Warm up: Dynamic
Strength: None
WOD: For time
15-12-9-6-3
-Power Cleans
-Pull Ups
-Front Squats
-Pull Ups
RX = 135# - 95#
Level 2 = 115# - 75#
Level 1 = 95# - 65#
Use same bar for power cleans and front squats. No racks, all from the floor.
Post weight and time.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Tuesday, December 29, 2015
Monday, December 28, 2015
Tuesday, 12/29/2015
Warm up: Choice
Strength: None
WOD: 10 Rounds
-Row 250 meters
Rest 1:1 (rest how ever long it takes you to row the 250m)
Maintain a consistent time. Hold within 5 seconds for every round
Your pace should be faster than your normal 500m pace
Post fastest and slowest times
Strength: None
WOD: 10 Rounds
-Row 250 meters
Rest 1:1 (rest how ever long it takes you to row the 250m)
Maintain a consistent time. Hold within 5 seconds for every round
Your pace should be faster than your normal 500m pace
Post fastest and slowest times
Sunday, December 27, 2015
Monday, 12/28/2015
Warm up: Dynamic
Strength: In Wod
WOD: 5 rounds for time:
-row 250m
-5 bench press
-10 pull ups
-20 ghd sit ups
Try to go heavy on the bench.
Post bench weight and time.
Wednesday, December 23, 2015
Thursday 12/24/2015, Friday 12/25/2015
Warm up: Choice
Strength: None
WOD: From ASSAULT
"12 Days of Christmas
1 Sumo Deadlift High Pull 75/55
2 Thrusters 75/55
3 Push Press 75/55
4 Power Cleans 75/55
5 Power Snatches 75/55 (Sub Clean and Jerk if need be)
6 Kettle Swings 55/35
7 Pull ups
8 Knees to elbows
9 Box Jumps 24"/20"
10 Cals on Assault bike
11 Burpees
12 Overhead walking lunge with plate 45/25
Example:
do 1 sumo deadlift high pull then
2 thrusters and 1 sumo high pull then
3 push press 2 thrusters and 1 sumo high pull
continue until you do all 12.
POST TIME!!!!
Strength: None
WOD: From ASSAULT
"12 Days of Christmas
1 Sumo Deadlift High Pull 75/55
2 Thrusters 75/55
3 Push Press 75/55
4 Power Cleans 75/55
5 Power Snatches 75/55 (Sub Clean and Jerk if need be)
6 Kettle Swings 55/35
7 Pull ups
8 Knees to elbows
9 Box Jumps 24"/20"
10 Cals on Assault bike
11 Burpees
12 Overhead walking lunge with plate 45/25
Example:
do 1 sumo deadlift high pull then
2 thrusters and 1 sumo high pull then
3 push press 2 thrusters and 1 sumo high pull
continue until you do all 12.
POST TIME!!!!
Tuesday, December 22, 2015
Wednesday, 12/23/2015
Warm up: Choice
Strength: In WOD
WOD: On the minute for 20 minutes
-4 Bar over burpees
-4 Dead lifts
Try to go heavy!
Post weight used!
Strength: In WOD
WOD: On the minute for 20 minutes
-4 Bar over burpees
-4 Dead lifts
Try to go heavy!
Post weight used!
Tuesday, 12/22/2015
Warm up: Choice
Strength: None
WOD: For time
-10 Push ups
-10 Pull ups
-10 Kettle Swings 55# / 35#
-10 Knees to Elbows
-20 Push ups
-20 Kettle Swings
-20 Knees to Elbows
-30 Push Ups
-30 Pull ups
-30 Kettle Swings
-30 Knees to Elbows
-40 Push ups
-40 Pull ups
-40 Kettle Swings
-40 Knees to Elbows
Post time!
Strength: None
WOD: For time
-10 Push ups
-10 Pull ups
-10 Kettle Swings 55# / 35#
-10 Knees to Elbows
-20 Push ups
-20 Kettle Swings
-20 Knees to Elbows
-30 Push Ups
-30 Pull ups
-30 Kettle Swings
-30 Knees to Elbows
-40 Push ups
-40 Pull ups
-40 Kettle Swings
-40 Knees to Elbows
Post time!
Sunday, December 20, 2015
Monday, 12/21/2015
Warm up: Dynamic
Strength: Front Squat 7-5-3-3-1-1-1
Increase weight each set working up to a heavy 1 rep or 1 rep max
WOD: For time:
-10-9-8-7-6-5-4-3-2-1
-Wall Balls 20# / 14#
-Box Jumps 30" / 24"
-Ab Mat Sit ups
Post Front Squat Weight and time.
Remember if you want you weight posted to the board, make sure you have a trainer verify it.
Strength: Front Squat 7-5-3-3-1-1-1
Increase weight each set working up to a heavy 1 rep or 1 rep max
WOD: For time:
-10-9-8-7-6-5-4-3-2-1
-Wall Balls 20# / 14#
-Box Jumps 30" / 24"
-Ab Mat Sit ups
Post Front Squat Weight and time.
Remember if you want you weight posted to the board, make sure you have a trainer verify it.
Thursday, December 17, 2015
Friday, 12/18/2015
Warm up: Dynamic
Strength: None
WOD: On the minute for 20 minutes:
Odd minutes: 1-3-5-7-9-11-13-15-17-19
-5 pull ups
-Max rep Knees to Elbows with remainder of minute
Even minutes: 2-4-6-8-10-12-14-16-18-20
-5 bar dips
-Max rep Hand release push ups with remainder of minute
Post total # of Knees to elbows and total push ups.
Strength: None
WOD: On the minute for 20 minutes:
Odd minutes: 1-3-5-7-9-11-13-15-17-19
-5 pull ups
-Max rep Knees to Elbows with remainder of minute
Even minutes: 2-4-6-8-10-12-14-16-18-20
-5 bar dips
-Max rep Hand release push ups with remainder of minute
Post total # of Knees to elbows and total push ups.
Wednesday, December 16, 2015
Tuesday, December 15, 2015
Wednesday, 12/16/2015
Warm up: Choice
Strength: In WOD
WOD: 10 Rounds for time:
-3 Squat Cleans 185# / 135#
-4 Box Jumps 24" / 20"
Post time.
Strength: In WOD
WOD: 10 Rounds for time:
-3 Squat Cleans 185# / 135#
-4 Box Jumps 24" / 20"
Post time.
Monday, December 14, 2015
Tuesday, 12/15/2015
Warm up: Choice
Strength: None
WOD: 3 cycles
-Row 100m
Rest 30 seconds
-Row 200m
Rest 30 seconds
-Row 300m
Rest 30 seconds
-Row 400m
Rest 5 minutes between cycles.
The point here is to push the pace! This should be a much faster pace than your normal 500m pace.
Post total time for each cycle.
Strength: None
WOD: 3 cycles
-Row 100m
Rest 30 seconds
-Row 200m
Rest 30 seconds
-Row 300m
Rest 30 seconds
-Row 400m
Rest 5 minutes between cycles.
The point here is to push the pace! This should be a much faster pace than your normal 500m pace.
Post total time for each cycle.
Sunday, December 13, 2015
Monday, 12/14/2015
Warm up: Dynamic
Strength: Bench 5x5 (all 5 work sets at same weight)
WOD: AMRAP 7 minutes
-7 ab mat sit ups
-7 ball slams 40# / 25#
Post bench weight and # of rounds completed.
Strength: Bench 5x5 (all 5 work sets at same weight)
WOD: AMRAP 7 minutes
-7 ab mat sit ups
-7 ball slams 40# / 25#
Post bench weight and # of rounds completed.
Thursday, December 10, 2015
Friday, 12/11/2015
Warm up: Choice
Strength: Rest
WOD: Start the clock
At the top of every minute do:
-10 Kettle Swings 55# / 35#
With the remaining time left in the minute
-ROW
Continue until you row 2500 meters.
Post # of rounds needed to get 2500 meters with total time.
Strength: Rest
WOD: Start the clock
At the top of every minute do:
-10 Kettle Swings 55# / 35#
With the remaining time left in the minute
-ROW
Continue until you row 2500 meters.
Post # of rounds needed to get 2500 meters with total time.
Wednesday, December 9, 2015
Tuesday, December 8, 2015
Wednesday, 12/9/2015
Warm up: Choice
Strength: In WOD
WOD: For time:
21-15-9
-Back Squats
-Toes To Bar
-Front Rack Stationary Lunges
-Back Extensions
Weights are suggested. Go as heavy on squats as you are comfortable.
