Wednesday, 4-1-2015

Warm up:  Run, Ride or Row 5 minutes
                  Then
                  5 rounds
                  -3 strict pull ups
                  -5 burpees
                  -7 ab mat sit ups

Strength:  In WOD

WOD:  For Time:
             10-9-8-7-6-5-4-3-2-1
              -Front Squat 185# / 105#
              -20 Calories on Assault bike between each round

Post total time!

THIS FRIDAY!!!!!!!!!!!!!!!

The 2015 CrossFit Open is now complete. In celebration of this we're having a get together this Friday night starting at 5:30pm. We would love to have your presence to enjoy in the fun and excitement. This is open to all CrossFit APE athletes and their families. If you are invited by a CrossFit APE athlete we would really like you to attend too! So come one come all - kids for sure and pets too! So let's see what we've got in store for you: TRAEGER GRILLE? check! TRI-TIP? check! BEVERAGES? yes, check! DOOR PRIZES? check! A "special" ADULT and KIDS WOD? check!
Also, Please bring your favorite side dish!

Tuesday, 3/31/2015

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.

Monday, 3/29/2015

Choice

Can either Redo OPEN WOD 15.5
OR

Spend 30 minutes working on skill work.
Double Unders if needed
Work on your kip if needed
Work ring dips or ring stabilization

Post choice and score.

Friday, 3/27/2015

Final OPEN WOD

OPEN WOD 15.5!!!!!!!!!

GET AFTER IT!  GO OUT WITH YOUR BEST EFFORT YET!

Thursday, 3/26/2015

Rest Day!

Celebration FRIDAY APRIL 3rd!

CRAZY CELEBRATION PARTY AT CROSSFIT APE!

One more Open WOD to go! 15.5 . We would like to have your presence to cheer on our competitors of APE! Will have a celebration the following week with meat on the Traeger and some beverages! Oh yeah maybe a special WOD that day too! Some key players will be out of town this weekend so we are going to postpone it so that the "whole family" will be able to attend on Friday April 3rd! It's going to be a good one. A few raffle prizes will be given out too!

Wednesday, 3/25/2015

Warm up:  Run 1 mile or row 2000m
                  Then
                  Stretch out with pvc or bands
                  Shoulders
                  Hips

Strength:  Rest

WOD:  "TABATA"
              20 seconds on 10 seconds off
              8 Rounds of Each
               -Pull Ups
               -Push Ups
               -Ab Mat Sit ups
               -Air Squats

            Do all 8 rounds of 1 before moving on to the next.

Post reps completed for each.

Tuesday, 3/24/2015

Warm up:  Run, row or ride 5 minutes
                  then
                  3 rounds
                  -10 GHD Sit ups
                  -10 Hip / Back extensions
                  -10 Push ups
                  -10 Air Squats

Strength:  In WOD

WOD:  For time:
             21-15-9
             -Power Cleans 155# / 85#
             -Wall Balls 20# / 14#
             -Kettle Swings 70# / 55#

Post time.

Monday, 3/23/2015

Warm up:  Choice

Strength:  None

WOD:  Choice of
           
             Redo Open 15.4

             OR
           
             30 Minutes of Skill work on:
              -Push Press
               or
              -Hand Stand Push ups

Post score.

Friday, 3/20/2015

Open Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Post total reps completed.

SCALED VERSION OF THIS WORKOUT WILL BE AT THE GYM!  IF YOU CANNOT DO HANDSTAND PUSH UPS MAKE SURE AND SCALE THE WORKOUT!

Thursday, 3/19/2015

Rest day!

Tune in for the Open announcement Thursday at 5:00pm

Wednesday, 3/18/2015

Warm up:  Run, row, or ride for 5 minutes
                  Then 3 rounds at warm up pace
                  -7 pull ups
                  -10 GHD Sit ups
                  -10 Back extensions
                  -7 dips
                         
Strength:  In Wod

WOD:  On the minute every minute for 20 minutes
           
             -5 Burpees
             -Max Reps Front Squats for remainder of each minute after the burpees

             Try to go heavy on the front squats but focus on form.
             If you have a round that you cannot complete any front squats, count a penalty.

             Post weight used, total # of reps, and total penalties.

Tuesday, 3/17/2015

Warm up:  Dynamic

Strength:  None

WOD:  Today is Ruben's Birthday  Instead of a birthday WOD, Ruben specifically asked for the following:
             "TRIPLE 3"
               For time:
               -Row 3000m
               -300 Double Unders
               -Run 3 miles

Scale this workout as needed.

Post time.

Monday, 3/16/2015

Choice

Can either Repeat Open wod 15.3

or


WOD:  For time
             -Run 800m
             -15 Knees to Elbows
             -15 Ball Slams 40# / 30#
             -15 Kettle Swings 55# / 35#
             -Row 1000m
             -15 Kettle Swings 55# / 35#
             -15 Ball Slams 40# / 30#
             -15 Knees to Elbows
             -Run 800m

Post Score for 15.3 or Time for WOD.

Friday, 3/13/2015

OPEN WOD 15.3

RX
AMRAP 14 minutes
-7 Muscle Ups
-50 Wall Balls
-100 Double Unders

Men = 20# Ball to 10' target
Women = 14# Ball to 9' target

Scaled
AMRAP 14 Minutes
-50 Wall Balls
-200 Single Unders

Men = 20# Ball to 9' target
Women = 10# Ball to 8' target


Post if RX or Scaled and # of reps completed.

Thursday, 3/12/2015

Rest Day!  Get Ready for Open wod 15.3!!!

Wednesday, 3/11/2015

Warm up:  Choice

Strength:  In WOD

WOD: Skill Work
            Pick a weak point in your training and spend 30-45 minutes working on it.
            This could be double unders, or muscle ups, or power cleans etc.
           

Post what you worked on.

Tuesday, 3/10/2015

Warm up:  Dynamic

Strength:  Rest

WOD:  3 Rounds EACH for time.
             -Sprint 25 yard shuttle
             -25 GHD Sit ups
             -50 Push ups
             Rest 4 push ups between rounds.

25 yard shuttle = 150 total yards
-5 yard down & back
-10 yard down & back
-15 yard down & back
-20 yard down & back
-25 yard down & back

Post time for each round.

Monday, 3/9/2015

Warm up:  Choice

Strength:  Choose either Bench or Strict Press
                 5-5-3-3-1-1
                 Increase weight each set.

WOD:  30 Minute Row for max distance

Post Strength Choice and weight, and meters rowed.

Thursday, 3/5/2015

Rest Day!

Wednesday, 3/4/2015

Warm up:  Choice

Strength:  None

WOD:  For time:
             -Row 500m
             Then 3 rounds
             -20 (10 each leg) Overhead lunge steps with a plate 25# / 15#
             -15 Ab mat sit ups with plate
             -10 box jumps 24" / 20"
             Then
             -Row 500m

Post time.

Tuesday, 3/3/2015

Warm up:  Dynamic

Strength:  Rest

WOD:  5 Rounds for time
             -10 Bench Press choose weight
             -10 Ball Slams 40# / 30#
             -10 Burpees
             -10 Bar Dips
             -10 Ball Slams

Post bench weight and time.

Monday, 3/2/2015

Today you can choose to either do or redo the Open wod from Friday, or you can do the following:

Warm up:  Choice

Strength:  None

WOD:  Open 15.1 and 15.1a
             OR

             10 Rounds  on Assault bike
              -30 seconds on 30 seconds off for max calories.

Post WOD Choice and score or calories