Wednesday, 12/28/2016

Warm up: bike 30 Cals, 30 air squats, 20 push-ups and 15 pull ups

Strength: front squat 75%-3, 81%-1 75%-3, 83%-1,75%-3 86%-1

Accessory Work: 5 sets of 5-10 toes to bars

WOD: complete
30- wall balls #30/20
60- Double unders
20- thrusters #95/65
60- double unders
30- wall balls #30/20

Post weight and time

Tuesday, 12/27/2016

Warm Up: Choice

Strength: Cleans- 70%-3 75%-3 80%-2 85%-2(3 sets of 2)

Acessory Work: Double Unders 3 sets max reps. Rest as Needed

WOD: Complete
5 Rounds of Cindy (5 pull ups, 10 push ups and 15 Air Squats
then
3 rounds of "DT" @155/105 (12-deadlift, 9 hang power cleans and 6 push press)
then
Row 500 meters

Post time and weights.   If you need to scale  #135/95.

Monday, 12/26/2016

Warm Up: Choice

Strength: Rest

Accessory Work: 2x25 GHD's

WOD: Post Christmas
20 minutes your choice: Run, Row or Bike

Post cals completed on Row or Bike

Goal is just to move and work your way back into the week!! Hope Everyone had a Merry Christmas!!

Friday, 12/23/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Choice

WOD: "12 DAYS OF CHRISTMAS"
1-Power Clean   #155/105
2-Handstand Push Up
3- Box Jumps 24/20"
4- Deadlift  #155/105
5-Pull Ups
6-Burpees
7-KB Swings 53/35
8-Front Squats #165/115
9-Cals on Assault Bike  :)
10- Wall Balls 20/14
11- Toes to Bar
12- Thrusters #135/95

1 PC, 1 PC, 2 HSPU, 1 PC, 2 HSPU, 3 Box Jumps, 1 PC, 2 HSPU, 3 Box Jumps, 4 Deadlift, 1 PC, 2 HSPU, 3 Box Jumps, 4 Deadlift, 5 Pull Ups.......etc until you complete all 12 movements!!!

RX-155/105, 135/95
Scale 2- 135/95, 95/65
Scale 3- 95/65, 65/45

ENJOY!!! Merry Christmas and enjoy your weekend with family and friends!

Wednesday, 12/21/2016

Warm Up: Choice

Strength: Front Squat 3x5

Accessory Work: 300 Double Unders

WOD: Complete
AMRAP 3 Minutes: (Each set after break)
15 deadlift 185
15 Bar Facing Burpees
Rest 2 minutes
AMRAP 3 Minutes:
10 Deadlift 225
10 Bar Facing Burpees
Rest 2 minutes
AMRAP 3 Minutes
5 Deadlift 265
5 Bar Facing Burpees

Post Weight and total reps for each round

Tuesday, 12/20/2016

Warm Up: Choice

Strength: Rest

Accessory Work: 5 rounds  20 cals bike, rest 45 seconds

WOD: 3 rounds
Row 500m
12- Push Press #135/95
15- Toes 2 Bar

Post time and weight

Monday, 12/19/2016

Warm Up: Bike 30 cals(easy) 20 push ups and 12 strict press #35

Strength: Deadlift 3@70%, 3@75%, 2@80%(2 sets) 1@85%(2)

Accessory Work: Crossover Symmetry

WOD: For Time
40- Wall Balls #20/14
Row 1200 meters
40- Wall Balls

Post weight and time

Friday, 12/16/2016

Warm up: choice

Strength: snatch work. 3@65%. 3@70% 2@ 75%

Accessory Work: crossover symmetry work.

WOD: 5 rounds for time
20- Cals on assault bike
10- thrusters 115/85

Post time and weight

Wednesday, 12/14/2016

Warm Up: 3 rounds of Cindy then 500m Row

Strength: Bench Press 3x5

Accessory Work: 3 set of 6 Handstand Push Ups

WOD: "Jackie"
Row 1000m
-50 Thrusters #45
-30 Pull Ups

Post time

Tuesday, 12/13/2016

Warm Up: Choice

Strength: Front Squat 3@65%, 3@70%(2sets) 3@75%, 2@80%

Accessory Work: 3 sets of 10 Pull Ups

WOD: Complete for Time
21- Cals Assault Bike
15- Power Cleans 155/105
15- Cals Assault Bike
10- Power Cleans 155/105
9- Cals Assault Bike
5- Power Cleans 155/105

Post weight and time

Monday,12/12/2016

Warm Up: Row 1500 meters

Strength: power cleans 3,3,2,2,2,1,1,1

Accessory Work: crossover symmetry

WOD: 4 rounds:
50- Double Unders
50- Air Squats
20- deadlifts 185/135

Post weight and time

Friday, 12/9/2016

warm up: choice

Strength: clean and jerk 3@65%, 3@70%, 2 sets of 3@75%

Accessory Work: crossover symmetry

WOD: for time
 21-18-15-12-9-6-3
Burpees
Box jumps 24/20
Row for cal

Post weight and time

Wednesday, 11/7/2016

Warm Up: 20 Double Unders, 20 Air Squats, 10 push ups- 3 rounds nice and easy

Strength: Front Squat 3@65%, 3@70% 2 sets of 3@75%

Accessory Work: Crossover symmetry Warm Up

WOD: "ROWING"

There is a preset Workout on all rowers.
it'll show as:

1:40/20rest-9
 Complete it all.
after round 5, you'll have a 2:00 minute rest. then complete the remaining 4 sets

Goal is to try and maintain your first set of meters completed.

Post meters completed.

Tuesday, 11/6/2016

Warm Up: choice

Strength: Back Squat 3@70% 3@75% 3@75

Accessory Work: work pistols

WOD: 7 rounds:
10- deadlifts 225/155
7-burpees

Post weight and time

Monday, 12/5/2016

Warm Up: Row 30 secs on/30 sec off  for 6 rounds

Strength: Bench Press 3x4 @75-85%

Accessory Work: Bar Muscle ups or Chest to Bar Pull Ups

WOD: Complete for Time:
100- Double Unders
then
3 Rounds of:
30- Wall Balls 20/14
20- Goblet Squats(with a Kettle) 53/35

Post time and weight

Wednesday, 11/30/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: Complete For Time

70- Back Squats #135/95

*Complete 10 Burpees every time the bar comes off your shoulders(break)

Post time

Tuesday, 11/29/2016

Warm Up: row 1200 meters

Strength: Rest

Accessory Work: 2x25 Ab Mat Sit Ups

WOD: Complete for time
10-9-8-7-6-5-4-3-2-1 Bench Press
10-9-8-7-6-5-4-3-2-1 Kettles 70/53

Post time

Monday, 11/28/2016

Warm up: choice

Strength: Back Squat -2x5 @65%. 3x2 @75%

Accessory Work: 3 max reps of double unders

WOD: "burn the weekend off"
3 rounds
25 wall balls
25 cal row
15 Burpees

Post weight and time

Wednesday, 11/23/2016

Warm up: choice

Strength: rest

Accessory Work: max reps of  knees to elbows.  2 sets

WOD: for time
Row 500 meters
15- power cleans
Row 400 meters
12- front squats
Row 300 meters
9- push jerks

Use one bar and all movements from the floor

Tuesday, 11/22/2016

Warm Up: Row 500 meters, 40 air squats, 30 GHD's, 20 Push Ups and 10 Pull Ups

Strength: Bench 3,3,3,1,1,1

Accessory Work: Ring Dips (strict) 4x7

WOD: Complete for Time
5 Rounds of "Cindy"
3 Rounds of "DT"
800 meter Run (OUTSIDE)
* You will not freeze to death!