RX: Squat = 275# / 155# Front Rack Lunges = 95# / 65#
Level 2: Squat = 225# / 135# Front Rack Lunges = 75# / 55#
Level 1: Squat = 185# / 95# Front Rack Lunges = 55# / 35#
Post weights and time.
Strength: In WOD
WOD: For time:
21-15-9
-Back Squats
-Toes To Bar
-Front Rack Stationary Lunges
-Back Extensions
Weights are suggested. Go as heavy on squats as you are comfortable.
RX: Squat = 275# / 155# Front Rack Lunges = 95# / 65#
Level 2: Squat = 225# / 135# Front Rack Lunges = 75# / 55#
Level 1: Squat = 185# / 95# Front Rack Lunges = 55# / 35#
Post weights and time.
Monday, December 7, 2015
Tuesday, 12/7/2015
Warm up: Dynamic
Strength: In wod
WOD: For time
21-15-9
-Bench Press
-Chin ups
-Bar Dips
-Knees to Elbows
Post weight used for Bench and time!
Strength: In wod
WOD: For time
21-15-9
-Bench Press
-Chin ups
-Bar Dips
-Knees to Elbows
Post weight used for Bench and time!
Sunday, December 6, 2015
Monday, 12/7/2015
Warm up: Dynamic
Strength: In WOD
WOD: On the minute 30 minutes:
-1 Dead lift
-1 Power Clean
-1 Front Squat
Try to go heavy!!!!
Post weight used.
Strength: In WOD
WOD: On the minute 30 minutes:
-1 Dead lift
-1 Power Clean
-1 Front Squat
Try to go heavy!!!!
Post weight used.
Thursday, December 3, 2015
Reindeer Games
Please don't forget! We have 3 teams from APE that will be competing over at the Reindeer Games in Medford!
If you can get away, get over there and cheer them on!!!!!!!
If you can get away, get over there and cheer them on!!!!!!!
Friday, 12/4/2015
Warm up: Dynamic
Strength: BACK SQUAT 6 x 5
BENCH PRESS 6 x 5
Start the clock: At 0:00 complete 1st set of 5 Back Squats. At 2:00 Complete 1st set of 5 Bench Press. Continue alternating sets every 2 minutes for 24 minutes.
WOD: 2 rounds for time:
-Row 500m
-50 Push ups
Post weight for Bench and Squat and time for WOD.
Strength: BACK SQUAT 6 x 5
BENCH PRESS 6 x 5
Start the clock: At 0:00 complete 1st set of 5 Back Squats. At 2:00 Complete 1st set of 5 Bench Press. Continue alternating sets every 2 minutes for 24 minutes.
WOD: 2 rounds for time:
-Row 500m
-50 Push ups
Post weight for Bench and Squat and time for WOD.
Wednesday, December 2, 2015
Tuesday, December 1, 2015
Wednesday, 12/02/2015
Warm up: Choice
Strength: Rest
WOD: 3 rounds each for max calories
3 minutes of:
-30 seconds on 30 seconds off
-Assault bike for calories.
Rest 5 minutes between rounds.
You will ride a total of 9 intervals. 3 each round.
Post calories for each 3 minute round.
Strength: Rest
WOD: 3 rounds each for max calories
3 minutes of:
-30 seconds on 30 seconds off
-Assault bike for calories.
Rest 5 minutes between rounds.
You will ride a total of 9 intervals. 3 each round.
Post calories for each 3 minute round.
Monday, November 30, 2015
Tuesday, 12/2/2015
Warm up: Choice
Strength: None
WOD: For time:
-20 Hang Power Cleans 155# / 95#
-20 Wall Balls 20# / 14#
-20 Box Jumps 24" / 20"
-20 Burpees
-15 hang power cleans
-15 wall balls
-15 box jumps
-15 burpees
-10 hang power cleans
-10 wall balls
-10 box jumps
-10 burpees
Post time.
Strength: None
WOD: For time:
-20 Hang Power Cleans 155# / 95#
-20 Wall Balls 20# / 14#
-20 Box Jumps 24" / 20"
-20 Burpees
-15 hang power cleans
-15 wall balls
-15 box jumps
-15 burpees
-10 hang power cleans
-10 wall balls
-10 box jumps
-10 burpees
Post time.
Sunday, November 29, 2015
Monday, 11/30/2015
Warm up: Dynamic
Strength: Bench 3 sets 20 reps
WOD: For time:
-65 calorie row
-100 Double unders
-45 calorie row
-85 double unders
-25 calorie row
-50 double unders
Post bench weight and time.
Strength: Bench 3 sets 20 reps
WOD: For time:
-65 calorie row
-100 Double unders
-45 calorie row
-85 double unders
-25 calorie row
-50 double unders
Post bench weight and time.
Thursday, November 26, 2015
Friday, 11/27/2015
Lets try to burn off some of what we took in yesterday!!
Warm up: Choice
Strength: None
WOD: AMRAP 30 minutes:
-15 calorie row
-5 ball slams 40# / 30#
-15 kettle swings 55# / 35#
-5 ball slams 40# / 30#
-15 knees to elbows or GHD sit ups
-5 burpees
-100 single jump ropes
Post time!
Warm up: Choice
Strength: None
WOD: AMRAP 30 minutes:
-15 calorie row
-5 ball slams 40# / 30#
-15 kettle swings 55# / 35#
-5 ball slams 40# / 30#
-15 knees to elbows or GHD sit ups
-5 burpees
-100 single jump ropes
Post time!
Happy Thanksgiving!
Happy Thanksgiving to all!
First I want to wish everyone a very happy thanksgiving! I hope everyone had a fantastic day! Hopefully you all got to spend it with good friends and family.
I want to take this chance to let you all know just how thankful I am for each and every person who makes this gym what it is. I really could never have imagined it becoming what it is today. It is all a result of the members who give so much back! I truly appreciate all of you!
I look forward to continuing to grow and improve the gym, and I hope all of you will continue to stick with me as we make it happen!
Thank you so much!!!
Jake
First I want to wish everyone a very happy thanksgiving! I hope everyone had a fantastic day! Hopefully you all got to spend it with good friends and family.
I want to take this chance to let you all know just how thankful I am for each and every person who makes this gym what it is. I really could never have imagined it becoming what it is today. It is all a result of the members who give so much back! I truly appreciate all of you!
I look forward to continuing to grow and improve the gym, and I hope all of you will continue to stick with me as we make it happen!
Thank you so much!!!
Jake
Tuesday, November 24, 2015
Wednesday 11/25/2015
Warm up: Choice
Strength: Front Squat 3 sets 5 res
Wod: For time:
-row 750m
-20 pull ups
-20 push ups
-20knees to elbows
-row 500m
-15 pull ups
-15 push ups
-15 knees to elbows
-row 250m
-10 pull ups
-10 push ups
-10 knees to elbows
Post front squat weight and time.
Strength: Front Squat 3 sets 5 res
Wod: For time:
-row 750m
-20 pull ups
-20 push ups
-20knees to elbows
-row 500m
-15 pull ups
-15 push ups
-15 knees to elbows
-row 250m
-10 pull ups
-10 push ups
-10 knees to elbows
Post front squat weight and time.
Monday, November 23, 2015
Tuesday, 11/24/15
Warm up: choice
Strength: none
WOD: 5 rounds for time:
15-GHD's
10- back Ext
15- hang power clean 75/115
Post time and weight on board
Strength: none
WOD: 5 rounds for time:
15-GHD's
10- back Ext
15- hang power clean 75/115
Post time and weight on board
Sunday, November 22, 2015
Monday, 11/23/2015
Warm Up: Row 1500 meters
Strength: 3x5 strict press (same weight all work sets)
WOD: 3 Rounds for time:
15- Thrusters 95/65
12- Burpees
post weight and time
Strength: 3x5 strict press (same weight all work sets)
WOD: 3 Rounds for time:
15- Thrusters 95/65
12- Burpees
post weight and time
Friday, November 20, 2015
Friday, 11/20/2015
Warm up: Choice
Strength: None
WOD: 3 Rounds for time:
-1 mile Ride Assault Bike
-21 Wall Balls 20# / 14#
-12 Box Jumps 24" / 20"
Post time.
Strength: None
WOD: 3 Rounds for time:
-1 mile Ride Assault Bike
-21 Wall Balls 20# / 14#
-12 Box Jumps 24" / 20"
Post time.
Tuesday, November 17, 2015
Wednesday, 11/18/2015
Warm up: Choice
Strength: None
WOD: 2 Rounds each For time
-Row 250m
-50 Air Squats
-25 Kettle Swings 55# / 35#
-10 Burpees
Rest 5 minutes between rounds.
