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.
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