Cindy-5 Pull Ups, 10 Push Ups and 15 Air Squats
DT-12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks @ 155/105

Post Time and weight

Monday, 11/21/2016

Warm Up: Choice

Strength: Deadlift @80% of one rep

Accessory Work: 2x15 toes to bar

WOD: 3 rounds for time
-500m Row
3- rope climbs
20- box jumps 24/20''

Post time and weight

Friday, 11/18/2016

Warm Up: choice

Strength: Press Push 3x7

Accessory Work: muscle up

WOD: "Annie"
50-40-30-20-10
Double unders
GHD's

Post time and weight

Wednesday, 11/16/2016

Warm Up: 4 rounds of Cindy

Strength: Front squat 3x3 @75% 3x1 @85%

Accessory Work: crossover symmetry warm Up, 2x10 of back ext. 2x15 GHD's

WOD: For Time:
Complete 100 burpee box jumps 24/20"

*you must face toward the box when doing your burpee.
(Box facing burpee)

Post time and weight

Tuesday, 11/15/2016

Warm Up: Row 1500m, 2 rounds of 20 air squats, 15 Ab Mats, 10 burpees

Strength: Bench  3-3-3-1-1-1

Accessory Work: Crossover symmetry

WOD: 5 rounds FT
12- Ball Slams #40/30
 8- Push Ups
30- Air squats

Post time and weight

Monday, 11/14/2016

Warm Up: Choice

Strength: Back Squat  3-3-3-1-1-1

Accessory Work: Crossover Symmetry

WOD: 3 Rounds For Time
21- Row For Cal
15-Box Jumps 24/20
9- Clean and Jerk 135/85

Post Time and weight

Friday, 11/11/2016

Warm Up: choice

Strength: Rest

Accessory Work: Crossover symmetry warm Up

WOD: "Helen"
3 Rounds for time
-Run 400 meters
21- Kettles 53/35
12- Pull Ups

Post time

Wednesday 11/9/2016

Warm Up: 2 rounds of row 300m and 50 Double unders

Strength: Bench Press 3x7

Accessory Work: toes to Bar 2x15

WOD: 3 rounds for time
Against a 3 min clock complete
-Row 500m
Reminding time complete as many reps of toes to Bar

Rest 4 mins between each round

Post reps of toes to Bar of each round and weight.

Tuesday, 11/8/2016

Warm Up: run 1 mile and stretch

Strength: 3x3 heavy hang power clean

Accessory Work: empty barbell bell and practice hang power cleans and push press

WOD: Amrap 12 mins
9- Hang Power Cleans #95/65
6- Front squats #95/65
3- shoulder to Overhead #95/65

Post weight and rounds completed

Monday, 11/7/2016

Warm Up: Choice

Strength: In WOD

Accessory Work: 5 minutes of Double Unders

WOD: AMRAP 20 Minutes:
5- Back Squats @225/155
2 rounds of "Cindy"

Cindy- 5 pull ups, 10 push ups and 15 air squats

Post round/reps completed

Friday, 11/4/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Pick a weakness and work 5-10 minutes

WOD: "Warrior"
50- Snatches #75/55
50- Double Unders
40- Wall Balls #20/14
40- Sumo DL High Pulls #75/55
30- Overhead Squat #75/55
30- Chest to Bar
20- Bar FACING Burpees
20- Power Cleans #135/95

TIME CAP IS 20 MINUTES!!

Post reps/time completed

Wednesday, 11/2/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 1.5% Bodyweight
Bench @ Bodyweight
Clean @ .75% bodyweight

10 DL,10 Bench, 10 Clean... then 9's and so forth......

Post time and weight used.  Benchmark WOD

Tuesday, 11/1/2016

Warm Up: Choice

Strength: Back Squat 5@65%  4@70%(2 sets)  2@80%

Accessory Work: work Squat Clean Technique with 40% for 5-10 minutes

WOD: AMRAP 15 Minutes:
-15 Ab Mat Sit Ups
-5 Squat Cleans #185/135

Post time and weight

Monday, 10/31/2016

Warm Up: Row for 5 mins. 2 rounds of Cindy. Stretch

Strength: Bench Press 3x10 same weight

Accessory Work: 2 sets of max reps of T2B

WOD: Complete for Time
21-15-9
Row for Cals
GHDs

150 Double Unders

9-15-21
Wall Ball #20/14
Knees to Elbows

Time stops once you complete it all!!

ENJOY your candy and watch out for cars and CLOWNS!! Happy Halloween

Post weight and time

Friday, 10/28/2016

Warm Up: Choice

Strength: 4x8 Strict Bar Dips

Accessory Work: 2 sets of 1 min planks

WOD: Complete for Time
Row 1000 meters
   Then
21-15-9
Thrusters #65/45
Burpees

Post weight and time

Wednesday, 10/26/2016

Warm Up: Choice

Strength: Back Squat 2x20

Accessory Work: Stretch for 5-10 minutes

WOD: 4 Rounds for Time:

15- Wall Balls #20/14
Row 300 Meters
7- Ball Slams #40/30

Cash Out 80 Double Unders
*after completing your 4th round, complete the 80 D.U's

Post weight and time

Tuesday, 10/25/ 2016

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

Monday, 10/24/2016

Warm up: row 750m, 3 rounds of Cindy

Strength: 3x3 Cleans

Accessory Work: 3 sets of 30 double unders

WOD: For time
100- Double unders
80-  Air squats
60- Row for Cal
40- Toes to Bar
20- Chest to Bar

Post time and weight

Friday, 10/21/2016

Warm Up: Row 2000m

Strength: 3x3 deadlift

Accessory Work: 2 set of 2 min planks

WOD: On the minute for 21 minutes.
Minute 1: 10 deadlifts 165/115 Scale this weight to 50% of what you did for the 3x3 deadlift.
Minute 2: 20 GHD's
Minute 3: 35 Double unders Do not scale these to singles.  Work on the double unders.  If you need to scale, scale the number of reps down but do double unders.

Post # of rounds not completed and weight

Wednesday, 10/19/2016

Warm Up: Choice

Strength: Front Squat 2x20

Accessory Work: double under. 3 sets of 50

WOD: "Grace"
30- Clean and Jerks 135/95

Post time and weight

Monday, 10/17/2016

Warm Up: Choice

Strength: Bench Press. 3x10

Accessory Work: two sets of max reps is muscle ups

WOD: 4 Rounds for time:
10- Pull ups
15- Burpees
20- Wall Balls 20/14
25- Ab Mat Sit Ups
30- double unders

Post weight and time

Friday, 10/14/2016

Warm Up: Row 2000m

Strength: Rest

Accessory Work: 3 sets of 1 min planks

WOD: "Karen"
-150 Wall Balls 20/14

Complete for time and post on whiteboard.

STAY SAFE WITH THE WEATHER!