Post time for each round.
Strength: None
WOD: 2 Rounds each For time
-Row 250m
-50 Air Squats
-25 Kettle Swings 55# / 35#
-10 Burpees
Rest 5 minutes between rounds.
Post time for each round.
Tuesday, 11/17/2015
Warm up: Choice
Strength: In WOD
WOD: For time:
50-40-30-20-10
Bench Press 95# / 65#
Double unders
7 Power Cleans after every round 165# / 95#
Parker, Jantz, Ruben tested and approved!!!!!!!!
Post time!
Strength: In WOD
WOD: For time:
50-40-30-20-10
Bench Press 95# / 65#
Double unders
7 Power Cleans after every round 165# / 95#
Parker, Jantz, Ruben tested and approved!!!!!!!!
Post time!
Thursday, November 12, 2015
Friday, 11/13/2015
Warm up: Dynamic
Strength: Back Squat Build to a heavy 3 reps
WOD: MAX EFFORT for time:
-75 calories on Assault bike
Post squat weight and time on bike.
Strength: Back Squat Build to a heavy 3 reps
WOD: MAX EFFORT for time:
-75 calories on Assault bike
Post squat weight and time on bike.
Tuesday, November 10, 2015
Wednesday, 11/11/2015
This workout is usually posted on November 12th, but since the 12th is our rest day, I am posting it for Wednesday.
Please read the story about WADE. I really love this cause and am happy to donate to it every year, as well as post this workout each year for all of us to participate in!
Warm up: Choice
Strength: None
WOD: "WADE"
Please read the story about WADE. I really love this cause and am happy to donate to it every year, as well as post this workout each year for all of us to participate in!
Warm up: Choice
Strength: None
WOD: "WADE"
"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.
*Scale the weight as needed
*If you are not comfortable with the movements, substitute a clean and jerk for the snatch.
Wade DeBruin is the inspiration for the workout listed above and the Wade's Army effort undertaken by Power Athletes around the world. He was diagnosed with Neuroblastoma at 18 months, an aggressive form of cancer attacking the nerve tissues in the body. He lost his fight on November 12, 2011; he was two just years old. To remember Wade's battle, Power Athlete HQ created the Wade's Army charity effort to raise money for the fight against pediatric cancer. Wade is survived by his parents, Heather & Scott, his older sister and twin sister. For more information and to donate please read the Wade’s Army page on Power Athlete HQ.
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 2015, Wade’s Army will be campaigning throughout several different channels and promotions in an effort to spread Neuroblastoma awareness to a large audience. Thursday, November 12th, 2015 all of Wade’s Army’s efforts will lead up to our 4th 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!
Monday, November 9, 2015
Tuesday, 11/10/2015
Warm up: Choice
Strength: In wod
WOD: 7 rounds for time:
-7 Power Cleans 95# / 65#
-7 Thrusters 95# / 65#
-7 Burpees over the bar
Post time!
Strength: In wod
WOD: 7 rounds for time:
-7 Power Cleans 95# / 65#
-7 Thrusters 95# / 65#
-7 Burpees over the bar
Post time!
Sunday, November 8, 2015
Monday, 11/9/2015
Warm up: Dynamic
Strength: In wod
WOD: For time:
10-9-8-7-6-5-4-3-2-1
Bench press
Burpees
1-2-3-4-5-6-7-8-9-10
Ball Slams 40# / 30#
Bench press
Do all 10 rounds of bench and burpees before starting ball slams and bench.
RX: 185# / 105#
Level 2: 155# / 95#
Level 1: 135# / 75#
Post weight and time.
Strength: In wod
WOD: For time:
10-9-8-7-6-5-4-3-2-1
Bench press
Burpees
1-2-3-4-5-6-7-8-9-10
Ball Slams 40# / 30#
Bench press
Do all 10 rounds of bench and burpees before starting ball slams and bench.
RX: 185# / 105#
Level 2: 155# / 95#
Level 1: 135# / 75#
Post weight and time.
Thursday, November 5, 2015
Friday, 11/6/2015
Warm up: Choice
Strength: Rest
WOD: 4 Rounds NOT for time:
-Row 1000m
-10 Pull ups
-20 Push ups
-30 Air Squats
-100 Single under jump rope
NOT For time! Keep everything at a conversational pace and focus on quality movements.
Strength: Rest
WOD: 4 Rounds NOT for time:
-Row 1000m
-10 Pull ups
-20 Push ups
-30 Air Squats
-100 Single under jump rope
NOT For time! Keep everything at a conversational pace and focus on quality movements.
Tuesday, November 3, 2015
Wednesday, 11/4/2015
Warm up: Choice
Strength: In wod
WOD: For time
-20 Back Squats 225# / 135
-150 Double Unders
-15 Back Squats 255# / 165#
-100 Double Unders
-10 Back Squats 275# / 185#
-50 Double Unders
RX = Men 225# - 255# - 275#
Women 135# - 165# - 185#
Level 2 = Men 185# - 205# - 225#
Women 95# - 115# - 135#
Level 1 = Men 95# - 135# - 155#
Women 45# - 65# - 95#
Post weight used and Time.
Strength: In wod
WOD: For time
-20 Back Squats 225# / 135
-150 Double Unders
-15 Back Squats 255# / 165#
-100 Double Unders
-10 Back Squats 275# / 185#
-50 Double Unders
RX = Men 225# - 255# - 275#
Women 135# - 165# - 185#
Level 2 = Men 185# - 205# - 225#
Women 95# - 115# - 135#
Level 1 = Men 95# - 135# - 155#
Women 45# - 65# - 95#
Post weight used and Time.
Monday, November 2, 2015
Tuesday, 11/3/2015
Warm up: Mobility and skill work
Strength: None
WOD: 5 rounds for time of:
-20 Calories Assault bike
-20 GHD Sit ups
-20 Back extensions
Post time.
Strength: None
WOD: 5 rounds for time of:
-20 Calories Assault bike
-20 GHD Sit ups
-20 Back extensions
Post time.
Monday, 11/2/2015
Warm up: Dynamic
Strength: none
WOD: "TABATA" intervals: 20 seconds on 10 seconds off for 8 rounds at each movement. There is no rest between movements.
-Push ups
-Ab mat sit ups
-Push press 95# / 65#
-Bar Dips
Post reps for each movement.
Strength: none
WOD: "TABATA" intervals: 20 seconds on 10 seconds off for 8 rounds at each movement. There is no rest between movements.
-Push ups
-Ab mat sit ups
-Push press 95# / 65#
-Bar Dips
Post reps for each movement.
Friday, October 30, 2015
Friday, 10/30/2015
Warm up: choice
Strength: In wod
WOD: Lynn
5 rounds
-body wt bench press max reps
-max rep pull ups
Rest 3-5 minutes between each
Post weight used and tota reps for each
Strength: In wod
WOD: Lynn
5 rounds
-body wt bench press max reps
-max rep pull ups
Rest 3-5 minutes between each
Post weight used and tota reps for each
Tuesday, October 27, 2015
Wednesday, 10/28/2015
Warm up: Dynamic
Strength: none
WOD: 3 rounds EACH for time:
-24 Calorie Row
-16 Calories on Assault bike
-8 Thrusters 165# / 105#
Rest 5 minutes between each round.
RX: = 165# / 105#
Level 2 = 135# / 95#
Level 1 = 95# / 65#
Post time for each round.
Strength: none
WOD: 3 rounds EACH for time:
-24 Calorie Row
-16 Calories on Assault bike
-8 Thrusters 165# / 105#
Rest 5 minutes between each round.
RX: = 165# / 105#
Level 2 = 135# / 95#
Level 1 = 95# / 65#
Post time for each round.
Monday, October 26, 2015
Tuesday, 10/27/2015
Warm up: Dynamic
Strength: None
WOD: Set the clock for 12 minutes
-1 minute of Ball Slams 40# / 30#
-1 minute of Kettle Swings 55# / 35#
-2 minutes of Ball Slams
-2 minutes of Kettle Swings
-3 minutes of Ball Slams
-3 minutes of Kettle Swings
There is no rest between sets.
Post reps for each set.
Strength: None
WOD: Set the clock for 12 minutes
-1 minute of Ball Slams 40# / 30#
-1 minute of Kettle Swings 55# / 35#
-2 minutes of Ball Slams
-2 minutes of Kettle Swings
-3 minutes of Ball Slams
-3 minutes of Kettle Swings
There is no rest between sets.
Post reps for each set.
