or plate and each hand on another, chest should be below box or plates at the bottom of the push up. Lock out elbows completely.
Post time.
Strength: Rest
WOD: 10 Rounds for time
-10 box push ups Focus on FORM!!!! Do not let hips sag
-10 kettle swings 55#/35#
-10 ab mat sit ups
Box push ups can be done with 45# plates as well.
Place feet on 1 box or plate and each hand on another, chest should be below box or plates at the bottom of the push up. Lock out elbows completely.
Post time.
Tuesday 7/15/14
Warm Up: Dynamic
Strength: In WOD
WOD: Take your time for warm up sets. Find a 1REP max for Power/ Squat Clean. After finding your max. Run, Ride or Row for 15 mins.
Post max weight
Strength: In WOD
WOD: Take your time for warm up sets. Find a 1REP max for Power/ Squat Clean. After finding your max. Run, Ride or Row for 15 mins.
Post max weight
Sunday, July 13, 2014
Monday, 7/14/2014
Warm up: choice
Strength: none
WOD: 4 rounds for time:
-run 200m
-25 ghd sit ups
-25 kettle swings 55#/35#
-run 200m
-10 power cleans 155#/95#
-10 burpees
Post time.
Thursday, July 10, 2014
Friday, 7/11/2014
CHOICE!!!!
WOD is up to you. Pick something you are good at or a weakness that you want to work on.
Post your workout.
WOD is up to you. Pick something you are good at or a weakness that you want to work on.
Post your workout.
Wednesday, July 9, 2014
Tuesday, July 8, 2014
Wednesday, 7/9/2014
Warm up: Choice
Strength: Rest
WOD: 4 rounds for time of:
-30 Wall Balls (Choose weight)
-Run 400m
Post weight and time.
Strength: Rest
WOD: 4 rounds for time of:
-30 Wall Balls (Choose weight)
-Run 400m
Post weight and time.
Monday, July 7, 2014
Tuesday, 7/8/2014
Warm up: Choice
Strength: None
WOD: For time and reps:
-Run 1 mile
Rest 5 minutes
AMRAP 5 minutes
-3 burpees
-5 box jumps 24"/20"
-7 Kettle Swings 55# / 35#
Rest 5 minutes
-Run 1 mile
Post time for each mile and # of rounds.
Strength: None
WOD: For time and reps:
-Run 1 mile
Rest 5 minutes
AMRAP 5 minutes
-3 burpees
-5 box jumps 24"/20"
-7 Kettle Swings 55# / 35#
Rest 5 minutes
-Run 1 mile
Post time for each mile and # of rounds.
Sunday, July 6, 2014
Monday, 7/7/2014
Warm up: Choice
Strength: In WOD
WOD: "BELL" Hero WOD
3 Rounds for time of:
-21 Deadlifts 185#/105#
-15 Pull ups
-9 Front Squats 185#/105#
DO NOT USE RACKS
Post time.
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.
Strength: In WOD
WOD: "BELL" Hero WOD
3 Rounds for time of:
-21 Deadlifts 185#/105#
-15 Pull ups
-9 Front Squats 185#/105#
DO NOT USE RACKS
Post time.
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.
Wednesday, July 2, 2014
Tuesday, July 1, 2014
Wednesday, 7/2/2014
Warm up: Choice
Strength: In WOD
WOD: For time, guys 135# girls 95#
25 Hand Release push-ups
50 double-unders
3 clean and jerk
50 sit-ups
3 clean and jerk
40 double-unders
3 clean and jerk
40 sit-ups
3 clean and jerk
30 double-unders
3 clean and jerk
30 sit-ups
3 clean and jerk
20 double-unders
3 clean and jerk
20 sit-ups
3 clean and jerk
10 double-unders
3 clean and jerk
10 sit-ups
3 clean and jerk
25 Hand Release push-ups
Strength: In WOD
WOD: For time, guys 135# girls 95#
25 Hand Release push-ups
50 double-unders
3 clean and jerk
50 sit-ups
3 clean and jerk
40 double-unders
3 clean and jerk
40 sit-ups
3 clean and jerk
30 double-unders
3 clean and jerk
30 sit-ups
3 clean and jerk
20 double-unders
3 clean and jerk
20 sit-ups
3 clean and jerk
10 double-unders
3 clean and jerk
10 sit-ups
3 clean and jerk
25 Hand Release push-ups
Post time
Monday, June 30, 2014
Tuesday, 7/1/2014
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.
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.