Wednesday, 10/12/2016

Warm Up: Choice

Strength: Front Squat  5x3 heavy

Accessory Work: 3x50 Double Unders

WOD: For Time:
Row 1000m
-50 Burpees
-50 Box Jumps 24/20
Run 800m

Post weight and time

Tuesday, 10/11/2016

Warm Up: Choice

Strength: Deadlift 4x6

Accessory Work: Crossover Symmetry

WOD: For Time:
Run 400m
25- Pull Ups
100- Double Unders
25- Pull Ups
Run 400

Post weight and time

Monday, 10/10/16

Warm Up: Run Washburn Loop

Strength: 5x5 Strict weighted Pull Ups

Accessory Work: 3x20 ab mat sit ups

WOD: 5 Rounds for time
7- SQUAT Clean #155/110
14- Kettle Swings #70/55

Post Time and weight

Friday,10/7/2016

Warm Up: Choice

Strength: 1 Rep Max Squat Clean

Accessory Work: 3x 50 Double Unders Unbroken

WOD: 8 rounds
-250m Row
Rest 1 minute between rounds

Post Weight and times

Tuesday,10/4/2016

Warm up: row 2k

Strength: front squat 2x20

Accessory Work: 4x10-15 toes 2 bar unbroken

WOD: AMRAP 12 mins
5-10-15-20-etc
Wall balls #20/14
Pull ups

Post reps completed and weight

Monday, 10/3/2016

Warm Up: 5 rounds of Cindy

Strength: 3x5 Squat Cleans @70%

Accessory Work: 3x10 Bar Dips Strict

WOD: 3 Rounds for time
21- Row for Calories
15- Bar facing Burpees
 9- Thrusters # 95/65

Post weight and time

Friday, 9/30/2016

Warm Up: run 1 mile

Strength: Back Squat 1x3 @65%, 1x3 @75%, 3x3 @80%

Accessory Work: 3x20 Ghd with a 15 lbs

WOD: 30-20-10
-Row for Cals
-Push press 115/85

Post weight and time

Wednesday, 9/28/2016

Warm Up: 7 rounds of Cindy.

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: "Nancy"
5 Rounds for Time
-Run 400m
-15 Overhead Squats #95/65

* If you cannot do OH Squats, do Front Squats #135/95

Post Time and weight

Tuesday, 9/27/2016

Warm Up: Choice

Strength: Find a one rep max Deadlift

Accessory Work: 10 minutes of a weakness

WOD: 5 Rounds for time
-Row 500 meters
21- Deadlifts 155/115

Post weight and time.

Monday, 9/26/2016

Warm Up: Run 800m,50 ab mats,40 air squats,30 push ups,20 burpees,10 pull ups

Stength: 3 rep max-bench

Accessory Work: 3 sets of max effort of T2B. Rest as needed

WOD: 100-80-60-40-20
Double unders
Complete 20 burpees between sets of double unders

Post weight and time

Friday, 9/23/2016

Warm Up: 2 rounds: run 400m, 10 inch worms, 15 GHD's, 10 pull Ups

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: AMRAP 20 Mins
15- Thrusters 95/65
15- Box Jump Overs 24/20
15- Row Cal
15- T2B

Post time and weight

Wednesday,9/21/2016

Warm Up:two rounds Run 400m, 20 GHD, 15 push ups, 10 pull ups.

Strength: find a one rep max for back squat

Accessory Work: 2x20 good mornings

WOD:
With a continuously running clock, every three minutes complete 250m row and 10 burpees until you complete 10 rounds


Post time and weight!! Don't be scared to push the weight attempting to get that new PR on back squat

Tuesday, 9/20/2016

Warm Up: Run 800, 10 inch worms, 15 Goblet Squats, 20 GHD sit ups

Strength: OHS 3x5

Accessory Work: Crossover Symmetry

WOD: 50-30-10
- Row or bike for Cals
- Overhead weighted Lunges #25/15
- Ab Mat Sit Ups

Post time and weight

Monday, 9/19/2016

Warm up: choice

Strength: rest

Accessory work: clean and jerk technique

WOD: "Grace"
30- Clean & Jerks 135/95

Post weight and time

Friday,9/16/2016

Warm Up: run 1 mile, 5 rounds of Cindy

Strength: Front squat 5x3

Accessory Work: 10 mins of a weakness. Pick a movement

WOD: 5 rounds for time:
-Row 15 Cals
-10 Box Jumps (high) 30/24"

Post weight and time

Wednesday, 9/14/2016

Warm Up: Choice

Strength: Rest

Accessory Work: 3 sets ME Push Ups: rest as needed

WOD: "Coe"
10 Rounds of
10- Thrusters #95/65
10- Ring Push Ups

Post time and weight

Tuesday, 9/13/2016

Warm Up: Choice

Strength: Deadlift 3x10

Accessory Work: Bar muscle progressions

WOD: 3 Rounds For Time
40- Wall Balls #20/14
21- Burpees

Post weight and Time

Monday, 9/12/2016

Warm Up: Run 800 meters, 20 Strict pull ups, 50 Air squats. Complete the warm up of Crossover symmetry.

Strength: 5x3 Strict Press

Accessory Work: Tabata of ab mat sit ups

WOD: Complete
-5 Minutes of Rowing for Calories
-5 Minutes of Push Press for reps  #115/80
**THERE IS NO REST BETWEEN MOVEMENTS**

Post weight. Post calories rowed and reps completed of Push Press

Friday, 9/9/2016

Warm Up: Run Washburn Loop

Strength: 4x6 Back Squat

Accessory Work: 5-10 minutes of pistols

WOD: For Time:
100- Double Unders
25- Toes to Bar
25- Deadlift #225/155
50- Box Jump Overs
* jump onto the box and jump off the opposite side, turn around and do the same.

Post Time and weight.

Wednesday, 8/31/2016

Warm Up: Run Washburn Loop

Strength: In WOD

Accessory Work: 40 Back Exts, 40 GHD's

WOD: Complete:
 Back Squat 1-1-1-1-1-1-1
weights should increase on each set of one.
Rest 5 Minutes
Row 2000 meters

Post heaviest weight completed and time of row.

Tuesday, 8/30/2016

Warm Up: choice

Strength: Press 4x6 same weight

Accessory Work: 3x10 bar dips

WOD: AMRAP 10 mins
7- pull ups
7- push ups
7- Air squats

Post wight and time

Monday, 8/29/2016

Warm Up: Run 1 mile then 20 reps each of air squats, push ups, GHD's

Strength: Bench Press 3x6 same weight

Accessory Work: HSPU 5x5 strict or kipping

WOD: For Time:
30-Power Cleans #115/85
30-Box Jumps 24/20"
3 - Rope Climbs
20-Power Cleans #115/85
20- Box Jumps 24/20"
2 - Rope Climbs
10- Power Cleans #115/85
10- Box Jumps 24/20"
1 - Rope Climb

Post time and weights

Friday, 8/26/2016

Warm Up: Choice

Strength: Front Squat find a 1 RM

Accessory Work: 2x20 back ext

WOD: For time
10- 8- 6- 4- 2  Squat cleans  #155/105
100-80-60-40-20  Double Unders

10-S.cleans,100 DU, 8-S cleans,80 DU  etc

Post Weight and time

Wednesday, 8/24/2016

Warm Up: Row for 5 mins then stretch out for 10 mins

Strength: Deadlift 4x5 same weight

Accessory Work: Good Mornings 2x20

WOD: Complete for Times:
3 sets of 800 meter runs
Rest 5 Minutes between each set

Post times and weight

Tuesday, 8/23/2016

Warm Up: 7 rounds of Cindy(5 Pull up,10 Push up, 15 Air Squats)

Strength: Rest

Accessory Work: Pick a weakness, work 10 minutes

WOD: 4 Rounds for Time:
-15 Bench Press #135/95
-15 Row For Cal
-60 Double Unders

Post time and weight. Compare 11/25/2014

Monday, 8/22/2016

Warm Up: Washburn Loop Run.

