Warm up: Choice
Strength: Squat 3-3-3-3-3 (This means increase weight each set)
WOD: 20 Minutes for Max Calories on Airdyne.
Post squat weights and calories for Airdyne. You will need your calorie total for Tuesday's wod.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Sunday, February 24, 2013
Thursday, February 21, 2013
Friday, 2/22/2013
Warm up: Dynamic
Strength: Rest
WOD: HERO WOD "HAMILTON"
3 Rounds for time of:
-Row 1000m
-50 Push ups
-Run 1000m
-50 Pull ups
1000m run is to stop sign at Crosby and back.
Post time.
Strength: Rest
WOD: HERO WOD "HAMILTON"
3 Rounds for time of:
-Row 1000m
-50 Push ups
-Run 1000m
-50 Pull ups
Post time.
U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.
Wednesday, February 20, 2013
Tuesday, February 19, 2013
Wednesday, 2/20/2013
Warm up: Dynamic
Strength: Bar Dips 4 sets 10 reps
WOD: For Time:
21-15-9
-Row For Calories
-Sumo Dead Lift High Pull 95#/65#
-Kettle Swings 70#/55#
-Burpees
Post time.
Strength: Bar Dips 4 sets 10 reps
WOD: For Time:
21-15-9
-Row For Calories
-Sumo Dead Lift High Pull 95#/65#
-Kettle Swings 70#/55#
-Burpees
Post time.
Monday, February 18, 2013
Tuesday, 2/19/2013
Warm up: Ride or Row
Strength: Squat 3 sets 5 reps
WOD: 2 Cycles for total Calories and Rounds
-5 minutes max calories on Airdyne
-Rest 1 minute
-AMRAP 5 minutes
-5 Ball Slams 40#/25#
-7 Knees To Elbows
-10 Air Squats
Rest 1 minute
Post calories and rounds for EACH cycle.
Strength: Squat 3 sets 5 reps
WOD: 2 Cycles for total Calories and Rounds
-5 minutes max calories on Airdyne
-Rest 1 minute
-AMRAP 5 minutes
-5 Ball Slams 40#/25#
-7 Knees To Elbows
-10 Air Squats
Rest 1 minute
Post calories and rounds for EACH cycle.
Sunday, February 17, 2013
Monday, 2/18/2013
Warm up: Choice
Strength: Bench 3 sets 10 reps
WOD: 5 Rounds
-Run 400m
Rest is 2:1 active! Meaning if it takes 1:30 to run you have an active rest of 3:00.
Post Bench weight and times for each 400m.
Strength: Bench 3 sets 10 reps
WOD: 5 Rounds
-Run 400m
Rest is 2:1 active! Meaning if it takes 1:30 to run you have an active rest of 3:00.
Post Bench weight and times for each 400m.
Thursday, February 14, 2013
Friday, 2/15/2013
Warm up: Choice
Strength: Weighted Pull ups 2,2,2 rest 2 minutes between sets
WOD: AMRAP 15 minutes
-100 Power Clean 95#/65#
-75 Pull Ups
-50 Front Squats 95#/65#
-25 Toes to Bar
Post weight for pull ups and rounds or reps completed.
Strength: Weighted Pull ups 2,2,2 rest 2 minutes between sets
WOD: AMRAP 15 minutes
-100 Power Clean 95#/65#
-75 Pull Ups
-50 Front Squats 95#/65#
-25 Toes to Bar
Post weight for pull ups and rounds or reps completed.
Wednesday, February 13, 2013
Tuesday, February 12, 2013
Wednesday, 2/13/2013
Warm up: Dynamic
Strength: Bench Press 10 sets 3 reps rest 2 minutes between each set. All 10 sets at same weight!
WOD: For Max Reps:
-5 minutes BURPEES
-4 minutes DOUBLE UNDERS
-3 minutes AIRDYNE for Calories
-2 minutes PUSH PRESS 75#/45#
-1 minute HAND RELEASE PUSH UPS
There is no rest between movements. Set the clock for 15 minutes total time.
Post reps for each!
Strength: Bench Press 10 sets 3 reps rest 2 minutes between each set. All 10 sets at same weight!