Sunday, June 29, 2014
Monday, 6/30/3014
Warm up: Choice
Strength: In WOD
WOD: 4 Rounds each for time:
-10 bench press (guys = 185# or 225#, girls = 75# or 115#) Try to get sets unbroken
-10 pull ups
-Run 200m
-10 push press 115# / 65#
-10 ab mat sir ups
-Run 200m
-10 kettle swings 70# / 55#
-10 burpees
Rest 5 minutes between rounds
Post weight used and time for each round.
Strength: In WOD
WOD: 4 Rounds each for time:
-10 bench press (guys = 185# or 225#, girls = 75# or 115#) Try to get sets unbroken
-10 pull ups
-Run 200m
-10 push press 115# / 65#
-10 ab mat sir ups
-Run 200m
-10 kettle swings 70# / 55#
-10 burpees
Rest 5 minutes between rounds
Post weight used and time for each round.
Thursday, June 26, 2014
Friday, 6/27/2014
Warm up: Choice
Strength: Rest
WOD: 4 rounds for time:
-50 calorie row
-25 ghd sit ups
-15 burpees
Post time.
Strength: Rest
WOD: 4 rounds for time:
-50 calorie row
-25 ghd sit ups
-15 burpees
Post time.
Tuesday, June 24, 2014
Wednesday, 6/25/2014
Warm up: Choice
Strength: In WOD
WOD: 4 rounds
-Run 400
-15 Dead lift 225#/135#
Concentrate on form! Focus on breathing for Deadlifts.
Post weight and time.
Strength: In WOD
WOD: 4 rounds
-Run 400
-15 Dead lift 225#/135#
Concentrate on form! Focus on breathing for Deadlifts.
Post weight and time.
Monday, June 23, 2014
Tuesday, 6/24/2014
Warm up: Dynamic
Strength: None
WOD: 4 rounds for time
-Run 1 gasser
-10 Thrusters 95#/65#
-10 Box Jumps 24"/20"
-20 GHD Sit ups
Gasser is 50yards down and back 2 times. Total of 200yards
Post time.
Strength: None
WOD: 4 rounds for time
-Run 1 gasser
-10 Thrusters 95#/65#
-10 Box Jumps 24"/20"
-20 GHD Sit ups
Gasser is 50yards down and back 2 times. Total of 200yards
Post time.
Sunday, June 22, 2014
Monday, 6/23/2014
Warm up: Choice
Strength: None
WOD: On the minute for 20 minutes:
Odd minutes: 1,3,5,7,9,11,13,15,17.19
-7 Supine Ring Pull ups
-5 Bar Dips
-7 Knees to Elbows
Even minutes: 2,4,6,8,10,12,14,16,18,20
-10 push ups
-5 pull ups
-10 ab mat sit ups
For every round not completed in the minute, count a penalty.
After the 20 minutes do 7 burpees for every penalty.
Post # of penalties.
Strength: None
WOD: On the minute for 20 minutes:
Odd minutes: 1,3,5,7,9,11,13,15,17.19
-7 Supine Ring Pull ups
-5 Bar Dips
-7 Knees to Elbows
Even minutes: 2,4,6,8,10,12,14,16,18,20
-10 push ups
-5 pull ups
-10 ab mat sit ups
For every round not completed in the minute, count a penalty.
After the 20 minutes do 7 burpees for every penalty.
Post # of penalties.
Thursday, June 19, 2014
Friday, 6/20/2014
Warm up: Choice
Strength: IN WOD
WOD: For time:
-Row 250m
-30 Power Cleans 135#/75#
-30 Kettle Swings 55#/35#
-Row 250m
-20 Power Cleans
-20 Kettle Swings
-Row 250m
-10 Power Cleans
-10 Kettle Swings
-Row 250m
Post time.
Strength: IN WOD
WOD: For time:
-Row 250m
-30 Power Cleans 135#/75#
-30 Kettle Swings 55#/35#
-Row 250m
-20 Power Cleans
-20 Kettle Swings
-Row 250m
-10 Power Cleans
-10 Kettle Swings
-Row 250m
Post time.
Wednesday, June 18, 2014
Tuesday, June 17, 2014
Wednesday, 6/18/2014
Warm up: Choice
Strength: None
WOD: 3 rounds for time:
-Run 800m
-30 ab mat sit ups
-30 wall balls 25#/15#
Post time.
Strength: None
WOD: 3 rounds for time:
-Run 800m
-30 ab mat sit ups
-30 wall balls 25#/15#
Post time.