Strength: 5 sets of 1-squat clean+2 Front squats. Add weight as you go through sets

Accessory Work: Handstand Pushups 4x7

WOD: For Time complete
45- Bar facing Burpees
50- Thrusters 75/55
45-Bar facing Burpees
*must jump with both feet over bar. No Stepping over the bar

Post time and weights.

Friday, 8/19/2016

Warm Up: Run 800 meters

Strength: Rest

Accessory Work: 75 GHD's

WOD: For Time:
 Row  1000m
 30-Deadlift #225/155
100- Air Squats

Post Time and weight. Compare to 1/27/2016

Wednesday,8/17/2016

Warm up: choice

Strength: Rest

Accessory Work: 2 sets of max reps of toes to bar

WOD: For time complete:
Row 1000
30- kettles 70/55
Row 750
20-kettles 70/55
Row 500
10- kettles 70/55

Tueday, 8/16/2016

Warm Up: Choice

Strength: Bench Press 3x5

Accessory Work: 3 set of Max reps of Push Ups. Rest 1 min between sets

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
Cash Out with 150 Double Unders

Post time and weight

Monday, 8/15/2016

Warm Up: Run 1 Mile then 50 Push Ups

Strength: 3x8 Front Squats @70%

Accessory Work: 3 sets: Accumulate 1 min of "L" sets rest as needed

WOD: 4 Rounds for Time:
 Run 200 meters
10- Power Cleans #155/115
 2- Rope Climbs

Post Time and weight

Friday, 8/12/2016

Warm Up: Choice

Strength: 3x10 Strict Bar Dips

Accessory Work: Work 10 Minutes of Handstand progressions

WOD:
6x400 meter Runs

Rest double your time of work load for all six sets!!

Post times.

ENJOY THE WEEKEND!

Thursday, 8/11/2016

Rest Day

Wednesday. 8/10/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Work progressions of Handstand holds

WOD: For Time:
30- Back Squats #135/95
60- Burpees
30- Back Squats #135/95

Post Time and Weight

Tuesday, 8/9/2016

Warm Up: Run 800 meters, Row 750 meters

Strength: Rest

Accessory Work: Pick a movement of weakness and work for 5 minutes

WOD: "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift @1.5 of Bodyweight
Bench Press @ Bodyweight
Clean @ 75% of Bodyweight

Post time and weights

Monday,8/8/2016

Warm Up: choice

Strength: Back Squat: 3x8

Accessory work:progressions of chest to bar pull ups

WOD: EMOM 12 mins
5- thrusters 95/65
30- double unders

If you can't complete the full work load with the minutes or skip a minute, you owe 250 meters of rowing for each round not completed.

Post weight, time and meters completed

Friday, 8/5/2016

Warm Up: 5 rounds: 5 pull ups,5 push ups, 5  jumping squats 10 feet of broad jumps.

strength: 6x3 dead lifts @80%

Accessory Work: chest to bar pull ups

WOD: "Satan's Whiskers"
3 rounds for time
10-chest to bar pull ups
10-Front Squats #165/115
10 burpees

Post time and weight

Wednesday, 8/3/2016

Warm Up: choice

Strength: cleans 3x4 @80%

Accessory work: 2x10 T2B. The. Last set ME of T2B

WOD: for time
4 rounds:
Row 500
Run 400
30-GHD's

Post time and weight

Tuesday,8/2/2016

Warm Up: choice

Strength: front squats 3x5 @75%

Accessory Work: 5 minutes of double unders

WOD: "Annie"
50-40-30-20-10
Double unders
GHD's

Post weight and time

Monday, 8/1/2016

Warm Up:run 1 mile, 3 rounds CINDY

Strength: bench press 3x10

Accessory work: 3x 1 min plank

WOD:

"The Chief"
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds

Post time and weight 

Friday, july

Warm up: row 1500 meters

Strength: bench 5x3 heavy 80% of 1RM

Accessory Work: 50 GHD's

WOD: complete for time
Row 2000m
30- power cleans #135/95
Run 800 meters

Wednesday, 7/27/2016

Warm up: choice

strength: rest

Accessory Work: 4x8 strict bar dips. rest as needed

WOD: 2 rounds:
Run 600 meters
Rest as long as it took you to complete 600m
Run 400 meters
Rest as long as it took you to complete 400m
Run 200 meters
Rest as long as it took you to complete 200m

Post times.

Tuesday, 7/26/2016

Warm Up: run 800m then 4 rounds of Cindy

Strength: EMOM for 10 mins: 1 squat clean at 80-85%

Accessory Work: 4 sets of 15 GHD

WOD: for time
150-Double Unders
50- Wall Balls 20/14
100- Double Unders
35- Wall Balls 20/14
50- Double Unders
20- Wall Balls 20/14

Monday, 7/25/2016

warm up: choice

Strength: deadlift 3x5 heavy

Accessory work: snatch work 10 mins.  Work on pulls

WOD: for time
Run 400m
25-burpees
Row 500 meters
25- burpees
Run 400m

Post weight and time

Friday, 7/22/2016

Warm Up: Row 500m, Run 400, 15 Pull Ups, 15 Push Ups, 15 GHD's, repeat for second round of Pull ups, push ups and GHD's

Strength: Rest

Accessory Work: Choice

WOD: "SMALL" Hero WOD

Three rounds for Time

Row 1000 meters
50 Burpees
50 Box Jumps 24/20
Run 800 meters

CAP TIME: 60 Minutes

From Crossfit Main: U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Post time or work completed at cap time

Wednesday, 6/20/2016

Warm up: choice

Strength: squat clean 3x5

accessory work: strict pulls ups. 2 sets of Max reps. Rest as needed

WOD: EMOM 21 Minutes
minute 1: 8 back squats #185/135
Minute 2: Run 200
minute 3: 10 burpees

If you cannot complete the reps for that minute, it is a penalty.
1 penalty=15 double unders. I.e. 4 penalties= 60 double unders
TIME DOESN'T stop until all d.u are complete

Tuesday, 6/19/2016

Warm Up: choice

Strength: back squat 5x3 HEAVY

Accessory Work: 3 sets of 2 min planks. Rest as needed

WOD: for time 3 rounds:
Run 400
15- toes to bar
9- front squats #185/135

Post weight and time

Monday, 7/18/2016

warm up: run 1 mile, 25 push ups, 25 air squats, 25 good mornings

Strength: rest

Accessory Work: bar muscle progression

WOD: For Time: "FRAN"
21-15-9
Thrusters #95/65
Pull Ups

Post time 😁😎😳😳😳

Friday, 7/15/2016

Warm up: run 1 mile. 25-air squats, 25-push ups, 25 GHD's

Strength: Front squats: 5x3

Accessory work: choice

WOD: 3 rounds for time:
-run 400
-15 toes to bars
-15 burpees

Post weight and time

Wednesday, 7/13/2016

Warm Up: choice

Strength: Push Press 3x5 @70%

Accessory work: 5-10 mins of jerk positioning,

WOD: For time:
        -50 row cal
        -50 T2B
        -50 row cal
        -50 GHD's
        -50 row cal
        -50 ab mat sit ups

*20 mins cap on WOD
Post weight and time or reps completed

Tuesday, 7/12/2016

Warm Up: choice

Strength: Deadlift 5x3 80%

Accessory Work:

WOD: 8 rounds:
  -200 Row
  -200 Run
  -20. Double unders
REST 2 mins between rounds. Max effort each round

Post fastest and slowest round

Monday, 7/11/2016

Warm up: run 800 meters, 5 rounds of Cindy.(slow pace) (5 pull ups, 10 push ups, 15 air squats)

Strength: bench press 3x10. Same weight

Accessory work: bar muscle ups or strict pull ups: 5 mins

WOD: 3 rounds for time:
12- Wall balls 30/20
15- Power cleans #185/135
21- Burpees

Post weight and time

Friday, 7/8/2016

Warm up:  Bike or Row 5 minutes
                  Stretch Lunges, bounding, high skips, duck walks

Strength:  Back Squat 5x4

WOD:  20 Minutes EMOM (Every minute on the minute)
            -Minute 1: 10/12 Calorie row
            -Minute 2: 15 Kettle Swings 35/53
            -Minute 3: 20 Ab mat sit ups
            -Minute 4: 10 Wall Balls 14/20
            Repeat

Post squat weight and rounds completed.