WOD: For Max Reps:
-5 minutes BURPEES
-4 minutes DOUBLE UNDERS
-3 minutes AIRDYNE for Calories
-2 minutes PUSH PRESS 75#/45#
-1 minute HAND RELEASE PUSH UPS
There is no rest between movements. Set the clock for 15 minutes total time.
Post reps for each!
Monday, February 11, 2013
Tuesday, 2/12/2013
Warm up: Run or Row
Strength: None
WOD: 4 Rounds Keep track of time but try to do everything unbroken. Keep track of # of breaks.
-50 Air Squats
-40 GHD Sit ups
-30 Kettle Swings 55#/35#
-20 Ball Slams 40#/25#
-10 Burpees
This workout is scored by the # of breaks.
Time is not the man objective. Try to keep moving at a continuous pace and try to do as many as the movements as possible unbroken.
Post total time and # of breaks.
Strength: None
WOD: 4 Rounds Keep track of time but try to do everything unbroken. Keep track of # of breaks.
-50 Air Squats
-40 GHD Sit ups
-30 Kettle Swings 55#/35#
-20 Ball Slams 40#/25#
-10 Burpees
This workout is scored by the # of breaks.
Time is not the man objective. Try to keep moving at a continuous pace and try to do as many as the movements as possible unbroken.
Post total time and # of breaks.
Sunday, February 10, 2013
Monday, 2/11/2013
Warm up: Choice
Strength: None
WOD: 5 Rounds Each for time:
-5 Pull ups
-10 Push Ups
-5 Chin ups
-10 Push Ups
-15 Ab Mat Sit ups
-50 Double Unders
Rest 3 Minutes Between Rounds.
Post time for each round.
Strength: None
WOD: 5 Rounds Each for time:
-5 Pull ups
-10 Push Ups
-5 Chin ups
-10 Push Ups
-15 Ab Mat Sit ups
-50 Double Unders
Rest 3 Minutes Between Rounds.
Post time for each round.
Thursday, February 7, 2013
Friday, 2/8/2013
Warm up: Choice
Strength: Dead Lift 5 Sets 5 reps
WOD: 3 rounds for time:
-Row 500m or Ride Aerodyne 1200m
-12 Body Weight Dead Lift
-21 Box Jumps 18"/12"
Post Dead Lift Weights and Time.
Strength: Dead Lift 5 Sets 5 reps
WOD: 3 rounds for time:
-Row 500m or Ride Aerodyne 1200m
-12 Body Weight Dead Lift
-21 Box Jumps 18"/12"
Post Dead Lift Weights and Time.
Wednesday, February 6, 2013
NEW EMAIL FOR THE GYM!!
Hey guys, We have made an E-mail address strictly for the use of the gym. We are asking if you can take a minute and email us your Name(and additional dependents on your membership), address and a phone number for our records at the gym. Feel free to also send an email to us if you have any questions that you may have. Thanks guys!!!! CrossfitAPE@gmail.com
Tuesday, February 5, 2013
Wednesday, 2/6/2013
Warm up: Choice
Strength: In WOD
WOD: Part 1:
AMRAP 5 minutes
-10 Dead lifts 225#/135#
-10 Ab Mat Sit Ups
-7 Pull Ups
Rest 5 minutes
Part 2:
21-15-9
-Body Weight Bench Press
-GHD Sit Ups
-Chin Ups
Post Weights Used, # of rounds in Part 1 and time for Part 2.
Strength: In WOD
WOD: Part 1:
AMRAP 5 minutes
-10 Dead lifts 225#/135#
-10 Ab Mat Sit Ups
-7 Pull Ups
Rest 5 minutes
Part 2:
21-15-9
-Body Weight Bench Press
-GHD Sit Ups
-Chin Ups
Post Weights Used, # of rounds in Part 1 and time for Part 2.
Monday, February 4, 2013
Tuesday, 2/05/2013
Warm up: Run, Ride, or Row 10 minutes
Strength: None
WOD: "The Chief"
5 Total Cycles
Max rounds in 3 minutes of:
-3 Power Cleans 135#/95#
-6 Push Ups
-9 Air Squats
Rest 1 minute between cycles
Post rounds completed for each cycle.
Strength: None
WOD: "The Chief"
5 Total Cycles
Max rounds in 3 minutes of:
-3 Power Cleans 135#/95#
-6 Push Ups
-9 Air Squats
Rest 1 minute between cycles
Post rounds completed for each cycle.