Monday, June 16, 2014
Tuesday, 6/17/2014
Warm up: Run, row or ride 10 minutes
Strength: None
WOD: 3 cycles
AMRAP 5 minutes
-7 box jumps 24"/20"
-7 burpees
-7 knees to elbows
-20 double unders
Rest 3 minutes between cycles.
Post rounds completed for each cycle.
Strength: None
WOD: 3 cycles
AMRAP 5 minutes
-7 box jumps 24"/20"
-7 burpees
-7 knees to elbows
-20 double unders
Rest 3 minutes between cycles.
Post rounds completed for each cycle.
Sunday, June 15, 2014
Monday, 6/16/2014
Warm up: Choice
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Back Squat body weight or greater
-Power Cleans 75% body weight
Post weights and time.
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Back Squat body weight or greater
-Power Cleans 75% body weight
Post weights and time.
Friday, June 13, 2014
Friday, 6/13/2014
Warm up: Choice
Strength: IN WOD
WOD: 8 Rounds for time:
-8 burpees
-8 Box Jumps 24"/20"
-8 Thrusters 95#/55#
Post time.
Strength: IN WOD
WOD: 8 Rounds for time:
-8 burpees
-8 Box Jumps 24"/20"
-8 Thrusters 95#/55#
Post time.
Tuesday, June 10, 2014
Wednesday, 6/11/2014
Warm up: Choice
Strength: Rest
WOD: for total calories
6 rounds of
1 minute on 45 seconds off
-Airdyne
-Row
So, you will start out on Airdyne. Ride 1 minute for calories, then rest 45 seconds, then row for 1 minute, rest 45 seconds then back to airdyne.
Total work time will be 12 minutes.
Total time of wod will be 21 minutes.
Post total calories for Airdyne and Row.
Strength: Rest
WOD: for total calories
6 rounds of
1 minute on 45 seconds off
-Airdyne
-Row
So, you will start out on Airdyne. Ride 1 minute for calories, then rest 45 seconds, then row for 1 minute, rest 45 seconds then back to airdyne.
Total work time will be 12 minutes.
Total time of wod will be 21 minutes.
Post total calories for Airdyne and Row.
Monday, June 9, 2014
Tuesday, 6/10/2014
Warm up: Dynamic
Strength: Bench find a 1 rep max
WOD: For time:
21-15-9
-Pull ups
-Bar dips
-Push Press 95#/55#
Post bench weight and time.
Strength: Bench find a 1 rep max
WOD: For time:
21-15-9
-Pull ups
-Bar dips
-Push Press 95#/55#
Post bench weight and time.
Sunday, June 8, 2014
Monday, 6/09/2014
Warm up: Choice
Strength: None
WOD: Part 1: AMRAP 10 minutes
-10 Overhead lunge steps 35#/15# (Make sure arms are COMPLETELY LOCKED OUT FOR EVERY REP!!!) If you aren't locked out, don't do the rep!
-15 ab mat sit ups
Rest 5 minutes
Part 2: 5 rounds for time:
-40 air squats (FULL Depth and Full lockouts of the hips at the top!)
-Run 200m
Post rounds completed for Part 1 and time for Part 2.
Strength: None
WOD: Part 1: AMRAP 10 minutes
-10 Overhead lunge steps 35#/15# (Make sure arms are COMPLETELY LOCKED OUT FOR EVERY REP!!!) If you aren't locked out, don't do the rep!
-15 ab mat sit ups
Rest 5 minutes
Part 2: 5 rounds for time:
-40 air squats (FULL Depth and Full lockouts of the hips at the top!)
-Run 200m
Post rounds completed for Part 1 and time for Part 2.
Thursday, June 5, 2014
Friday, 6/6/2014
Warm up: Choice
Strength: None
WOD: For time:
Choose weight for entire wod: Girls between 35# and 55#. Guys between 55#-70#
-100m Farmer Carry with kettle-bells or dumbbells in each hand
-20 Kettle swings with whatever weight you are using for farmer carry
-100m Farmer Carry
-20 Knees to elbows
-100m Farmer Carry
-20 burpees
-100m Farmer Carry
-20 burpees
-100m Farmer Carry
-20 Knees to elbows
-100m Farmer Carry
-20 Kettle swings
-100m Farmer Carry
Post weight used and time.