Thursday, October 22, 2015
Friday, 10/23/2015
Warm Up: Choice
WOD: None
WOD: HERO WOD "OLIVEIRA"
4 Rounds for Time
-Run 1000m
-25 Pull Ups
-25 GHD's
Cash Out: 3 Rope Climbs and 1 Bar Muscle Up(included in time)
RX *WOD is to be done with Vest/Flack!
Scaled = No vest and no bar muscle up!
Instead finish with 3 push ups and 1 burpee!
**AJ's idea so don't hate me!!!
AJ served with CPL BRIAN OLIVEIRA
Cpl. Brian Oliveira died from injuries received from enemy action in Iraq, Oct. 25th 2004. He was assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, Camp Pendleton, CA.
Oliveira left behind a wife, Phoebe, and an infant son he never had the chance to hold. Nathan Brian Oliveira was born September 11, 2004, and his father knew I'm only from photographs.
His service to our country will forever be remembered…and today we all will have the opportunity to honor him and show Nathan, his son, that "We will NEVER Forget!!!"
SEMPER FIDELIS
WOD: None
WOD: HERO WOD "OLIVEIRA"
4 Rounds for Time
-Run 1000m
-25 Pull Ups
-25 GHD's
Cash Out: 3 Rope Climbs and 1 Bar Muscle Up(included in time)
RX *WOD is to be done with Vest/Flack!
Scaled = No vest and no bar muscle up!
Instead finish with 3 push ups and 1 burpee!
**AJ's idea so don't hate me!!!
AJ served with CPL BRIAN OLIVEIRA
Cpl. Brian Oliveira died from injuries received from enemy action in Iraq, Oct. 25th 2004. He was assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, Camp Pendleton, CA.
Oliveira left behind a wife, Phoebe, and an infant son he never had the chance to hold. Nathan Brian Oliveira was born September 11, 2004, and his father knew I'm only from photographs.
His service to our country will forever be remembered…and today we all will have the opportunity to honor him and show Nathan, his son, that "We will NEVER Forget!!!"
SEMPER FIDELIS
Tuesday, October 20, 2015
Wednesday, 10/21/2015
Warm Up: Choice
Strength: Bench 5x3
WOD: 3 Rounds for Time
-Run 200m
-20 Push Ups
-40 Double Unders
Monday, October 19, 2015
Tuesday, 10/20/2015
Warm Up: 5 Rounds of Cindy (5 pull ups, 10 Push Ups, 15 Air Squats)
Strength: None
WOD: AMRAP 10 Minutes:
2-4-6-8-10.....etc-- Toes to bar
2-4-6-8-10.....etc-- Kettle Swings #53
Complete as many rounds as possible in 10 minutes going up by two's
RX'd-T2B, #53 kettle
Level 1- K2E, #53 kettle
Level 2- K2E, #35 kettle
Level 3- Knee Tucks, 35 kettle
2 T2B, 2 Kettle, 4 T2B, 4 Kettle, 6 T2B, 6 Kettle...etc
Post number sequence. Use lighter weight if needed. KEEP FORM, DONT CHEAT YOURSELF FOR NUMBERS!
Strength: None
WOD: AMRAP 10 Minutes:
2-4-6-8-10.....etc-- Toes to bar
2-4-6-8-10.....etc-- Kettle Swings #53
Complete as many rounds as possible in 10 minutes going up by two's
RX'd-T2B, #53 kettle
Level 1- K2E, #53 kettle
Level 2- K2E, #35 kettle
Level 3- Knee Tucks, 35 kettle
2 T2B, 2 Kettle, 4 T2B, 4 Kettle, 6 T2B, 6 Kettle...etc
Post number sequence. Use lighter weight if needed. KEEP FORM, DONT CHEAT YOURSELF FOR NUMBERS!
Sunday, October 18, 2015
Monday,10/19/2015
Warm Up: Choice
Strength: 5x5 Deadlifts
WOD: For Time
100- Row for Cals
100- Wall Balls #20/14
RX= 100 reps
L2= 80 reps
L1= 60 reps
Scaled= 40 reps with #14/10 balls
Post Time and level on board. Remember to drink water and stretch!!!
Strength: 5x5 Deadlifts
WOD: For Time
100- Row for Cals
100- Wall Balls #20/14
RX= 100 reps
L2= 80 reps
L1= 60 reps
Scaled= 40 reps with #14/10 balls
Post Time and level on board. Remember to drink water and stretch!!!
Thursday, October 15, 2015
Friday, 10/16/2015
Warm up: Choice
Strength: In WOD
WOD: 3 Rounds for time
-3 Power Cleans
-25 Wall Balls 20# / 14#
-3 Power Cleans
-25 GHD Sit Ups
-3 Power Cleans
-25 Back Extensions
RX = 225# / 155#
Level 2 = 205# / 135#
Level 1 = 185# / 95#
Scaled = 155# / 75#
Post weight used and time.
Strength: In WOD
WOD: 3 Rounds for time
-3 Power Cleans
-25 Wall Balls 20# / 14#
-3 Power Cleans
-25 GHD Sit Ups
-3 Power Cleans
-25 Back Extensions
RX = 225# / 155#
Level 2 = 205# / 135#
Level 1 = 185# / 95#
Scaled = 155# / 75#
Post weight used and time.
Tuesday, October 13, 2015
Wednesday, 10/14/2015
Warm Up: Row 1000m
Strength: 3x3 Front Squat-Go heavier than you think you should
WOD: For Time
30-20-10- Assault Bike
80-60-40- Double Unders
Start with 30 cal on Assault then 80 D.U, 20 cal, 60 D.U etc
Post Time on Board!!!! Enjoy.. if singles are done... x2 of number of Double Unders
Strength: 3x3 Front Squat-Go heavier than you think you should
WOD: For Time
30-20-10- Assault Bike
80-60-40- Double Unders
Start with 30 cal on Assault then 80 D.U, 20 cal, 60 D.U etc
Post Time on Board!!!! Enjoy.. if singles are done... x2 of number of Double Unders
Monday, October 12, 2015
Tuesday 10/12/2015
Warm Up: Washburn Loop
Strength: Push Press 3x5 same weight on all 3 sets after warming up
WOD: 5 Rounds for Time
7-Ball Slams #40
7- Kettles #53
7- Hand Release Push Ups
REST 10 MINS THEN COMPLETE FOR TIME
3 Round for Time
Row 200 meters
9- Thrusters #95/65
Post both times separately on the board
Strength: Push Press 3x5 same weight on all 3 sets after warming up
WOD: 5 Rounds for Time
7-Ball Slams #40
7- Kettles #53
7- Hand Release Push Ups
REST 10 MINS THEN COMPLETE FOR TIME
3 Round for Time
Row 200 meters
9- Thrusters #95/65
Post both times separately on the board
Sunday, October 11, 2015
Monday, 10/12/2015
Warm up: Choice
Strength: In wod
WOD: For Time
21-15-9
-Dead Lift
-Burpees
Rx = 225# / 155#
Level 2 = 185# / 135#
Level 1 = 155# / 95#
Post time.
Strength: In wod
WOD: For Time
21-15-9
-Dead Lift
-Burpees
Rx = 225# / 155#
Level 2 = 185# / 135#
Level 1 = 155# / 95#
Post time.
Thursday, October 8, 2015
Friday 10/9/2015
Warm Up: Run, Ride or Row for 10 Mins.
Strength: Built into Wod
WOD: For Time
10-9-8-7-6-5-4-3-2-1
-Body Weight Bench Press
-Pull Ups
-20 Double Unders between sets
*Start with Bench Press and end with Double Unders
Strength: Built into Wod
WOD: For Time
10-9-8-7-6-5-4-3-2-1
-Body Weight Bench Press
-Pull Ups
-20 Double Unders between sets
*Start with Bench Press and end with Double Unders
Tuesday, October 6, 2015
Wednesday 10/7/2015
Warm Up: Choice
Strength: 3x5 heavy Front Squats
WOD: 3 Rounds for Time
-50 GHD's
-50 Back Ext
Post Time on the board!!
Strength: 3x5 heavy Front Squats
WOD: 3 Rounds for Time
-50 GHD's
-50 Back Ext
Post Time on the board!!
Monday, October 5, 2015
Tuesday 10/6/2015
Warm Up: Choice
Strength: Rest
WOD: 3 rounds for Time
-Run 800
- 25 Thrusters #75/45
Post Time!!!
Strength: Rest
WOD: 3 rounds for Time
-Run 800
- 25 Thrusters #75/45
Post Time!!!