Sunday, February 3, 2013
Monday, 2/04/2013
Happy Birthday Julie!!!! Check the wod and see if you can guess how old Julie is!
Warm up: Choice
Strength: None
WOD: For time:
-42 Calories on Row or Aerodyne
-42 Wall Balls 20#/10#
-42 Ball Slams 40#/30#
-42 Double Unders
-42 Burpees
Post time and Happy Birthday to Julie!
Warm up: Choice
Strength: None
WOD: For time:
-42 Calories on Row or Aerodyne
-42 Wall Balls 20#/10#
-42 Ball Slams 40#/30#
-42 Double Unders
-42 Burpees
Post time and Happy Birthday to Julie!
Thursday, January 31, 2013
Friday, 2/1/2013
Warm up: Choice
Strength: Rest
WOD: For time
18-15-12-9-6-3
-Unbroken Wall Balls 25#/15# (If set is broken do 5 burpees and restart at 0!
-Knees to elbows
-Box Jumps 30"/24"
-Unbroken Kettle Swings 55#/35# (if set is broken do 5 burpees and restart at 0!)
-Push ups
Post time!
Strength: Rest
WOD: For time
18-15-12-9-6-3
-Unbroken Wall Balls 25#/15# (If set is broken do 5 burpees and restart at 0!
-Knees to elbows
-Box Jumps 30"/24"
-Unbroken Kettle Swings 55#/35# (if set is broken do 5 burpees and restart at 0!)
-Push ups
Post time!
Wednesday, January 30, 2013
Tuesday, January 29, 2013
Wednesday, 1/30/2013
Warm up: Dynamic
Strength: Rest
WOD: 3 Rounds for Time:
-Run 800m
-50 Push Ups
-50 GHD Sit ups
-50 Double Unders
Post time.
Strength: Rest
WOD: 3 Rounds for Time:
-Run 800m
-50 Push Ups
-50 GHD Sit ups
-50 Double Unders
Post time.
Monday, January 28, 2013
Tuesday, 1/29/2013
Warm up: Choice
Strength: Bench 5 sets 3 reps
WOD: "GWEN"
Clean and Jerk
15-12-9
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
For every foul, complete 10 burpees after completion of workout.
The main goal here is a good load. Try to AVOID scaling too much! This is supposed to be tough.
Post Bench weight, and weight for wod with # of fouls.
Strength: Bench 5 sets 3 reps
WOD: "GWEN"
Clean and Jerk
15-12-9
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
For every foul, complete 10 burpees after completion of workout.
The main goal here is a good load. Try to AVOID scaling too much! This is supposed to be tough.
Post Bench weight, and weight for wod with # of fouls.
Sunday, January 27, 2013
Monday, 1/28/2013
Warm up: Choice
Strength: Squat 5 sets 3 reps
WOD: 5 Rounds for time:
-25 Unbroken Wall Balls 20#/10# (If you break do 15 burpees before continuing)
-25 GHD Sit ups
-50 Double Unders
Post Squat weight, time and # of burpees.
Strength: Squat 5 sets 3 reps
WOD: 5 Rounds for time:
-25 Unbroken Wall Balls 20#/10# (If you break do 15 burpees before continuing)
-25 GHD Sit ups
-50 Double Unders
Post Squat weight, time and # of burpees.
Thursday, January 24, 2013
Friday, 1/25/2013
Warm up: Choice
Strength: Rest
WOD: "HELEN"
3 rounds for time
Run 400m
21 Kettle Swings 55#/35#
12 Pull ups
Post time.
Strength: Rest
WOD: "HELEN"
3 rounds for time
Run 400m
21 Kettle Swings 55#/35#
12 Pull ups
Post time.
Wednesday, January 23, 2013
Tuesday, January 22, 2013
Wednesday, 1/23/2013
Warm up: Dynamic
Strength: Rest
WOD: For time:
21-15-9
-Row for Calories
-Wall Balls 30#/20#
Rest 5 minutes
21-15-9
-GHD Sit ups
-True Push ups
-Supine Ring Pull Ups
Post time for each!
Strength: Rest
WOD: For time:
21-15-9
-Row for Calories
-Wall Balls 30#/20#
Rest 5 minutes
21-15-9
-GHD Sit ups
-True Push ups
-Supine Ring Pull Ups
Post time for each!