Strength: None
WOD: For time:
Choose weight for entire wod: Girls between 35# and 55#. Guys between 55#-70#
-100m Farmer Carry with kettle-bells or dumbbells in each hand
-20 Kettle swings with whatever weight you are using for farmer carry
-100m Farmer Carry
-20 Knees to elbows
-100m Farmer Carry
-20 burpees
-100m Farmer Carry
-20 burpees
-100m Farmer Carry
-20 Knees to elbows
-100m Farmer Carry
-20 Kettle swings
-100m Farmer Carry
Post weight used and time.
Tuesday, June 3, 2014
Wednesday, 6/4/2014
Warm up: Choice
Strength: Rest
WOD: 4 rounds each for time
-Run 400m
Rest 3 to 1 between rounds. (If it takes you 1:30 rest 4:30)
Post times for each round.
Strength: Rest
WOD: 4 rounds each for time
-Run 400m
Rest 3 to 1 between rounds. (If it takes you 1:30 rest 4:30)
Post times for each round.
Monday, June 2, 2014
Tuesday, 6/3/2014
Warm up: Choice
Strength: Rest
WOD: 4 total rounds
AMRAP 3 minutes
-5 Pull ups
-7 Kettle Swings 55# / 35#
-10 Push ups
Rest 5 minutes between rounds.
Post rounds completed for each.
Strength: Rest
WOD: 4 total rounds
AMRAP 3 minutes
-5 Pull ups
-7 Kettle Swings 55# / 35#
-10 Push ups
Rest 5 minutes between rounds.
Post rounds completed for each.
Sunday, June 1, 2014
Monday, 6/2/2014
Warm up: Choice
Strength: In WOD (Remember, this means the focus of the WOD is STRENGTH!)
WOD: 4 rounds for time:
-Run 800m
-25 GHD Sit ups
-10 Back Squats (Choose weight, but go heavy. Take the extra rest if needed!)
Choose a weight that is a difficult set of 10!)
Post squat weight and time.
Strength: In WOD (Remember, this means the focus of the WOD is STRENGTH!)
WOD: 4 rounds for time:
-Run 800m
-25 GHD Sit ups
-10 Back Squats (Choose weight, but go heavy. Take the extra rest if needed!)
Choose a weight that is a difficult set of 10!)
Post squat weight and time.
Thursday, May 29, 2014
Friday, 5/30/2014
Warm up: Dynamic
Strength: Rest
WOD: Get as far as possible in 25 minutes:
-Run 800m
-30 Burpees
-40 Ab mat sit ups
-50 Air Squats
-Row 500m
-50 Air Squats
-40 Ab mat sit ups
-30 Burpees
-Run 800m
Post furthest point completed in 25 minutes or time if completed.
Strength: Rest
WOD: Get as far as possible in 25 minutes:
-Run 800m
-30 Burpees
-40 Ab mat sit ups
-50 Air Squats
-Row 500m
-50 Air Squats
-40 Ab mat sit ups
-30 Burpees
-Run 800m
Post furthest point completed in 25 minutes or time if completed.
Tuesday, May 27, 2014
Wednesday, 5/28/2014
Warm up: Choice
Strength: In WOD
WOD: For time:
21-18-15-12-9-6-3
-Bench press 75% body weight
-Box jumps 24"/20"
-Push ups
-Burpees
Post time and weight for bench.
Strength: In WOD
WOD: For time:
21-18-15-12-9-6-3
-Bench press 75% body weight
-Box jumps 24"/20"
-Push ups
-Burpees
Post time and weight for bench.
Monday, May 26, 2014
Tuesday, 5/27/2014
Warm up: Choice
Strength: In WOD
WOD: 3 rounds
AMRAP 3 minutes
-3 Deadlift 225# / 155#
-3 Bar over burpees
Rest 3 minutes between rounds.
Post rounds completed for each of 3 efforts.
Strength: In WOD
WOD: 3 rounds
AMRAP 3 minutes
-3 Deadlift 225# / 155#
-3 Bar over burpees
Rest 3 minutes between rounds.
Post rounds completed for each of 3 efforts.
Thursday, May 22, 2014
Friday, 5/23/2014
IRON OWL CHALLENGE!!!!
GYM WILL BE CLOSED AT 11:OO AM
If you want to get a workout in before then, feel free, but please do not move any of the equipment that will be out. We are setting up for the events that will be taking place in the afternoon.
Please come down to the gym around 4 to help out with judging and scoring, or just to show support to all the participants.
If you do come down, please either park in the front or the very back parking lots. The area in front of the gym will be roped off for one of the events.
For those working out tomorrow:
Warm up: Choice
Strength: None
WOD: 4 rounds for time:
-Run 400m
-20 Kettle swings 55#/35#
-20 GHD sit ups
-20 Push ups
-20 air squats
Post time.