Sunday, October 4, 2015
Monday 10/5/2015
Warm Up: Choice
Strength: 3 sets of 8 Bench. Build up to a weight that will push you to get each set. Stay with same weight on all 3 sets
WOD: CHRISTINE
3 Rounds for time:
Row 500m
12- Deadlift at bodyweight
21- Box Jumps 24/12
Strength: 3 sets of 8 Bench. Build up to a weight that will push you to get each set. Stay with same weight on all 3 sets
WOD: CHRISTINE
3 Rounds for time:
Row 500m
12- Deadlift at bodyweight
21- Box Jumps 24/12
Thursday, October 1, 2015
Friday, 10/2/2015
Warm Up: Run 800 meters (conversation pace)
Strength: 10 mins of Clean technique ( work on pulls) keep it light weight
WOD: 40-30-20-10
Assault Bike for Calories
Between each set run 400m.
*Start with Assault Bike and finish with a 400m Run.
Enjoy Your Friday!! It's the weekend and we don't have to worry about AJ's birthday WOD for another year!!
Strength: 10 mins of Clean technique ( work on pulls) keep it light weight
WOD: 40-30-20-10
Assault Bike for Calories
Between each set run 400m.
*Start with Assault Bike and finish with a 400m Run.
Enjoy Your Friday!! It's the weekend and we don't have to worry about AJ's birthday WOD for another year!!
Tuesday, September 29, 2015
Wednesday, 9/30/2015
WELL…….
Hopefully everyone is still functioning after AJ's birthday wod! Definitely awful as advertised!
For those who got it done, GREAT JOB!!!!
If you did the birthday wod, then today is a MOBILITY DAY!
Spend 30-45 minutes working mobility and stretching.
Otherwise:
Warm up: Choice
Strength: None
WOD: AMRAP 10 minutes
-5 burpees
-10 Kettle swings 55# / 35#
-10 Ball slams 40# / 30#
Post rounds completed
Hopefully everyone is still functioning after AJ's birthday wod! Definitely awful as advertised!
For those who got it done, GREAT JOB!!!!
If you did the birthday wod, then today is a MOBILITY DAY!
Spend 30-45 minutes working mobility and stretching.
Otherwise:
Warm up: Choice
Strength: None
WOD: AMRAP 10 minutes
-5 burpees
-10 Kettle swings 55# / 35#
-10 Ball slams 40# / 30#
Post rounds completed
Monday, September 28, 2015
Tuesday, 9/29/2015
HAPPY BIRTHDAY AJ!!!!!!!!!!
Another birthday wod!!
Today is AJ's 34th birthday and all of us know AJ and know that he tends to like to "GO BIG OR GO HOME"!!!!
AJ has requested a partner WOD that he himself wrote up! So find a partner and get after it!!!
If you don't have a partner, the modified WOD is below.
This workout LOOKS NASTY!!! And it WILL BE NASTY!
BUT it will not take as long as it looks!!!
Partners: "AJ"
Run 1 mile
Then without resting:
PHASE 1: 60 Back Squats as a team
RX = 185# / 105#
Level 2 = 165# / 95#
Level 1 = 135# / 75#
12 Rope Climbs
RX and Level 2 = Regular rope
Level 1 = Knotted rope
One person squats while the other climbs the ropes!
Can break this up however you want as long as both people are working at the same time.
PHASE 2: 50 Pullups One person works, while one rests.
100 Partner weighted ab mat sit ups with slam balls done together.
Pass ball to partner at the top of the sit up!
RX = 40# / 30#
Level 2 = 30# / 20#
Level 1 = 20# / 15#
PHASE 3: 2 Rounds each
Sled Push
RX =100m (50 down and back) 360# men 200# women
Level 2 = 100m 270# men 150# women
Level 1 = 50m 180# men 100# women
Men use 45# plates for sled women use 25#
Max rep power cleans
RX = 185# / 115#
Level 2 = 155# / 95#
Level 1 = 135# / 75#
Each partner will push the sled twice! While one partner pushes the sled the other partner is doing power cleans.
PHASE 4: 400m Front rack walking lunge
RX and Level 2 = 45# / 25#
Level 1 = no weight
200m run
RX and Level 2 = with jump rope
Level 1 = just run without rope
while 1 partner is doing lunges, the other partner is running 200m. When partner finishes run, switch. Repeat until you have covered 400m of lunges as a team.
Bar never touches ground!!
10 push ups every time the bar is put on the ground,.
Cash out 34 burpees each!
If you don't have a partner, use the same weights as above, but do the following
Run 1 mile
Phase 1:
30 back squats
6 rope climbs
break up however you want
Phase 2:
25 pullups
50 weighted ab mat sit ups
Phase 3:
2 rounds
Sled push with weights from above
5 power cleans with weigh from above
Phase 4:
100m run with jump rope
200m front rack walking lunge
100m run with jump rope
cash out 34 burpees
Post time and totals for everything! With a great big thank you to AJ.
Another birthday wod!!
Today is AJ's 34th birthday and all of us know AJ and know that he tends to like to "GO BIG OR GO HOME"!!!!
AJ has requested a partner WOD that he himself wrote up! So find a partner and get after it!!!
If you don't have a partner, the modified WOD is below.
This workout LOOKS NASTY!!! And it WILL BE NASTY!
BUT it will not take as long as it looks!!!
Partners: "AJ"
Run 1 mile
Then without resting:
PHASE 1: 60 Back Squats as a team
RX = 185# / 105#
Level 2 = 165# / 95#
Level 1 = 135# / 75#
12 Rope Climbs
RX and Level 2 = Regular rope
Level 1 = Knotted rope
One person squats while the other climbs the ropes!
Can break this up however you want as long as both people are working at the same time.
PHASE 2: 50 Pullups One person works, while one rests.
100 Partner weighted ab mat sit ups with slam balls done together.
Pass ball to partner at the top of the sit up!
RX = 40# / 30#
Level 2 = 30# / 20#
Level 1 = 20# / 15#
PHASE 3: 2 Rounds each
Sled Push
RX =100m (50 down and back) 360# men 200# women
Level 2 = 100m 270# men 150# women
Level 1 = 50m 180# men 100# women
Men use 45# plates for sled women use 25#
Max rep power cleans
RX = 185# / 115#
Level 2 = 155# / 95#
Level 1 = 135# / 75#
Each partner will push the sled twice! While one partner pushes the sled the other partner is doing power cleans.
PHASE 4: 400m Front rack walking lunge
RX and Level 2 = 45# / 25#
Level 1 = no weight
200m run
RX and Level 2 = with jump rope
Level 1 = just run without rope
while 1 partner is doing lunges, the other partner is running 200m. When partner finishes run, switch. Repeat until you have covered 400m of lunges as a team.
Bar never touches ground!!
10 push ups every time the bar is put on the ground,.
Cash out 34 burpees each!
If you don't have a partner, use the same weights as above, but do the following
Run 1 mile
Phase 1:
30 back squats
6 rope climbs
break up however you want
Phase 2:
25 pullups
50 weighted ab mat sit ups
Phase 3:
2 rounds
Sled push with weights from above
5 power cleans with weigh from above
Phase 4:
100m run with jump rope
200m front rack walking lunge
100m run with jump rope
cash out 34 burpees
Post time and totals for everything! With a great big thank you to AJ.
Sunday, September 27, 2015
Monday, 9/28/2015
Warm up: Choice
Strength: None
WOD: For Time:
-Row 10K
OR
-Ride 20K
Level 1 and Level 2
-Row 5K
OR
-Ride 20K
Post time.
Strength: None
WOD: For Time:
-Row 10K
OR
-Ride 20K
Level 1 and Level 2
-Row 5K
OR
-Ride 20K
Post time.
Thursday, September 24, 2015
Friday, 9/25/2015
Happy Birthday Melissa!!!!
Melissa's birthday was on the rest day, so it is here for Friday!
She is 31!!!!
Warm up: Choice
Strength: None
WOD: Happy b-day Melissa!
For time:
-31 calories on assault bike
-9 Pull ups
-25 Burpees
-31 Push ups
-9 Burpee Broad Jumps
-25 Kettle swings 55# / 35#
-31 Air Squats
-31 calories on assault bike
Post time and Happy Birthday to Melissa!
Melissa's birthday was on the rest day, so it is here for Friday!
She is 31!!!!
Warm up: Choice
Strength: None
WOD: Happy b-day Melissa!
For time:
-31 calories on assault bike
-9 Pull ups
-25 Burpees
-31 Push ups
-9 Burpee Broad Jumps
-25 Kettle swings 55# / 35#
-31 Air Squats
-31 calories on assault bike
Post time and Happy Birthday to Melissa!
Tuesday, September 22, 2015
Wednesday, 9/23/2015
Happy Birthday Brian Palmer!!! Brians birthday was yesterday, but we found out late so we are getting it in for today!