Monday, January 21, 2013
Tuesday, 1/22/2013
Warm up: Choice
Strength: Squat 4 sets 7 reps
WOD: 7 Rounds for time:
-7 power cleans 135#/75#
-7 No Push up Burpees hurdle the bar. (Chest will not touch the ground. Feet out then back and up. Jump over the bar each rep.)
Post squat weight and time.
Strength: Squat 4 sets 7 reps
WOD: 7 Rounds for time:
-7 power cleans 135#/75#
-7 No Push up Burpees hurdle the bar. (Chest will not touch the ground. Feet out then back and up. Jump over the bar each rep.)
Post squat weight and time.
Sunday, January 20, 2013
Monday, 1/21/2013
Warm up: 150 calories on Row or Aerodyne
Strength: Bench 4 sets 7 reps
WOD: For time Complete:
Buy in 150 double unders
3 rounds
-15 chin ups
-15 ball slams 40#/30#
-25 GHD Sit ups
Post bench weight and time.
Strength: Bench 4 sets 7 reps
WOD: For time Complete:
Buy in 150 double unders
3 rounds
-15 chin ups
-15 ball slams 40#/30#
-25 GHD Sit ups
Post bench weight and time.
Thursday, January 17, 2013
WINTER OREGON CROSSFIT GAMES
PLEASE WISH LUCK TO OUR GUYS COMPETING THIS WEEKEND IN THE OREGON CROSSFIT GAMES.
RUBEN AND BRIAN WILL BE GIVING IT THEIR BEST, SO DO YOUR BEST TO THROW SOME SUPPORT THEIR WAY.
GOOD LUCK GUYS!!!!!!!
RUBEN AND BRIAN WILL BE GIVING IT THEIR BEST, SO DO YOUR BEST TO THROW SOME SUPPORT THEIR WAY.
GOOD LUCK GUYS!!!!!!!
Friday, 1/18/2013
Warm up: Choice
Strength: None
WOD: "CONQUISTADOR"
For time:
-100 Wall Balls 15#/8#
-100 Kettle Swings 55#/35#
-100 Ab Mat Sit ups
-100 Burpees
Post time!
Wednesday, January 16, 2013
Tuesday, January 15, 2013
Wednesday, 1/16/2013
Warm up: Choice
Strength: In WOD.
WOD:
Body Weight Squats 50 Reps
Every Time the Bar is racked do:
-10 Kettle Swings 55#/35#
-20 GHD Sit Ups
-50 Double Unders
Post Squat Weight, Time, and # of rounds needed.
Strength: In WOD.
WOD:
Body Weight Squats 50 Reps
Every Time the Bar is racked do:
-10 Kettle Swings 55#/35#
-20 GHD Sit Ups
-50 Double Unders
Post Squat Weight, Time, and # of rounds needed.
Monday, January 14, 2013
Tuesday, 1/15/2013
Warm up: Row or Ride for 100 calories
Strength: None
WOD: TABATA Intervals, 8 rounds each of:
-Burpees
-Ab Mat Sit Ups
-Push Ups
-Air Squats
-Box Jumps 24"/18"
Post total reps.
Strength: None
WOD: TABATA Intervals, 8 rounds each of:
-Burpees
-Ab Mat Sit Ups
-Push Ups
-Air Squats
-Box Jumps 24"/18"
Post total reps.
Sunday, January 13, 2013
Monday, 1/14/2013
Warm up: Row or Ride
Strength: IN WOD
WOD: AMRAP 25 minutes:
-5 Bench 75% Body Weight
-5 Dead Lift 75% Body Weight
-5 Power Clean 75% Body Weight
FOCUS ON GOOD FORM!!!!
SPEED IS NOT THE GOAL!! SHOOT FOR PERFECT FORM!!
Post loads and rounds completed.
Strength: IN WOD
WOD: AMRAP 25 minutes:
-5 Bench 75% Body Weight
-5 Dead Lift 75% Body Weight
-5 Power Clean 75% Body Weight
FOCUS ON GOOD FORM!!!!
SPEED IS NOT THE GOAL!! SHOOT FOR PERFECT FORM!!
Post loads and rounds completed.