GYM WILL BE CLOSED AT 11:OO AM
If you want to get a workout in before then, feel free, but please do not move any of the equipment that will be out. We are setting up for the events that will be taking place in the afternoon.
Please come down to the gym around 4 to help out with judging and scoring, or just to show support to all the participants.
If you do come down, please either park in the front or the very back parking lots. The area in front of the gym will be roped off for one of the events.
For those working out tomorrow:
Warm up: Choice
Strength: None
WOD: 4 rounds for time:
-Run 400m
-20 Kettle swings 55#/35#
-20 GHD sit ups
-20 Push ups
-20 air squats
Post time.
Tuesday, May 20, 2014
Wednesday, 5/21/2014
Warm up: Choice
Strength: Rest
WOD: 3 rounds for time:
-Row 1000m
-30 GHD sit ups
-15 Burpees
Post time.
Strength: Rest
WOD: 3 rounds for time:
-Row 1000m
-30 GHD sit ups
-15 Burpees
Post time.
Monday, May 19, 2014
Tuesday, 5/20/2014
Warm up: Dynamic
Strength: IN WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
Front Squat (Choose weight, these do no have to be unbroken. Choose a heavy weight that still allows you to maintain good form!)
10-20-30-40-50-60-70-80-90-100
Double unders
1st round will be 10 front squats and 10 double unders, all the way to 1 front squat and 100 double unders.
Post Front squat weight and time. Compare to 3/7/2013
Strength: IN WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
Front Squat (Choose weight, these do no have to be unbroken. Choose a heavy weight that still allows you to maintain good form!)
10-20-30-40-50-60-70-80-90-100
Double unders
1st round will be 10 front squats and 10 double unders, all the way to 1 front squat and 100 double unders.
Post Front squat weight and time. Compare to 3/7/2013
Sunday, May 18, 2014
Monday, 5/19/2014
Warm up: Choice
Strength: None
WOD: On the minute until failure or 25 minutes:
-7 Kettle Swings 70#/55#
-5 Bar dips
-3 Burpees
Go until failure or 25 minutes.
Post rounds completed.
Strength: None
WOD: On the minute until failure or 25 minutes:
-7 Kettle Swings 70#/55#
-5 Bar dips
-3 Burpees
Go until failure or 25 minutes.
Post rounds completed.
Thursday, May 15, 2014
Friday, 5/16/2014
Warm up: Choice
Strength: None
WOD: 3 rounds for time:
-25 push ups
-10 burpees
-25 ab mat sit ups
-10 burpees
-25 air squats
-10 burpees
-run 800m
Post time.
Strength: None
WOD: 3 rounds for time:
-25 push ups
-10 burpees
-25 ab mat sit ups
-10 burpees
-25 air squats
-10 burpees
-run 800m
Post time.
Wednesday, May 14, 2014
Tuesday, May 13, 2014
Wednesday, 5/14/2014
Warm up: Choice
Strength: In WOD
WOD: A: Row 2k for time
active rest walk 400m
B: Spend 10 minutes working up to a heavy 1 rep Dead lift
active rest walk 400m
C: Row 2k for time
Post times for A and C and weight for dead lift.
Strength: In WOD
WOD: A: Row 2k for time
active rest walk 400m
B: Spend 10 minutes working up to a heavy 1 rep Dead lift
active rest walk 400m
C: Row 2k for time
Post times for A and C and weight for dead lift.
Monday, May 12, 2014
4th ANNUAL IRON OWL CHALLENGE
The gym will be closed on Friday May 23rd from 4:00pm to 7:00pm due to the Iron Owl Competition events that will be held at the gym.
We are encouraging everyone to come and watch the competition and cheer on the participants.
We would love volunteers to help with setting up and judging.
For more information including contact info and what will be taking place, please go to www.oit.edu/ioc
Mike Nork from the gym will be competing on one of the teams, so please come down and support him.
We are encouraging everyone to come and watch the competition and cheer on the participants.
We would love volunteers to help with setting up and judging.
For more information including contact info and what will be taking place, please go to www.oit.edu/ioc
Mike Nork from the gym will be competing on one of the teams, so please come down and support him.
Tuesday, 5/13/2014
Warm up: Choice
Strength: Rest
WOD: For time:
-Run 1 mile
-50 Box Jumps 24"/20"
-100 Double Unders
-50 Ghd Sit ups
-Run 800m
-25 Box Jumps 24"/20"
-50 Double unders
-25 Ghd Sit ups
Post time.