Wednesday, 7/6/2016

Warm Up: Run Washburn loop then 25 reps of: air squats, push up and pull ups

Strength: Bench Press: 5x3 at a heavy weight

Accessory work: pick a bar movement and work technique with a light weight for 5-10 mins

WOD: 7 rounds:
            7 burpee box jumps 24/20 inch
            28 double unders
       
post time and weight

Tuesday 7/5/2016

Warm up:  Choice

Strength:  In Wod

WOD:  "Mr. Joshua"
               5 Rounds for time of:
                -400m Run
                -30 GHD Sit ups
                -15 Deadlifts 250# - 175#

Scale weight as needed.

Post time.

Friday, 7/1/2016

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

Strength: none

Accessory Work: DOUBLE UNDERS!!!

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


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

Wednesday, 6/29/2016

Warm up: choice 

Strength: none

Accessory Work: 3 sets max effort of T2B

WOD: AMRAP 10 minutes

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

Post rounds completed for each.

Tuesday, 6/28/2016

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

Strength: None

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

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

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

Post weight and time

Monday, 6/27/2016

Warm Up: Choice

Strength: Strict Press 4x3

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

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

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

This is all on a running clock.

Post weight and time.

Friday, 6/24/2016

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

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

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

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

Post Time and weight

Wednesday, 6/22/2016

Warm Up: Your Choice!!

Strength: Rest...

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

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

Once you complete ALL push ups...

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

Post Time. Post how many breaks for each movement.

Tuesday, 6/21/16

Warm Up: Run Washburn Loop

Strength: 5x3 Front Squat @75-80%

Accessory Work: Muscle Up progressions

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

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

Post weight and time

Monday, 6/20/2016

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

Strength: Push press:5x3 @70%

Accessory work: 5 mins of Ab Work

Wod: Kelly

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

Wednesday, 6/15/2016

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

Strength: Rest

Accessory Work: Snatch Pulls

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

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

Post weight and time

Tuesday, 6/14/2016

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

Warm Up: Row for 5 mins

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

Accessory Work: 50 Ab Mat Sit Ups

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

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


Post rounds completed of strict pull ups and time of WOD

Friday, 6/10/2016

Warm up: Row 2k

Strength: Deadlift 3x3...HEAVY

Accessory Work: Muscle Ups

WOD: "Karen"
     -150 Wall Balls

Post time

Wednesday, 6/8/2016

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

Strength: Power Cleans 5x3 @65-80%

Accessory Work: 50 GHD's

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

post Time

ADVOCARE SPARK PARTY

THURSDAY 6:00pm at Crossfit APE

Hosted by Jantz and Christine Kahl

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

Special Guest Jen Charlton from Medford
FREE Samples & Drawing.

Message Jantz or Christine with any questions.

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

Tuesday, 6/7/2016

Warm Up: Choice

Strength: Front Squats  3x5 @70%

Accessory Work: Snatch Pulls light weight

WOD: AMRAP 7 MINUTES OF:

      BURPEES 

             

Post reps you completed on board

Monday, 6/6/2016

Warm Up: Run 1 mile

Strength: Back Squats  3x10

Accessory Work: 5 mins Double Unders

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

Post Time

Friday, 6/3/2016

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

Strength: Rest

Accessory Work: Pistol work

WOD: Benchmark WOD  "Linda"
      Complete for Time
10-9-8-7-6-5-4-3-2-1
Deadlift @1.5 bodyweight
Bench Press @ bodyweight
Cleans @ .75 bodyweight

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

Post weights and time

Thursday, 6/2/2016

rest day

Wednesday, 6/1/2016

Warm Up: choice.

Strength: 5x3 front squat. Same weight

Accessory Work: 3x15 T2B

WOD: for time
-Run 800
-2 rounds of:
20- deadlifts 225/155
20 - Ball slams 40/30
Then
-Run 400

Post time and weight

Tuesday, 5/31/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Hand Stand Push Ups

WOD: 4 Rounds for time
      5- Thrusters  #95/65
    10- Wall Balls  #30/20
    15- Kettles  #53/35
    20- Cal on Row

Post Time

Monday, 5/30/2016

Happy Memorial Day!!


WOD: HERO WOD

            "MURPH"

Friday, 5/27/2016

Happy Memorial Day Weekend!! Thank you to all you have served and still currently serving our fine country!! With that said, We are going to program "Murph" today and on Monday. Pick which date you would like to do it on. Run or Row a 10K, if you decide not to do Murph and one of the days. Stay Safe over the weekend. 

Warm Up: Choice

Strength: None

Accessory Work: None

WOD: "Murph" 

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a   twenty pound vest or body armor, wear it.

LT. Michael P. Murphy

United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. 

Thursday, 5/26/2016

Rest Day.

Wednesday, 5/25/2016

Warm up: run Washburn Loop

Strength: Front squats 2x3 @ 65%, 3x3 @ 75-80%

Accessory work: snatch positioning

WOD: 6 rounds wash for time
           Run 200 meters
           2- rope climbs
Rest 1 minute between rounds

Post times of rounds .

Tuesday, 5/24/2016

Warm Up: 100 calorie row, 30 GHD, 30 air squats

Strength: 3x2(70%) 3x2 (80%) Deadlift

Accessory Work: Choice

WOD: 20 min amrap

Odd minutes: 15 Wall Balls #20/14

Even minutes: 12 Burpees 

Rest reminding time of each minute 

Post completed mins 

Monday, 5/23/2016

Warm Up: 2 rounds: Run 400, 15 Push Ups, 25 feet Inch worms, 15 Air Squats

Strength: 65% 3x5 Push Press

Accessory Work: 2x15 Toes to Bar.. try to go unbroken.

WOD: For Time:
         30- Kettles  #70/55
         30- Bench   #135/75
         50- Double Unders
         20- Kettles  #70/55
         20- Bench   #135/75
         50- Double Unders
         10- Kettles  #70/55
         10- Bench   #135/75
         50- Double Unders
         30- Hand Release Push Ups

Post weight and time on board!!

Friday, 5/20/2016

Iron owl challenge starts today!!  Gym will be closed from 4:00 pm-7:30pm for Crossfit events pertaining to the Iron Owl. Come down and check it out and cheer for the participants.