Thursday, January 10, 2013
Friday, 1/11/2013
Warm up: Choice
Strength: Rest
WOD: AMRAP 7 Minutes
-5 Supine Ring Pull ups
-5 Knees to Elbows
-5 Ball Slams 40#/30#
Rest 5 minutes
AMRAP 10 Minutes
-10 Kettle Swings 55#/35#
-20 Push ups
-10 Ab Mat sit ups
Post Rounds completed for each part.
Strength: Rest
WOD: AMRAP 7 Minutes
-5 Supine Ring Pull ups
-5 Knees to Elbows
-5 Ball Slams 40#/30#
Rest 5 minutes
AMRAP 10 Minutes
-10 Kettle Swings 55#/35#
-20 Push ups
-10 Ab Mat sit ups
Post Rounds completed for each part.
Wednesday, January 9, 2013
Tuesday, January 8, 2013
Wednesday, 1/9/2013
Warm up: Run, row, or ride
Strength: Power Cleans 3 sets 5 reps (5 reps are touch & go, no drops)
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post power clean weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Strength: Power Cleans 3 sets 5 reps (5 reps are touch & go, no drops)
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post power clean weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Monday, January 7, 2013
Tuesday, 1/8/2012
Warm up: Plyometric cycle, seven minutes of the following:
-5 split squat jumps each leg
-5 push ups
-5 ab mat sit ups
-5 box jumps 24"/12"
Perform rounds in a deliberate pace. This is not an amrap it is for warm up.
Strength: Part of Wod
WOD: "Lynn" Five rounds for reps not for time
-Body weight Bench max reps
-Pull ups max reps
Rest 3-4 minutes between each exercise
Post reps.
-5 split squat jumps each leg
-5 push ups
-5 ab mat sit ups
-5 box jumps 24"/12"
Perform rounds in a deliberate pace. This is not an amrap it is for warm up.
Strength: Part of Wod
WOD: "Lynn" Five rounds for reps not for time
-Body weight Bench max reps
-Pull ups max reps
Rest 3-4 minutes between each exercise
Post reps.
Sunday, January 6, 2013
Monday, 1/7/2013
Warm up: Run, Ride, or Row
Strength: Squat 3 sets 10 reps
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Box Jump 30"/24"
1-2-3-4-5-6-7-8-9-10
-Kettle Swings 70#/55#
Example: First set is 10 box jumps and 1 kettle swing, then 9 box jumps and 2 kettle swings until you get to 1 box jump and 10 kettle swings.
Post squat weight, and time.
Strength: Squat 3 sets 10 reps
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Box Jump 30"/24"
1-2-3-4-5-6-7-8-9-10
-Kettle Swings 70#/55#
Example: First set is 10 box jumps and 1 kettle swing, then 9 box jumps and 2 kettle swings until you get to 1 box jump and 10 kettle swings.
Post squat weight, and time.
Thursday, January 3, 2013
Friday, 1/4/2013
Warm up: Choice
Strength: Rest
WOD: For Time
-Row 2,000meters or Ride Aerodyne 2.75 miles
-50 GHD Sit ups
-40 Wall Balls 25#/15#
-30 Box Jumps 30"/24"
-20 Burpee Pull Ups
-10 Clean and Jerks 135#/95#
Post time!
Strength: Rest
WOD: For Time
-Row 2,000meters or Ride Aerodyne 2.75 miles
-50 GHD Sit ups
-40 Wall Balls 25#/15#
-30 Box Jumps 30"/24"
-20 Burpee Pull Ups
-10 Clean and Jerks 135#/95#
Post time!
Wednesday, January 2, 2013
Tuesday, January 1, 2013
Wednesday, 1/2/2013
Warm up: Choice
Strength: Bench 3 sets 20 reps
WOD: Complete for Reps
-4 Rounds Tabata Pull Ups (20 seconds on 10 seconds off)
-4 Rounds Tabata Bar Dips
Rest 2 minutes
-4 Rounds Tabata Chin ups
-4 Rounds Tabata Clapping Push Ups
Rest 2 minutes
-4 Rounds Tabata Ball Slams 40#/30#
-4 Rounds Tabata Kettle Swings 55#/35#
Post Bench Weight and Reps
Strength: Bench 3 sets 20 reps
WOD: Complete for Reps
-4 Rounds Tabata Pull Ups (20 seconds on 10 seconds off)
-4 Rounds Tabata Bar Dips
Rest 2 minutes
-4 Rounds Tabata Chin ups
-4 Rounds Tabata Clapping Push Ups
Rest 2 minutes
-4 Rounds Tabata Ball Slams 40#/30#
-4 Rounds Tabata Kettle Swings 55#/35#
Post Bench Weight and Reps
Monday, December 31, 2012
Sunday, December 30, 2012
Monday, 12/31/2012
Warm up: Run, Ride, or Row 10 minutes
Strength: Squat 5 sets 3 reps Should be heavy! At least 75% of 1 rep max.