Strength: Rest
WOD: For time:
-Run 1 mile
-50 Box Jumps 24"/20"
-100 Double Unders
-50 Ghd Sit ups
-Run 800m
-25 Box Jumps 24"/20"
-50 Double unders
-25 Ghd Sit ups
Post time.
Sunday, May 11, 2014
Monday, 5/12/2014
Warm up: Jog 800m then
3 rounds
-15 air squats
-10 ghd sit ups
-10 push ups
-5 pull ups
Strength: In WOD
WOD: 5 rounds for time:
-Run 400m
-5 body weight bench press
-10 strict press 95# / 65#
-10 pull ups
-5 3/4 body weight power cleans
Post weights and time.
3 rounds
-15 air squats
-10 ghd sit ups
-10 push ups
-5 pull ups
Strength: In WOD
WOD: 5 rounds for time:
-Run 400m
-5 body weight bench press
-10 strict press 95# / 65#
-10 pull ups
-5 3/4 body weight power cleans
Post weights and time.
Thursday, May 8, 2014
Friday, 5/9/2014
Warm up: Dynamic
Strength: None
WOD: 5 rounds EACH for time
-10 Hang Squat Cleans 135# / 75#
-10 Ball Slams 30# / 25#
-10 Kettle Swings 70# / 5#
-10 Burpees
Rest 3 minutes between each round.
Post time for each round.
Strength: None
WOD: 5 rounds EACH for time
-10 Hang Squat Cleans 135# / 75#
-10 Ball Slams 30# / 25#
-10 Kettle Swings 70# / 5#
-10 Burpees
Rest 3 minutes between each round.
Post time for each round.
Wednesday, May 7, 2014
Tuesday, May 6, 2014
Wednesday, 5/7/2014
Warm up: Choice
Strength: Rest
WOD: AMRAP 30 minutes
-50 Jump rope singles
-20 GHD Sit ups
-10 Hand Release Push ups
-50 Jump rope singles
-10 knees to elbows
-10 bar dips
Post # of rounds completed.
Strength: Rest
WOD: AMRAP 30 minutes
-50 Jump rope singles
-20 GHD Sit ups
-10 Hand Release Push ups
-50 Jump rope singles
-10 knees to elbows
-10 bar dips
Post # of rounds completed.
Tuesday, 5/6/4014
Warm up: Choice
Strength: none
WOD: "Helen"
3 rounds for time of:
-Run 400m
-21 Kettle swings 55#/35#
-12 Pull ups
Post time.
Strength: none
WOD: "Helen"
3 rounds for time of:
-Run 400m
-21 Kettle swings 55#/35#
-12 Pull ups
Post time.
Sunday, May 4, 2014
Monday, 5/5/2014
Warm up: Choice
Strength: In WOD
WOD: 25 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 s 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.
Post weight used for each lift and # of rounds completed with total weight moved.
Compare to 10/3/2013
Thursday, May 1, 2014
Friday, 5/2/2014
Warm up: Choice
Strength: In WOD
WOD: On the minute for 20 minutes:
Odd minutes 1,3,5,7,9,11,13,15,17,19
-4 Body weight back squats
Even minutes 2,4,6,8,10,12,14,16,18,20
-5 box jumps 24"/20"
-5 burpees
For every round not completed in the minute count a penalty. After the wod do 10 burpees for every penalty.
Post weight used for squat and # of penalties.
Strength: In WOD
WOD: On the minute for 20 minutes:
Odd minutes 1,3,5,7,9,11,13,15,17,19
-4 Body weight back squats
Even minutes 2,4,6,8,10,12,14,16,18,20
-5 box jumps 24"/20"
-5 burpees
For every round not completed in the minute count a penalty. After the wod do 10 burpees for every penalty.
Post weight used for squat and # of penalties.
Tuesday, April 29, 2014
Wednesday, 4/30/2014
Warm up: Choice
Strength: Bench 3 sets 20 reps
WOD: 4 rounds NOT for time
-10 Strict Press (Choose weight)
-10 Knees to Elbows
-10 strict bar dips (NO KIP)
-10 GHD Sit ups
Post bench weight and press weight.
Strength: Bench 3 sets 20 reps
WOD: 4 rounds NOT for time
-10 Strict Press (Choose weight)
-10 Knees to Elbows
-10 strict bar dips (NO KIP)
-10 GHD Sit ups
Post bench weight and press weight.