Brian is now 38, but according to Jantz he looks like a 20 year old B!%$#
This ones for you Brian!
Warm up: Choice
Strength: None
WOD: Happy Birthday Brian
Buy In 38 burpees
3 rounds of:
-9 Hang Power Cleans 155# / 95#
-22 Pull ups
-Run 200m
Cash out 20 burpees
Post time and birthday wishes to Brian!
Monday, September 21, 2015
Tuesday, 9/22/2015
Warm up: Choice
Strength: Bench Press 3 sets 10 reps
WOD: On the minute every minute:
-7 Kettle swings 55# / 35#
With remainder of minute
-Row as many calories as possible
Continue until you get to 100 calories rowed!
Example: First minute
7 kettle swings then you get 6 calories on the rower
Start kettles again at the start of the next minute
Post weight for Bench and time for the WOD.
Strength: Bench Press 3 sets 10 reps
WOD: On the minute every minute:
-7 Kettle swings 55# / 35#
With remainder of minute
-Row as many calories as possible
Continue until you get to 100 calories rowed!
Example: First minute
7 kettle swings then you get 6 calories on the rower
Start kettles again at the start of the next minute
Post weight for Bench and time for the WOD.
Sunday, September 20, 2015
Monday, 9/21/2015
Warm up: Dynamic
Strength: Back Squat 3 sets 5 reps (3 works sets at same weight!) Try to go heavier than last monday on the sets of 8.
WOD: For time:
50-30-10
-Calories on Assault bike
-Stationary lunge steps with weight overhead locked out. 25# / 15#
-Ab mat sit ups
Post squat weight and time for wod.
Strength: Back Squat 3 sets 5 reps (3 works sets at same weight!) Try to go heavier than last monday on the sets of 8.
WOD: For time:
50-30-10
-Calories on Assault bike
-Stationary lunge steps with weight overhead locked out. 25# / 15#
-Ab mat sit ups
Post squat weight and time for wod.
Thursday, September 17, 2015
Friday, 9/18/2015
Warm up: Choice
Strength: None
WOD: 3 Rounds EACH for time:
-Run 200m
-Row 500m
-Ride 1600m (1 mile)
Rest 5 minutes between each round.
Post time for each round.
Strength: None
WOD: 3 Rounds EACH for time:
-Run 200m
-Row 500m
-Ride 1600m (1 mile)
Rest 5 minutes between each round.
Post time for each round.
Wednesday, September 16, 2015
OREGON TECH ATHLETICS
UPDATE ON OREGON TECH SCHEDULE
Wanting to remind everyone that it is that time of year again. With school starting the athletes from OIT will be in the gym again! The times that the teams will be in are as follows:
Monday: 6:15-7:30 am BASEBALL
7:00-8:00 pm Womens Golf
Tuesday: 7:00-8:00 am Mens Golf
Wednesday: 6:15-7:30 am BASEBALL
7:00-8:00 pm Womens Golf
Thursday: 7:00-8:00 am Mens Golf
Friday: 6:15-7:30 am BASEBALL
For the times that the Baseball team will be in, there will not be much room in the gym to workout. There will be 40+ players working out at this time.
For the times that the golf teams are in, the gym will be open as normal. These teams are small and will not require much space.
If you normally come in between 6:15-7:30 am, you will need to adjust your schedule for Monday, Wednesday, and Friday.
Please let me know if you have any questions or concerns.
Jake
Wanting to remind everyone that it is that time of year again. With school starting the athletes from OIT will be in the gym again! The times that the teams will be in are as follows:
Monday: 6:15-7:30 am BASEBALL
7:00-8:00 pm Womens Golf
Tuesday: 7:00-8:00 am Mens Golf
Wednesday: 6:15-7:30 am BASEBALL
7:00-8:00 pm Womens Golf
Thursday: 7:00-8:00 am Mens Golf
Friday: 6:15-7:30 am BASEBALL
For the times that the Baseball team will be in, there will not be much room in the gym to workout. There will be 40+ players working out at this time.
For the times that the golf teams are in, the gym will be open as normal. These teams are small and will not require much space.
If you normally come in between 6:15-7:30 am, you will need to adjust your schedule for Monday, Wednesday, and Friday.
Please let me know if you have any questions or concerns.
Jake
Tuesday, September 15, 2015
Wednesday, 9/16/2015
Warm up: Run, ride, or row 10 minutes
Strength: Rest
WOD: Complete for time:
RX:
-50 Push ups
-50 Pull ups
-50 Bar Dips
-50 Supine Ring Pull ups
-50 Push ups
Every time a set is broken, DO 7 AB MAT SIT UPS BEFORE CONTINUING.
Example: If you start of and get 20 push ups and break, do 7 ab mats then continue with push ups doing 7 sit ups every break until you get to 50. Then move on and do the same with each movement after that
LEVEL 2:
-30 Of each instead of 50
LEVEL 1:
-20 Of each
Post time and # of sit ups completed.
Strength: Rest
WOD: Complete for time:
RX:
-50 Push ups
-50 Pull ups
-50 Bar Dips
-50 Supine Ring Pull ups
-50 Push ups
Every time a set is broken, DO 7 AB MAT SIT UPS BEFORE CONTINUING.
Example: If you start of and get 20 push ups and break, do 7 ab mats then continue with push ups doing 7 sit ups every break until you get to 50. Then move on and do the same with each movement after that
LEVEL 2:
-30 Of each instead of 50
LEVEL 1:
-20 Of each
Post time and # of sit ups completed.
Monday, September 14, 2015
Tuesday, 9/15/2015
Warm up: Choice
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Power Cleans
-Hand Release Push ups
-Ab Mat Sit ups
RX = 75% Body Weight on Cleans
Level 2 = 65% Body Weight
Level 1 = 50% Body Weight
Post weight and time.
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Power Cleans
-Hand Release Push ups
-Ab Mat Sit ups
RX = 75% Body Weight on Cleans
Level 2 = 65% Body Weight
Level 1 = 50% Body Weight
Post weight and time.
Sunday, September 13, 2015
Monday, 9/14/2015
Warm up: Dynamic
Strength: Back Squat 3 sets 8 reps.
GO HEAVY!!!!
Rest 4 minutes between sets
WOD: 4 rounds for time:
-Row 250 meters
-10 Box jumps
-20 GHD sit ups
-20 Wall balls 20# / 14#
-50 Double unders
Post Squat weight and time.
Strength: Back Squat 3 sets 8 reps.
GO HEAVY!!!!
Rest 4 minutes between sets
WOD: 4 rounds for time:
-Row 250 meters
-10 Box jumps
-20 GHD sit ups
-20 Wall balls 20# / 14#
-50 Double unders
Post Squat weight and time.
Thursday, September 10, 2015
Friday, 9/11/2015
Remembering September 11, 2001
2,977 people died not including the animals that carried out the attacks.
Suck it up today and be thankful for all that you have and be mindful of those who have been lost.
NEVER FORGET!!!!
Warm up: Choice
Strength: NONE
WOD: For time:
Buy in 1,488 meter row
9 Rounds
-11 Kettle Swings 55#/35#
-11 Push ups
-11 Ball Slams 50#/40#
-11 Ab Mat Sit Ups
Cash out 1,489 meter row
2,977 people died not including the animals that carried out the attacks.
Suck it up today and be thankful for all that you have and be mindful of those who have been lost.
NEVER FORGET!!!!
Warm up: Choice
Strength: NONE
WOD: For time:
Buy in 1,488 meter row
9 Rounds
-11 Kettle Swings 55#/35#
-11 Push ups
-11 Ball Slams 50#/40#
-11 Ab Mat Sit Ups
Cash out 1,489 meter row
Total meters rowed will be 2.977. 1 for every person who died in the attacks!
Post time.
Post time.
Wednesday, September 9, 2015
Tuesday, September 8, 2015
Wednesday, 9/9/2015
Warm up: Choice
Strength: In Wod
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Bench Press
-Pull ups
Bench Weights
Rx: = Body Weight
Level 2 = 80% Body Weight
Level 1 = 60% Body Weight
Post weight and time.
Strength: In Wod
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Bench Press
-Pull ups
Bench Weights
Rx: = Body Weight
Level 2 = 80% Body Weight
Level 1 = 60% Body Weight
Post weight and time.
Monday, September 7, 2015
Tuesday, 9/8/2015
Warm up: Choice
Strength: In WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Deadlift
-Knees to elbows
Deadlift weights:
RX = 1.5 x body weight
Level 2 = 1.25 x body weight
Level 1 = body weight
Post weight and time.