WOD: 3 rounds count reps for each movement
-30 seconds max reps Split Squat Jumps alternating legs every jump
Rest 30 seconds
-30 seconds max reps Ab mat sit ups
Rest 30 seconds
-30 seconds max reps Thrusters 95#/65#
Rest 30 seconds
-30 seconds max resp Box Jumps 24"/18"
REST 4 Minutes Between Rounds
Post reps for each round.
Strength: Squat 5 sets 3 reps Should be heavy! At least 75% of 1 rep max.
WOD: 3 rounds count reps for each movement
-30 seconds max reps Split Squat Jumps alternating legs every jump
Rest 30 seconds
-30 seconds max reps Ab mat sit ups
Rest 30 seconds
-30 seconds max reps Thrusters 95#/65#
Rest 30 seconds
-30 seconds max resp Box Jumps 24"/18"
REST 4 Minutes Between Rounds
Post reps for each round.
Thursday, December 27, 2012
Friday, 12/28/2012
Warm up: Choice
Strength: Rest
WOD: FOR TIME
21-15-9
-Row for Calories
-Wall Balls
-GHD Sit ups
21-15-9
-Ride Aerodyne for Calories
-True Push Ups
-Knees to Elbows
Post time.
Strength: Rest
WOD: FOR TIME
21-15-9
-Row for Calories
-Wall Balls
-GHD Sit ups
21-15-9
-Ride Aerodyne for Calories
-True Push Ups
-Knees to Elbows
Post time.
Sunday, December 23, 2012
Monday, 12/24/2012
Warm up: Choice
Strength: None
WOD: "Merry Christmas From Ruben"
For time:
50-40-30-20-10
-Burpees
-Double Unders
Post your time and a thank you note to Ruben!
Strength: None
WOD: "Merry Christmas From Ruben"
For time:
50-40-30-20-10
-Burpees
-Double Unders
Post your time and a thank you note to Ruben!
Thursday, December 20, 2012
Friday, 12/21/2012
Since this is the last day before the end of the world, make it count!
Warm up: Choice
Strength: None
WOD: 4 Rounds for time:
-Row 400m or Ride Aerodyne 1/2 mile
-25 Unbroken Wall Balls 20#/10#
-25 Unbroken Kettle Swings 55#/35#
-25 Unbroken GHD Sit ups
Post time!
Warm up: Choice
Strength: None
WOD: 4 Rounds for time:
-Row 400m or Ride Aerodyne 1/2 mile
-25 Unbroken Wall Balls 20#/10#
-25 Unbroken Kettle Swings 55#/35#
-25 Unbroken GHD Sit ups
Post time!
Wednesday, December 19, 2012
Tuesday, December 18, 2012
Wednesday, 12/19/2012
Warm up: Choice
Strength: Rest
WOD: 3 rounds
-Row Max Distance 1 minute Max Effort
REST 2 Minutes
-Max Rep Burpees 1 minute
REST 2 Minutes
-Ride Aerodyne Max Distance 1 Minute
REST 2 Minutes
For large groups, start at different stations, and have additional groups start during rest periods.
Post distances and reps for each round.
Strength: Rest
WOD: 3 rounds
-Row Max Distance 1 minute Max Effort
REST 2 Minutes
-Max Rep Burpees 1 minute
REST 2 Minutes
-Ride Aerodyne Max Distance 1 Minute
REST 2 Minutes
For large groups, start at different stations, and have additional groups start during rest periods.
Post distances and reps for each round.
Monday, December 17, 2012
Tuesday, 12/18/2012
Warm up: Choice
Strength: Bench 4 sets 7 reps
WOD: 5 Rounds for time
-10 Ply Push ups with ball
-10 Ring Dips
-10 ab mat sit ups
-10 Ball Slams 40#/30#
-2 Rope Climb Ascents (You're welcome Pete!)