Warm Up: choice

Strength: Front Squats 10x3

Accessory Work: Muscle up progressions

WOD:
    3 rounds for time
    10- thrusters #135/95
    10- box jumps 30/24"
Rest 2 mins
    -500m Row
    -50 Pull Ups

Post both times and weight
        -

Thursday, 5/19/2016

Rest Day

Wednesday, 5/18/2016

Warm up: dynamic

strength: 5x5. Bench press

Accessory Wod: Work on bar muscle ups. If you can't get bar MU's, work on sets of chest to bar. 10 mins of work.

WOD: Time Trail:
       -Run 3 miles
This should be max effort.

Post time on board.
Route: from gym run out to the train bridge on the OC&E trail( just east of Summer's lane) and back to the gym.   We will see this wod again before summer is over!

Tuesday, 5/17/2016

Warm Up:2 Rounds of: 15 Good Mornings(Demo-Good Mornings), 25 Feet of Inch Worms, 15 Air Squats, 10 Push Ups.

Strength: In WOD

Accessory Work: 10 minutes of a weakness movement.

WOD: For Time:

           50- Deadlifts #185/275
           50- Bar facing Burpees

You must jump with both feet. No stepping, Hopping etc over the bar. Face the bar on every single burpee!!

Weight should be heavy, if you need to scale.

Post Weight and time.

Monday, 5/16/16

Warm up: choice 

Strength: shoulder press 5x3

Accessory work: hold an "L" sit for 1 min. Rest 1 min. Then again for a second set of 1 min. Accumulating to 1 min.

WOD: 3 rounds for time
          Row 1000m
          10- front squats at 75% body weight
          30- GHD's
Post time and weight 

Friday, 5/13/16

Warm Up: Choice

Strength: Rest

Accessory Work: Hand stand something (Walk, push ups, hold, wall walks) 10 mins.

WOD: "Angie"
       Complete for Time:
   100- Pull Ups
   100- Push Ups
   100- Sit Up (ab mat)
   100- Air Squats

YOU MUST COMPLETE EACH MOVEMENT BEFORE GOING ONTO THE NEXT MOVEMENT!! YOU CANNOT  BREAK THE MOVEMENTS UP INTO ROUNDS.

Post Time!
   

Wednesday, 5/11/2016

Warm up: choice

strength: 3x5 back squat

Accessory work: 30 T2B

Wod: Complete for time
       Run-400 meters
       Ride 60 Cals
       Run 400 meters
       Ride 40 Cals
       Run 400 meters
       Ride 20 Cals
     
Post weight and time

Tuesday, 5/10/16

Warm Up: Run 1 mile, 3 rounds of Cindy

Strength: 5x3 Strict Press

Accessory Work: 3 max sets of strict Pull Ups

WOD: For time:
 -Run 800 meters
 -50 Burpees
 -50 Kettles #35/53

Post weight and time

Monday, 5/9/2016

Warm up:  Dynamic

Strength:  Front Squat 5-5-3-3-3-1-1 Increase weight each set

Accessory:  10-15 minutes Split Jerk Balance,  Use light weight

WOD:  AMRAP 13 minutes
            -15 Front Rack Lunges 75#/45#
            -20 Ab Mat Sit ups
            -25 Double Unders

Post Front Squat Weight and rounds completed.

Friday, 5/6/2016

Warm Up: 25 feet of inch worms, 15 ab mat sit ups, 25 cals-assault bike

Strength: In Wod

Accessory Work: Pistol work

WOD: For time:
          42- Wall Balls
          21-Bench Press #95/155
          30- Wal Balls
          15- Bench Press #95/155
          18- Wall Balls
           9- Bench Press #95/155

Post Time and enjoy the weekend.

Thursday, 5/5/2016

REST  DAY

Wednesday, 5/4/2016

Warm Up: 5 Rounds of Cindy (5-pull ups,10 push ups, 15 Air Squats)

Strength: Back Squat 5-5-5-5

Accessory Work: Pick a weakness, practice for 10 mins

WOD: 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
            -Box Jumps 24"/20"
       
  First set is 10 kettle swings and 1 box jump, then 9 kettle swings and 2 box jumps and so on.

Post squat weight for each set and time for wod.

Tuesday, 5/3/2016

Warm Up: Choice

Strength: Rest

Accessory work: Take 10-15 of just stretching where you are tight. relax and open up.

WOD: Complete as much as possible. 20 MIN CAP
T2B---Assault Bike-Cals
15----2                                                              

14----4          
13----6
12----8
11---10
10---12
9----14
8----16
7----18
6----20
5----22
4----24
3----26
2----28
1----30
Example: 15 T2B then 2 cal-bike, 14 T2B then 4 cal-bike, 13 T2B then 6 cal-bike....etc
There is a 20 min cap on this WOD. Get as far as you can in 20 Minutes!!!

Post Round and reps completed on board. Example: 6 T2B + 12 of 20 cal

GoOd LuCK!!

Monday, 5/2/2016

Warm Up: Run 600 meters, 10 push ups, 20 air squats, Run 400 meter, 15 push ups, 25 air squats, Run 200 meters, 20 push ups, 30 air squats. The pace should be where you can hold a conversion a friend.

Strength: Deadlift: 5-5-5

Accessory Work: 50 reps- your choice GHD or ab mats

WOD: AMRAP 10 Minutes of:
        -50 Double Unders
        -10 Back Squats #135/95

If you can't not put together double unders, this is the time to work the skill.

If you scale the double under, scale as still working the DU but cut yourself off at 45 seconds per round.

Post rounds/reps completed and weight

     

Charity Guns & Hoses Basketball Game

Come out and watch some basketball as your local firefighters and law enforcement officers go head to head. The game is being held at Triad High School at 7pm, April 30th (Saturday)

Friday, 4/29/2016

Warm Up: Choice

Strength: 3x3 strict Press

Accessory Work: 20 ab mat sit ups, 20 GHD, 20 T2B

WOD: Death By 10 Meters 

With a continuously running clock: row 10 meters the first minute, row 20 meters the 2nd minute, 30 meters at the 3rd minute…. continue until you cannot complete the distance within the minute.

Thursday, 4/28/2016

rest day

Wednesday, 4/27/2016

Warm Up: Run 1 mile, 30 Ab Mats, 20 Kettle swings( light weight)

Strength: None

Accessory Work: 2 sets max reps toes to bar

WOD: "Christine"
          3 Rounds for time
         Row 500 Meters
         12- Deadlift @body weight
         21-Box Jumps #20/24

Post Time and weight used on DL

Tuesday, 4/25/2016

Warm Up: Choice

Strength: Bench Press 5x3

Accessory Work: Overhead squat positioning

WOD: For Time:
21-18-15-12-9-6-3
Ring Dips
Overhead Squats #65/115

Post Time and weight

Monday, 4/25/2016

Warm Up: Ride or row 100 cals, 25 feet of inch worms, 15 push ups, 10 thrusters #35/45

Strength: Rest

Accessory work: 25 Ab Mats, 25 T2B, 25 Back Ext.

WOD: Fun Ladder in 12 minutes or when you finish
10- Squat Cleans #95/135
15- Burpees
8 - Squat Cleans #105/155
15- Burpees
6 - Squat Cleans #125/185
15- Burpees
4 -Squat Cleans #145/205
15-Burpees
2 - Squat Cleans #165/225

If scaling remember your last set of 2 cleans should be hard. For whatever weight you start with on set 10 increase by 20 pounds each set of cleans. only increase third round with 15 pounds.

TIME CAP OF 12:00 minutes

Post time and ending weight.

Friday, 4/22/2016

Warm Up: Row 1000m, 25 air squats, 15 kettles (#32) and 10 push ups

Strength: Back Squat 2x20 (the weight should be enough to make the last 5 reps hard.)