Monday, April 28, 2014
Tuesday, 4/29/2014
Warm up: Dynamic
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Front Squats (Choose weight)
-20 Double Unders
-Run 100m (50m down and back)
Ladder up on the front squats while doing 20 double unders and running 100m every round.
Post front squat weight and time.
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Front Squats (Choose weight)
-20 Double Unders
-Run 100m (50m down and back)
Ladder up on the front squats while doing 20 double unders and running 100m every round.
Post front squat weight and time.
Sunday, April 27, 2014
Monday, 4/28/2014
Warm up: Choice
Strength: None
WOD: "TABATA Something Else"
-8 rounds Pull Ups
-8 rounds Push Ups (Full depth and full lock out at the top)
-8 rounds Ab Mat Sit ups
-8 rounds Air Squats (Lock the hips out fully on every rep)
20 seconds on 10 seconds off. No rest between movements.
Post total reps for each movement and total reps overall.
Strength: None
WOD: "TABATA Something Else"
-8 rounds Pull Ups
-8 rounds Push Ups (Full depth and full lock out at the top)
-8 rounds Ab Mat Sit ups
-8 rounds Air Squats (Lock the hips out fully on every rep)
20 seconds on 10 seconds off. No rest between movements.
Post total reps for each movement and total reps overall.
Thursday, April 24, 2014
Friday, 4/25/2014
Warm up: Choice
Strength: None
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Chin ups
-Bar Dips
-Burpees
20 Double unders every round
Post time.
Strength: None
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Chin ups
-Bar Dips
-Burpees
20 Double unders every round
Post time.
Tuesday, April 22, 2014
Wednesday, 4/23/2014
Warm up: Choice
Strength: None
WOD: A: AMRAP 7 minutes
-10 Ball Slams 30# / 20#
-10 Kettle Swings 55# / 35#
Rest 7 minutes
B: AMRAP 7 minutes
-5 Ball Slams 30# / 20#
-5 Kettle Swings 55# / 35#
Post rounds completed for each.
Strength: None
WOD: A: AMRAP 7 minutes
-10 Ball Slams 30# / 20#
-10 Kettle Swings 55# / 35#
Rest 7 minutes
B: AMRAP 7 minutes
-5 Ball Slams 30# / 20#
-5 Kettle Swings 55# / 35#
Post rounds completed for each.
Monday, April 21, 2014
Tuesday, 4/22/2014
Warm up: Dynamic
Strength: None
WOD: AMRAP 20 minutes
-20 calorie row
-20 ghd sit ups
-20 air squats
Post rounds completed.
Strength: None
WOD: AMRAP 20 minutes
-20 calorie row
-20 ghd sit ups
-20 air squats
Post rounds completed.
Sunday, April 20, 2014
Monday, 4/21/2014
Strength: 3x7 Bench
WOD: 3 Rounds for time
15- Strict Pull Ups
25- Kettle Swings # 35/55
35- Hand Release Push Ups
45- Ab Mat Sit Ups
Post weight and time
Thursday, April 17, 2014
Friday, 4/18/2014
Warm up: Choice
Strength: None
WOD: 4 rounds for time:
-Run 400m
-20 Kettle Swings 55# / 35#
-15 GHD Sit ups
-10 Pull ups
Post time.
Strength: None
WOD: 4 rounds for time:
-Run 400m
-20 Kettle Swings 55# / 35#
-15 GHD Sit ups
-10 Pull ups
Post time.
Wednesday, April 16, 2014
Tuesday, April 15, 2014
Wednesday, 4/16/2014
Warm up: Choice
Strength: Rest
WOD: 5 rounds NOT for time:
-10 Strict press, choose weight
-10 Hand Release Push ups
-10 Knees to Elbows
-10 Bar dips
Post weight used for shoulder press.
Strength: Rest
WOD: 5 rounds NOT for time:
-10 Strict press, choose weight
-10 Hand Release Push ups
-10 Knees to Elbows
-10 Bar dips
Post weight used for shoulder press.
Tuesday, 4/15/2014
Warm up: Choice
Strength: in wod
WOD: 4 rounds for time
-25 each leg 75#/55# weighted stationary lunge steps. Hold weight in the front rack.
-25 GHD sit ups
-25 each leg 75#/55# weighted step ups to 20"/18" box. Hold weight in the front rack.
-25 ab mat sit ups.
Focus on form!
Post time.
Strength: in wod
WOD: 4 rounds for time
-25 each leg 75#/55# weighted stationary lunge steps. Hold weight in the front rack.