Post Bench Weight and time for WOD!
Strength: Bench 4 sets 7 reps
WOD: 5 Rounds for time
-10 Ply Push ups with ball
-10 Ring Dips
-10 ab mat sit ups
-10 Ball Slams 40#/30#
-2 Rope Climb Ascents (You're welcome Pete!)
Post Bench Weight and time for WOD!
Sunday, December 16, 2012
Monday, 12/17/2012
Warm up: Row or Ride
Strength: Squat 4 sets 7 reps
WOD: 3 rounds for time BUT put emphasis on form and explosive movements
-20 Box Jumps 30"/24"
-10 Knees to Elbows
-10 Power Cleans 155#/105#
Post Squat Weight and total time.
Strength: Squat 4 sets 7 reps
WOD: 3 rounds for time BUT put emphasis on form and explosive movements
-20 Box Jumps 30"/24"
-10 Knees to Elbows
-10 Power Cleans 155#/105#
Post Squat Weight and total time.
Friday, December 14, 2012
Friday, 12/14/2012
Warm up: Dynamic
Strength: None
WOD: AMRAP 20 minutes
Odd rounds (1,3,5,7,9 etc)
-5 Thrusters 95#/65#
-7 Pull ups
-9 Push Ups
Even rounds (2,4,6,8 etc)
-5 Burpees
-7 Ball Slams 40#/30#
-9 Push Ups
Post Rounds Completed
Strength: None
WOD: AMRAP 20 minutes
Odd rounds (1,3,5,7,9 etc)
-5 Thrusters 95#/65#
-7 Pull ups
-9 Push Ups
Even rounds (2,4,6,8 etc)
-5 Burpees
-7 Ball Slams 40#/30#
-9 Push Ups
Post Rounds Completed
Wednesday, December 12, 2012
Tuesday, December 11, 2012
Wednesday, 12/12/12
Warm up: Choice
Strength: Rest
WOD: AMRAP 12 minutes
-12 Box Jumps 24"/18"
-12 AB MAT SIT UPS
-12 Kettle Swings 70#/55#
Post Rounds Completed.
Strength: Rest
WOD: AMRAP 12 minutes
-12 Box Jumps 24"/18"
-12 AB MAT SIT UPS
-12 Kettle Swings 70#/55#
Post Rounds Completed.
Monday, December 10, 2012
Tuesday, 12/11/2012
Warm up: Choice
Strength: Squat 3 sets 10 reps
WOD: 3 rounds for time
-1 minute of parallette sits (accumulate 1 minute total with as many breaks as needed)
-10 reps of Lunge Step ups with 25#/10# overhead (1 rep = lunge step with each leg followed by a step up to a 18" box with each leg)
-10 Knees to elbows
-15 Ball Slams 40#/30#
-50 Double Unders
Post squat weight and time.
Strength: Squat 3 sets 10 reps
WOD: 3 rounds for time
-1 minute of parallette sits (accumulate 1 minute total with as many breaks as needed)
-10 reps of Lunge Step ups with 25#/10# overhead (1 rep = lunge step with each leg followed by a step up to a 18" box with each leg)
-10 Knees to elbows
-15 Ball Slams 40#/30#
-50 Double Unders
Post squat weight and time.
Sunday, December 9, 2012
Monday, 12/10/2012
Warm up: Choice
Strength: Bench 3 sets 10 reps
WOD: Three Rounds Each For Time
-20 Pull Ups
-20 Bar Dips
-20 GHD Sit Ups (Up Stairs)
-20 Sumo Dead Lift High Pulls 75#/45#
Rest 3 minutes between each round
Post Bench Weight and time for each round.
Strength: Bench 3 sets 10 reps
WOD: Three Rounds Each For Time
-20 Pull Ups
-20 Bar Dips
-20 GHD Sit Ups (Up Stairs)
-20 Sumo Dead Lift High Pulls 75#/45#
Rest 3 minutes between each round
Post Bench Weight and time for each round.
Thursday, December 6, 2012
Friday, 12/07/2012
Warm up: Choice
Strength: None
WOD: Complete all three parts:
Part 1: AMRAP 3 minutes
-5 Thrusters 95#/65#
-7 Box Jumps 24"/18"
Rest 3 minutes
Part 2: AMRAP 3 minutes
-7 Hand Release Push Ups
-7 Ball Slams 40#/30#
Rest 3 minutes
Part 3: AMRAP 3 minutes
-10 Double Unders
-5 Burpees
Post # of rounds completed for each Part.