Accessory Work: 50 ab mat sit ups

WOD: For Time
   50-Pull Ups
   50-Burpees
   50-GHD's
   50-Box Jumps 20/24
   50-Cal on Assault Bike

Post weight and Time

Thursday, 4/21/2016

REST DAY!!

Wednesday, 4/20/16

Warm Up: Choice

Strength: Deadlift 5x3. @90%. Warm up sets does not count as 1 or 2 sets of your working sets of 3.

Accessory Work: None. If you choose a movement, spend no more than 10 minutes of skill work.

WOD: Complete:
          -Run 1 mile.(this should be as fast as you can go.)
          -Rest half the time it took you to complete your mile run. Then complete for Time
          -50 Toes to Bar.

Post time of mile and time it took to complete T2B.

         

Tuesday, 4/19/2016

Warm Up:3 rounds: Run 200, 5 strict pull ups, 25 feet inchworms

Strength: Rest

Accessory Work: Pistols squats 10 mins.

WOD: For Time

50- Pull Ups
50-Push Ups
75-Ab Mat Sit Up
100- Double Unders
1:00 minute ME calls on Assault bike.

Post overall time and and calls completed. There is no rest from Double Unders into the Assault bike. NO SINGLES!! work skill to at least 50 double unders.

Monday, 4/18/2016

Warm Up: 2 Rounds Ride Assault bike for 3 minutes, 30 GHD's, Row 3 minutes

Strength: 3-3-3-1-1-1 Overhead Squat.

Accessory Work: 10 minutes of Muscle Ups skill/drill.

WOD: 3 rounds of

Run 600m.
Rest time it took to run 600
Run 400m
Rest time it took to run 400
Run 200m
Rest 4 mins then restart runs at 600m.

Post times on board.

Friday, 4/15/2016

Warm up: choice

Strength: 3x3 back squat. 3x2 back squat. Sets of two should be heavier than your set of 3's.

Accessory work: accumulate up to 2:00 mins of a handstand hold using a wall.

WOD: 3 rounds of:
20- row for calories
30- double unders
40- air squats

Post time

Wednesday, 4/13/2016

Warm Up: 3 Rounds: 15 Air Squats, 25 feet of inch worms (Click here for demo) 10 Back extensions( nice and slow to get blood flowing through hamstrings)

Strength: Bench Press 3x5  70-75%

Accessory Work: 50-Ab Mat Sit Ups

WOD: "Helen"
3 Rounds For Time

-Run 400 meters
21- Kettles #35/53
12- Pull Ups

*Post Time. This is a Benchmark Workout. If you want your name on the record board, a trainer must be present and judging your movements. GOOD LUCK!

Tuesday, 4/12/2016

Warm Up: Choice

Strength: In Wod

Accessory Work: 4 sets of Max Effort of Toes to Bar (rest 1-2 minutes between) Work 5-10 minutes of jerk movement.

WOD:
Deadlift- 3-3-3-1-1-1 Go for a max if you're feeling good. At least attempt to be within 10 pounds           of PR

Rest as needed

Clean & Jerk- 3-3-3-1-1-1 Go for a max if you're feeling good. At least attempt to be within 10 pounds  of PR

Post heaviest weight for both movements.

Monday, 4/11/2016

Warm Up:  2 rounds: Assault Bike x20, Pull Ups x7,  Push Ups x10

Strength: Front Squat 10x3  HEAVY then
               3x20 GHD's rest 1:00 min between

Accessory: 3 sets of max reps of HSPU

WOD: Complete for max reps:

5 Mins of: Max calories on Row
Rest 30 Seconds for transition

4 Mins of: Max Kettles #35/53
Rest 30 Seconds for transition

3 Mins of: Max Wall Balls #14/20
Rest 30 Seconds for transition

2 Mins of: Air Squats
Rest 30 Seconds for transition

1 Min of: Max Double Unders
(NO SINGLES) it's only a minute

Post reps for each movement

Friday, 4/8/2016

Warm Up:3 rounds of: 5 strict pull ups, 10 ab mats, 15 Air squats...

Strength: Complex of: 5 sets, 1 Squat Clean, 1 Front Squat, 1 Jerk = equals on set. Try to add weight on last set for Max Effort.

Accessory Work: Muscle Up work. Spend no more than 15 minutes of skill. Work some drills. Muscle Up Progression

WOD: Complete for Time:

           - Row 1000 meters
           - Run 800 meters
           - 60  Double Unders
           - 40  Goblet Squats (Demo)
           - 20  Burpees
           - 10  Handstand Push Ups
** sub HSPU for 30 push ups.

Post Time!!  Enjoy the Sun
       

Thursday, 4/7/2016

REST DAY

Wednesday, 4/6/2016

Warm Up: 3 rounds: 15 Back Ext, 15 Ab Mat Sit Ups, 15 Push Press 45/35, 15 cal Row

Strength: 5x3 Bench Press. Same weight. Try and bump the weight up on last set. GO HEAVY!!

Accessory Work: 3 Sets of: 60 seconds handstand holds against the wall. Accumulative time to 60 sec if you need to break.

WOD: For Time:

 -50 Ball Slams #25/40
 - 100 Meter Farmers Carry #53/70
 -30 Ball Slams #25/40
 - 100 Meter Farmers Carry #53/70
-10 Ball Slams #25/40
 - 100 Meter Farmers Carry #53/70
**DO NOT DROP THE KETTLES ON THE PAVEMENT** SET THEM DOWN GENTLY PLEASE!!

Post Time on Board

Tuesday, 4/5/2016

Warm Up: choice

Strength: 5x5 Deadlift at 75%. Use same weight.

WOD:  3 rounds each for time.
         
            Run 800 meters

           Rest 5 minutes between each run.

Post Times on board.

Monday, 4/3/2016

Warm Up: Row 1500 meters then stretch

Strength: Back Squat  10(sets) by 3(reps) at 75% of your 1 rep (rest no more than 3 minutes between sets)  then 3x20 of GHD's after you complete all sets of squats.

WOD: 3 Rounds for Time
          - 25 Wall Balls #20/14
          - 25 Power Snatches #75/45

If you don't feel comfortable substitute Snatches for Clean and Jerks(#135/95)

Post Time

Friday, 4/1/2016

Warm Up: Run 1 mile  :)

Strength: Rest

WOD: For Time:
         -500 Burpees
  Just Kidding, APRIL FOOLS!!

  WOD: "Honey Badger"
       
          7 Rounds for Time:
         -10 Deadlift  #225/155
         -12 Toes to Bar
         - Run 200 meters

Post Time
         
   
         

Thursday, 3/31/2016

REST DAY!!  Enjoy the Sun!

Wednesday, 3/30/2016

Warm Up: 2 Rounds of 20 Cals on the assault bike, 20 GHD's

Strength: 5 sets of a 3 position squat clean. (Floor, knee, hip) Add weight each sets Click here for demonstration of movement

WOD: For Time:
          100-80-60-40-20
          - Double Unders
          - Air Squats

* DO NOT DO SINGLES!! If you can't do DU's,  change double under numbers to 40,35,30,25,20 keeping air squats the same. It's time to work on your weaknesses!! practice practice practice

Post weight and time on board

Tuesday, 3/29/2016

Warm up: row 1000m then warm up program from crossover symmetry( follow the little board hanging on the rack) open up shoulders and hips

Strength: spend 15 mins working overhead squat positioning. Ask trainers for guidance if you have questions.