-25 GHD sit ups
-25 each leg 75#/55# weighted step ups to 20"/18" box. Hold weight in the front rack.
-25 ab mat sit ups.
Focus on form!
Post time.
Sunday, April 13, 2014
Monday, 4/14/14
Warm up: Choice
Strength: In WOD
WOD: Part a: 4 rounds tabata bench 135#/75# (20 seconds on 10 seconds off)
Rest 1 minute
Part b: for time
20-15-10-5
-Strict Pull ups
-burpees
-ab mat sit ups
Rest 1 minute
Part c: 4 rounds tabata bench 135#/75#
Post reps for Parts a and c and time for part b.
Strength: In WOD
WOD: Part a: 4 rounds tabata bench 135#/75# (20 seconds on 10 seconds off)
Rest 1 minute
Part b: for time
20-15-10-5
-Strict Pull ups
-burpees
-ab mat sit ups
Rest 1 minute
Part c: 4 rounds tabata bench 135#/75#
Post reps for Parts a and c and time for part b.
Thursday, April 10, 2014
Friday, 4/11/2014
Warm up: Choice
Strength: None
WOD: For max reps
4 cycles of:
2x bar dips 30 seconds on 30 seconds off
2x supine ring pull ups 30 seconds on 30 seconds off
2x knees to elbows 30 seconds on 30 seconds off
This will be 8 total rounds of each movement.
Post total reps for each.
Strength: None
WOD: For max reps
4 cycles of:
2x bar dips 30 seconds on 30 seconds off
2x supine ring pull ups 30 seconds on 30 seconds off
2x knees to elbows 30 seconds on 30 seconds off
This will be 8 total rounds of each movement.
Post total reps for each.
Wednesday, April 9, 2014
Tuesday, April 8, 2014
Monday, April 7, 2014
Tuesday, 4/8/2014
Warm up: Dynamic
Strength: Dead Lift 5-3-3-1-1-1 Increase weight every set up to a heavy 1 rep. NOT a 1 rep max.
WOD: For time:
-Row 1000m
-25 Wall Balls 25# / 15#
-Run 800m
-25 box jumps 24"/20"
-Row 500m
-25 Stationary lunge steps with 25# / 15# overhead
-Run 400m
Post dead lift weight and time.
Strength: Dead Lift 5-3-3-1-1-1 Increase weight every set up to a heavy 1 rep. NOT a 1 rep max.
WOD: For time:
-Row 1000m
-25 Wall Balls 25# / 15#
-Run 800m
-25 box jumps 24"/20"
-Row 500m
-25 Stationary lunge steps with 25# / 15# overhead
-Run 400m
Post dead lift weight and time.
Sunday, April 6, 2014
Monday, 4/6/2014
Warm up: Run, row or ride 10 minutes
Strength: In WOD
WOD: 4 Rounds For time:
-Run 400m
-25 reps bench press 135# / 75#
-20 ghd sit ups
-15 kettle swings 70# / 55#
-10 pull ups
-5 bar dips
Post time.
Strength: In WOD
WOD: 4 Rounds For time:
-Run 400m
-25 reps bench press 135# / 75#
-20 ghd sit ups
-15 kettle swings 70# / 55#
-10 pull ups
-5 bar dips
Post time.
Thursday, April 3, 2014
Friday, 4/4/2014
Warm up: Dynamic
Strength: In WOD
WOD: AMRAP 15 minutes
-5 Hang SQUAT Cleans 135#/75#
-30 Double Unders
Post weight used and # of rounds completed.
Strength: In WOD
WOD: AMRAP 15 minutes
-5 Hang SQUAT Cleans 135#/75#
-30 Double Unders
Post weight used and # of rounds completed.
Tuesday, April 1, 2014
Wednesday, 4/2/2014
Warm up: Choice
Strength: Rest
WOD: "Death By 10 Meters"
Set the rower to 1 minute intervals. Start with 10 meters and increase by 10 meters every minute until failure. So first minute is 10 meters rest remainder of minute. Next is 20 meters and so on until you fail to get the needed distance in the 1 minute. If you make it to 200 meters you will have rowed for 20 minutes.
Post distance completed.
Strength: Rest
WOD: "Death By 10 Meters"
Set the rower to 1 minute intervals. Start with 10 meters and increase by 10 meters every minute until failure. So first minute is 10 meters rest remainder of minute. Next is 20 meters and so on until you fail to get the needed distance in the 1 minute. If you make it to 200 meters you will have rowed for 20 minutes.
Post distance completed.
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