Strength: In WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Deadlift
-Knees to elbows
Deadlift weights:
RX = 1.5 x body weight
Level 2 = 1.25 x body weight
Level 1 = body weight
Post weight and time.
Thursday, September 3, 2015
Friday, 9/4/2015
Warm up: Choice
Strength: Rest
WOD: Every 3 minutes for 30 minutes:
RX
Minute 1: 10 Push ups
10 Wall Balls 30# / 20#
Minute 2: 10 Ab mat sit ups
10 Ball Slams 50# / 40#
Minute 3: 5 Burpees
Level 2:
Minute 1: 10 Push ups
10 Wall Balls 20# / 14#
Minute 2: 10 Ab mat situ ps
10 Ball Slams 40# / 30#
Minute 3: 5 Burpees
Level 1:
Minute 1: 7 Push ups
7 Wall Balls 14# / 10#
Minute 2: 7 Ab Mat sit ups
7 Ball Slams 25# / 15#
Minute 3: 5 Burpees
This will be 10 rounds of the 3 minute cycles.
If you fail to get all the reps in the minute, count a penalty and move on to the next minute.
At the end of the workout:
Ride 5 calories on Assault bike for every penalty.
Post Level choice and # of penalties.
Strength: Rest
WOD: Every 3 minutes for 30 minutes:
RX
Minute 1: 10 Push ups
10 Wall Balls 30# / 20#
Minute 2: 10 Ab mat sit ups
10 Ball Slams 50# / 40#
Minute 3: 5 Burpees
Level 2:
Minute 1: 10 Push ups
10 Wall Balls 20# / 14#
Minute 2: 10 Ab mat situ ps
10 Ball Slams 40# / 30#
Minute 3: 5 Burpees
Level 1:
Minute 1: 7 Push ups
7 Wall Balls 14# / 10#
Minute 2: 7 Ab Mat sit ups
7 Ball Slams 25# / 15#
Minute 3: 5 Burpees
This will be 10 rounds of the 3 minute cycles.
If you fail to get all the reps in the minute, count a penalty and move on to the next minute.
At the end of the workout:
Ride 5 calories on Assault bike for every penalty.
Post Level choice and # of penalties.
Tuesday, September 1, 2015
Wednesday, 9/2/2015
Warm up: Choice
Strength: In wod
WOD: For time:
Complete 100 power cleans and after every 10 reps do 10 toes to bar before continuing.
In other words:
10 rounds for time of:
-10 Power Cleans
-10 Toes to Bar
RX = 185# / 135# with Toes to bar
Level 2 = 155# / 95# with Toes to bar
Level 1 = 135# / 75# with knees to elbows
Post time and weight used.
Strength: In wod
WOD: For time:
Complete 100 power cleans and after every 10 reps do 10 toes to bar before continuing.
In other words:
10 rounds for time of:
-10 Power Cleans
-10 Toes to Bar
RX = 185# / 135# with Toes to bar
Level 2 = 155# / 95# with Toes to bar
Level 1 = 135# / 75# with knees to elbows
Post time and weight used.
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
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.
"MOOSE"
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!
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.
"MOOSE"
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.
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.
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.
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
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.
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.
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#
OR
#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.
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#
OR
#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!
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.
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
10-9-8-7-6-5-4-3-2-1
-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.
Strength: In WOD
WOD: For Time
10-9-8-7-6-5-4-3-2-1
-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
WOD: "HELEN"
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!
Strength: None
WOD: "HELEN"
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.
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.
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.
Thursday, July 30, 2015
Friday, 7/31/2015
Warm up: Choice
Strength: Rest
WOD: Run, Row, or Ride for 30 minutes
Post choice and distance covered.
Strength: Rest
WOD: Run, Row, or Ride for 30 minutes
Post choice and distance covered.
Tuesday, July 28, 2015
Wednesday, 7/29/2015
HAPPY BIRTHDAY TO JASON WESTFALL!!!!
Warm up: 45 Birthday Burpees for Jason!
Strength: In WOD
WOD: For Jason
Part A:
Every 2 minutes for 16 minutes (8 rounds)
3 position clean: Hang, Above Knees, From Floor
(without putting the bar down, you first clean from the HANG position, then from right above the knees, then from the floor.)
Increase weight every set!
Part B:
12 Minutes
For Weight, Use 65% Body weight
Complete as many ladders as possible.
1 Ladder = 1 Power Clean
5 Push ups
2 Power Cleans
5 Push ups
3 Power Cleans
5 Push ups
4 Power Cleans
5 Push ups
5 Power Cleans
5 Push Ups
The Cleans are touch and go! If you drop the bar during a set, that ladder does not count and you must start back at 1!
Post heaviest weight used for Part A and weight and # of ladders completed for Part B!!
Along with a Happy Birthday to Jason!!
Warm up: 45 Birthday Burpees for Jason!
Strength: In WOD
WOD: For Jason
Part A:
Every 2 minutes for 16 minutes (8 rounds)
3 position clean: Hang, Above Knees, From Floor
(without putting the bar down, you first clean from the HANG position, then from right above the knees, then from the floor.)
Increase weight every set!
Part B:
12 Minutes
For Weight, Use 65% Body weight
Complete as many ladders as possible.
1 Ladder = 1 Power Clean
5 Push ups
2 Power Cleans
5 Push ups
3 Power Cleans
5 Push ups
4 Power Cleans
5 Push ups
5 Power Cleans
5 Push Ups
The Cleans are touch and go! If you drop the bar during a set, that ladder does not count and you must start back at 1!
Post heaviest weight used for Part A and weight and # of ladders completed for Part B!!
Along with a Happy Birthday to Jason!!
Monday, July 27, 2015
Tuesday, 7/28/2015
Warm up: Dynamic
Strength: Front Squat 3-3-3-3-3
Increase weight every set working to a heavy 3. Do not count warm up sets.
WOD: 4 Rounds for max calories
-1 minute Assault bike ALL OUT!!!!!
Rest 4 minutes between rounds
This is MAX EFFORT!!!
Post front squat weight and calories for EACH round.
Strength: Front Squat 3-3-3-3-3
Increase weight every set working to a heavy 3. Do not count warm up sets.
WOD: 4 Rounds for max calories
-1 minute Assault bike ALL OUT!!!!!
Rest 4 minutes between rounds
This is MAX EFFORT!!!
Post front squat weight and calories for EACH round.
Sunday, July 26, 2015
Monday, 7/27/2015
Warm up: Choice
Strength: Bench Press 4 sets 10 reps
WOD: For time
-Row 500m
-15 Pull ups
-15 Bar dips
-15 Knees to Elbows
-Row 250m
-10 Pull ups
-10 Bar dips
-10 Knees to Elbows
-Row 250m
-15 Pull ups
-15 Bar dips
-15 Knees to Elbows
-Row 500m
Post Bench Weight and time.
Strength: Bench Press 4 sets 10 reps
WOD: For time
-Row 500m
-15 Pull ups
-15 Bar dips
-15 Knees to Elbows
-Row 250m
-10 Pull ups
-10 Bar dips
-10 Knees to Elbows
-Row 250m
-15 Pull ups
-15 Bar dips
-15 Knees to Elbows
-Row 500m
Post Bench Weight and time.
Thursday, July 23, 2015
Friday, 7/24/2015
Warm up: Choice
Strength: None
WOD: For Time: "Wobbly Legs"
50-40-30-20-10
-Calories on assault bike
-GHD Sit Ups
-Air Squats
Post time!
Strength: None
WOD: For Time: "Wobbly Legs"
50-40-30-20-10
-Calories on assault bike
-GHD Sit Ups
-Air Squats
Post time!
Wednesday, July 22, 2015
Tuesday, July 21, 2015
Wednesday, 7/22/2015
Warm up: Dynamic
Strength: In WOD
WOD: 4 Rounds for time:
-36 Calorie Row
-9 Push Jerks 185# / 115# (Can use split jerk if preferred)
POST TIME.
Strength: In WOD
WOD: 4 Rounds for time:
-36 Calorie Row
-9 Push Jerks 185# / 115# (Can use split jerk if preferred)
POST TIME.
Monday, July 20, 2015
Tuesday, 7/21/2015
Warm up: Choice
Strength: In WOD
WOD: 5 Rounds for time:
-20 Wall Balls 20# / 14#
-10 Dead-lift 225# / 135#
Post time.
Strength: In WOD
WOD: 5 Rounds for time:
-20 Wall Balls 20# / 14#
-10 Dead-lift 225# / 135#
Post time.