WOD: For time complete 6 rounds
            12- Overhead Squats #65/95
            15- Pull Ups
*20 minute time cap

If you cannot perform an OH Squat or do not feel comfortable with the movement, substitute front squats for OH Squat #95/135.

Post time or completed reps on board. Don't be scared to ask for help

Monday, 3/28/2016

Warm Up: choice

Strength: 5x5 Back Squat  same weight.

WOD: This Wod is going to be for a bench mark down the road.
             MAX CALORIES ON THE ASSAULT BIKE FOR 10 minutes.
       
Post weight and calories completed.    Remember to go heavy on squats and max effort for calories!!

Wednesday 3/23/16

Warm Up: choice

Strength: 3x10 Push Press. 

WOD: 10 rounds

       Sprint on the rower 150 meters AS FAST AS YOU CAN!!

         Rest 90 seconds between rounds 

Post time for rounds. 

Tuesday, 3/22/2016

Warm Up: choice 

Strength: none

WOD: For Time

10-9-8-7-6-5-4-3-2-1

Power Clean #95/135

Box Jumps 24/30"

10 Power clean, 10 box jumps, 9 Power clean, 9 box jump etc...

Post time and weight/ height used on the board 

Monday, 3/21/2016

Redo 16.4 if you decide too

Warm Up: Choice

Strength: None

WOD: 3 Rounds for Time

       Row 600 meters
      -10 Bench Press Body Weight
      -10 Back Squats 155/225

*This is meant to be heavy. STOP WORRYING ABOUT YOUR TIME. If you need to break sets then break but go outside your comfort zone.  Stop cheating yourself for time.

Post time and weight.
     
         
         

Wednesday, 3/16/2016

Warm Up: Run 800 meters then 2 rounds of 25 air squats, 25 push ups

Strength: Every 2 mins for 12:00 minutes
               complex of 1-power clean +1-push jerk + 1 squat clean. Start at approximately 60% of 1 rep      max. build weight up as you move through sets.

WOD: 4 sets of:
          Run 400 meters
          15- burpees
Rest 2:00 between rounds

Post weight and individual times per round
       
   

Tuesday, 3/15/2016

Warm Up: Choice

Strength: 3x5 back Squats. Same weight on all sets 90%.

WOD: For Time

            -60 Wall Balls #20/14
           - 40 toes to bar
           -150 Double Unders

post time and weight of squats

Monday, 3/14/2016

Re-do OPEN 16.3

or

Warm up:  Dynamic

Strength:  None

WOD:  For time
              -Row 100 calories
              -50 GHD Sit ups
              -Ride 100 calories Assault bike

Post open score or wod time.

Friday, 3/11/2016

OPEN Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups 

Men use 75 lb.
Women use 55 lb.

Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.

Check the website for full rules and scale options.

Wednesday, 3/9/2016

Warm up:  Choice

Strength:  IN WOD

WOD:  Every minute on the minute (EMOM) for 30 minutes
             Minute 1: 5 Dead Lifts
             Minute 2: 3 Power Cleans
             Minute 3: 10 Ab Mat Sit ups

            You will do 5 dead lifts on minutes 1-4-7-10-13-16-19-22-25-28
            You will do 3 power cleans on minutes 2-5-8-11-14-17-20-25-29
            You will do 10 ab mat sit ups on minutes 3-6-9-12-15-18-21-24-27-30

            Use the same weight for dead lift and power cleans.

            Try to use a heavy power clean weight that will also be a moderate dead lift weight.

Post weight used and rounds completed.

Tuesday, 3/8/2017

Warm up:  Dynamic

Strength:  None

WOD:  5 Rounds EACH for time:
             -Row 500m
             -25 Air Squats
             -15 Kettle Swings 55# / 35#
             -5 Burpees
             Rest 4 minutes between each round.

Post time for EACH round.

Monday, 3/7/2016

Re Do 16.2.  Or if you do not want to Re Do the wod, do your choice of wod.

Workout 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes. 

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb. 

Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open .

Wednesday, 3/2/2016

Warm Up: Choice

Strength: None

WOD: For Time
          40- Row for Cal
          21- Toes to Bar
          30- Row for Cal
          15- Toes to Bar
          20- Row for Cal
           9- Toes to Bar

Post time on board.

Tuesday, 3/1/2016

Warm up:  Choice

Strength:  In wod

WOD:  For time:
            -100 Reps Bench Press 135# / 85#
             Every time you rack the weight:
             -10 Calories on assault bike.

Post Time, and # of calories

Monday, 2/29/2016

If you did not complete the open wod on Friday get it done!
or
Redo OPEN 16.1

If you are choosing not to redo 16.1 then:

Warm up:  Choice

Strength:  Front Squat 3 sets 5 reps All work sets at same weight

WOD:  AMRAP 7 minutes
            -5 Toes to Bar
            -7 Box Jumps 24"/20"
            -10 Air Squats

Post 16.1 Score
or
Front Squat weight and rounds completed.

Friday, 2/26/2016

TIME FOR THE OPEN!!!!!!!!!!!!!!!!!!!

Warm up:  Choice

WOD:  OPEN WOD 16.1

Workout 16.1.

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups 

Men lunge 95 lb.
Women lunge 65 lb. 

Post rounds completed to comments and/or register and submit your score as part of the 2016 Reebok CrossFit Games Open.

IF you are registered for the open then you MUST BE JUDGED by someone who has passed the judges course!  

See full details and rules for this wod at the gym or online.  

See scaled details online as well!

Post your score to the board and if you are registered post online!

Thursday, 2/25/2016

REST DAY!

Wednesday, 2/24/2016

Warm up:  Assault bike 5 minutes
                  Then
                   3 rounds at a warm up pace
                    -5 Pull ups
                    -10 Push ups
                    -15 air squats

Strength:  Find a 1 rep max POWER CLEAN
               
WOD:  4 Rounds
             -25 Calorie Row
             -12 Hang Power Cleans 115# / 75# (Except for Cally you go 135#)

Post Power Clean weight and time.

Tuesday, 2/23/2016

Warm up:  Choice

Strength:  None

WOD:  3 Rounds for time:
             -20 Wall Balls 30# / 20#
             -15 Pull ups
             -20 Ab mat sit ups
             -30 Wall Balls 20# / 14#
             -15 Pull ups
             -20 Ab mat sit ups

Note*** 20 wall balls are heavier weight than the 30 wall balls!


Post time

Monday, 2/22/2016

Warm up:  Dynamic

Strength:  Rest

WOD:  10 Rounds for time:
             -30 Double Unders
             -10 Kettle Swings 55# / 35#
             -10 Burpees

Post time.

Friday, 2/19/2016

Warm up: Dynamic

Strength:  None

WOD:  For time:
            -50 Calorie Row
            -40 Wall Balls 30# / 20#
            -30 Burpee Box Jump overs
           
            -40 Calorie Row
            -30 Wall Balls
            -20 Burpee Box Jump overs

            -30 Calorie Row
            -20 Wall Balls
            -10 Burpee Box Jump Overs

Post time.

Thursday, 2/18/2016

Rest day!!

Wednesday, 2/17/2016

Warm up:  Choice

Strength:  IN WOD

WOD:  Complete 5 rounds:
              -Bench Press Max Reps Unbroken  80% Bodyweight
              Rest 1 minute
              -40 Double Unders
              Rest 1 minute
             -Max Rep Chin ups
              Rest 1 minute

Post reps of both bench and chin ups for each round.