Sunday, July 19, 2015
Monday, 7/20/2015
Warm up: Run, ride, or row 10 minutes
Strength: None
WOD: 5 rounds for time
-25 Kettle swings 70# / 55#
-25 Knees to Elbows
Post time.
Strength: None
WOD: 5 rounds for time
-25 Kettle swings 70# / 55#
-25 Knees to Elbows
Post time.
Thursday, July 16, 2015
Friday, 7/17/2015
Everyone can thank AJ for this. He has been asking for it for a long time. So enjoy!!
Warm up: Choice
Strength: None
WOD: "PACK A LUNCH 2.0" Back for Seconds!
MEN: 25-15-10-10-15-25
Women: 15-10-5-5-10-15
Carrying the above weight complete the following
-run 400m
-50 squats holding weight (does NOT have to be overhead)
-30 Sit ups with weight OVERHEAD. Weight should touch ground behind head.
-15 OVERHEAD Walking lunge steps (15 total! Not each leg)
-10 Burpees (Not with weight)
Start with 25# or 15# complete each exercise and when done with burpess, pick up 15# or 10# and start next round and so on!
Be sure to smile a lot while doing this one!
Post time!
Warm up: Choice
Strength: None
WOD: "PACK A LUNCH 2.0" Back for Seconds!
MEN: 25-15-10-10-15-25
Women: 15-10-5-5-10-15
Carrying the above weight complete the following
-run 400m
-50 squats holding weight (does NOT have to be overhead)
-30 Sit ups with weight OVERHEAD. Weight should touch ground behind head.
-15 OVERHEAD Walking lunge steps (15 total! Not each leg)
-10 Burpees (Not with weight)
Start with 25# or 15# complete each exercise and when done with burpess, pick up 15# or 10# and start next round and so on!
Be sure to smile a lot while doing this one!
Post time!
Wednesday, July 15, 2015
Tuesday, July 14, 2015
Wednesday, 7/15/15
Warm up: 10 minutes Run, ride, or row
Strength: In Wod
WOD: For time
10-9-8-7-6-5-4-3-2-1
Dead Lift 275# / 155#
1-2-3-4-5-6-7-8-9-10
Toes To bars
Row 200m after each round
So first round is 10 dead lifts 1 toes to bar and 200m row, then 9 deads 2 toes to bar and row 200m.
Finish with 1 dead lift, 10 toes to bar and 200m row.
Post time.
Strength: In Wod
WOD: For time
10-9-8-7-6-5-4-3-2-1
Dead Lift 275# / 155#
1-2-3-4-5-6-7-8-9-10
Toes To bars
Row 200m after each round
So first round is 10 dead lifts 1 toes to bar and 200m row, then 9 deads 2 toes to bar and row 200m.
Finish with 1 dead lift, 10 toes to bar and 200m row.
Post time.
Monday, July 13, 2015
Tuesday, July 14, 2015
Warm up: Choice
Strength: None
WOD: AMRAP 12 minutes
-7 Kettle Swings 55# / 35#
-7 Ab Mat sit-ups
-7 Ball Slams 40# / 30#
Post rounds completed.
Strength: None
WOD: AMRAP 12 minutes
-7 Kettle Swings 55# / 35#
-7 Ab Mat sit-ups
-7 Ball Slams 40# / 30#
Post rounds completed.
Sunday, July 12, 2015
Monday, 7/13/2015
Warm up: Choice
Strength: Rest
WOD: For time:
-21 hang power cleans 135# / 95#
-21 pull-ups
-Row 21 calories
-15 hang clean and jerk 135# / 95#
-15 pull-ups
-Row 21 calories
-9 thrusters 135# / 95#
-9 pull-ups
-Row 21 calories
Post time!
Strength: Rest
WOD: For time:
-21 hang power cleans 135# / 95#
-21 pull-ups
-Row 21 calories
-15 hang clean and jerk 135# / 95#
-15 pull-ups
-Row 21 calories
-9 thrusters 135# / 95#
-9 pull-ups
-Row 21 calories
Post time!
Thursday, July 9, 2015
Friday, 7/10/2015
Warm up: Choice
Strength: In wod
WOD: 155# / 95#
Clean complex = 1 deadlift
1 hang power clean
1 front squat
4 rounds for time:
-10 reps through complex
-Run 400m
Post time.
Strength: In wod
WOD: 155# / 95#
Clean complex = 1 deadlift
1 hang power clean
1 front squat
4 rounds for time:
-10 reps through complex
-Run 400m
Post time.
Wednesday, July 8, 2015
Tuesday, July 7, 2015
Wednesday, 7/8/2015
Warm up: Choice
Strength; None
WOD: For time:
-Run 1 mile
-50 GHD Sit ups
-50 Kettle Swings 55# / 35#
-Run 800m
-25 Knees to Elbows
-25 Ball Slams 40# / 30#
-Run 400m
-10 Toes to bar
-10 Burpees
Post time.
Strength; None
WOD: For time:
-Run 1 mile
-50 GHD Sit ups
-50 Kettle Swings 55# / 35#
-Run 800m
-25 Knees to Elbows
-25 Ball Slams 40# / 30#
-Run 400m
-10 Toes to bar
-10 Burpees
Post time.
Monday, July 6, 2015
Tuesday, 7/7/2015
Warm up: Dynamic
Strength: None
WOD: 3 Rounds EACH for time:
-Sprint 25 yard shuttle
-20 Wall Balls 30# / 20# TRY TO GET THESE UNBROKEN!!!!
Rest 4 minutes between each round.
25 yard shuttle = 5yd down & back,
10yd down & back,
15yd down & back,
20yd down & back,
25yd down & back.
Post time for each round.
Strength: None
WOD: 3 Rounds EACH for time:
-Sprint 25 yard shuttle
-20 Wall Balls 30# / 20# TRY TO GET THESE UNBROKEN!!!!
Rest 4 minutes between each round.
25 yard shuttle = 5yd down & back,
10yd down & back,
15yd down & back,
20yd down & back,
25yd down & back.
Post time for each round.
Sunday, July 5, 2015
Monday, 7/6/2015
Warm up: Choice
Strength: Bench Press 1 rep max
WOD: Tabata Intervals 20 seconds on 10 seconds off
-4 Rounds ab mat sit ups with weight 25# / 10#
Rest 1 minute
-4 Rounds bar dips
Rest 1 minute
-4 Rounds Pull ups
Post Bench weight and reps completed.
Have your bench max verified to go on the board.
Strength: Bench Press 1 rep max
WOD: Tabata Intervals 20 seconds on 10 seconds off
-4 Rounds ab mat sit ups with weight 25# / 10#
Rest 1 minute
-4 Rounds bar dips
Rest 1 minute
-4 Rounds Pull ups
Post Bench weight and reps completed.
Have your bench max verified to go on the board.
Thursday, July 2, 2015
Kettlebell Class
Friday 7/3/2015
9:00am
Justin and Liz will be doing a short kettlebell class. I encourage as many people as possible to get in to this class and learn some new movements with the kettles!
We will start incorporating a lot of these movements into future wods!!
Also a great chance to improve on current form!
Thank you Justin and Liz!!!!!!!!!!
9:00am
Justin and Liz will be doing a short kettlebell class. I encourage as many people as possible to get in to this class and learn some new movements with the kettles!
We will start incorporating a lot of these movements into future wods!!
Also a great chance to improve on current form!
Thank you Justin and Liz!!!!!!!!!!
Friday, 7/3/2015
Warm up: Choice
Strength: None
WOD: "FILTHY 50's"
For time:
-50 Box Jumps 24"/20"
-50 Jumping Pull ups
-50 Kettle Swings 35# / 26#
-50 Walking Lunge Steps
-50 Knees To Elbows
-50 Push Press 45# / 25#
-50 Back Extensions
-50 Wall Balls 20# / 14#
-50 Burpees
-50 Double Unders
Post time!
Remember, this is a benchmark wod. So if you want your time to be considered for the wall, then you must have your workout observed by an approved trainer! Form Matters!!!!!!!!
Strength: None
WOD: "FILTHY 50's"
For time:
-50 Box Jumps 24"/20"
-50 Jumping Pull ups
-50 Kettle Swings 35# / 26#
-50 Walking Lunge Steps
-50 Knees To Elbows
-50 Push Press 45# / 25#
-50 Back Extensions
-50 Wall Balls 20# / 14#
-50 Burpees
-50 Double Unders
Post time!
Remember, this is a benchmark wod. So if you want your time to be considered for the wall, then you must have your workout observed by an approved trainer! Form Matters!!!!!!!!
Subscribe to:
Posts (Atom)