Strength: None
WOD: Complete all three parts:
Part 1: AMRAP 3 minutes
-5 Thrusters 95#/65#
-7 Box Jumps 24"/18"
Rest 3 minutes
Part 2: AMRAP 3 minutes
-7 Hand Release Push Ups
-7 Ball Slams 40#/30#
Rest 3 minutes
Part 3: AMRAP 3 minutes
-10 Double Unders
-5 Burpees
Post # of rounds completed for each Part.
Wednesday, December 5, 2012
Tuesday, December 4, 2012
Wednesday 12/5/2012
Warm up: Dynamic
Strength: Rest
WOD: NOT For TIme
-Run 400m
-10 minutes of static stretching
-10 minutes of row
-10 more minutes of stretching
Really focus on working out the kinks. Work to the point of discomfort.
Strength: Rest
WOD: NOT For TIme
-Run 400m
-10 minutes of static stretching
-10 minutes of row
-10 more minutes of stretching
Really focus on working out the kinks. Work to the point of discomfort.
Monday, December 3, 2012
Tuesday, 12/4/2012
Warm up: Choice
Strength: On the minute for 10 minutes complete:
-5 Bench Press (should be fairly heavy... 75% of 5 rep max)
-5 Bar Dips (work on full range of motion)
WOD: For time, Complete 100 reps of the following exercises in as few rounds as possible.
-Pull ups
-GHD Sit ups
-True Push Ups
Reps per round are dictated by pull ups.
If you get 15 pull ups on your first round, you then do 15 reps each of the remaining exercises.
If you get 12 pull ups on your second round, you then do 12 reps each of the remaining exercises.
Post Bench Weight, time and # of rounds for WOD.
Strength: On the minute for 10 minutes complete:
-5 Bench Press (should be fairly heavy... 75% of 5 rep max)
-5 Bar Dips (work on full range of motion)
WOD: For time, Complete 100 reps of the following exercises in as few rounds as possible.
-Pull ups
-GHD Sit ups
-True Push Ups
Reps per round are dictated by pull ups.
If you get 15 pull ups on your first round, you then do 15 reps each of the remaining exercises.
If you get 12 pull ups on your second round, you then do 12 reps each of the remaining exercises.
Post Bench Weight, time and # of rounds for WOD.
Sunday, December 2, 2012
Monday, 12/03/2012
Warm up: Choice
Strength: 3 Sets Increasing weight each set. Not For Time!
1 Set = -10 Deadlift
-5 Hang Squat Cleans
-3 Jerks
A set is completed without putting the bar down. Goal is for as much weight as possible.
Rest 3 minutes between Sets
WOD: For TIme
-Run 400m
Then
20-15-10-5
-Thrusters 75#/45#
-Knees to Elbows
-Box Jumps 24"/20"
-Double Unders
Then
-Run 400m
Post time for each set of the strength and total time for WOD.
Strength: 3 Sets Increasing weight each set. Not For Time!
1 Set = -10 Deadlift
-5 Hang Squat Cleans
-3 Jerks
A set is completed without putting the bar down. Goal is for as much weight as possible.
Rest 3 minutes between Sets
WOD: For TIme
-Run 400m
Then
20-15-10-5
-Thrusters 75#/45#
-Knees to Elbows
-Box Jumps 24"/20"
-Double Unders
Then
-Run 400m
Post time for each set of the strength and total time for WOD.
Thursday, November 29, 2012
Friday, 11/30/2012
Warm Up: Choice
Strength: In Wod
WOD: Complete as many reps as possible in the following AMRAPs
Part 1
AMRAP 5 minutes
-30 Hang Squat Cleans 135#/95#
-30 Lateral Burpees over the bar.
Rest 15 minutes
Part 2
AMRAP 5 minutes
-50 Kettle Swings 70#/55#
-Rope Climbs (as many as possible in time remaining)
If in either part you run out of time, post reps completed up to that point.
Post reps completed or full rounds completed.
Strength: In Wod
WOD: Complete as many reps as possible in the following AMRAPs
Part 1
AMRAP 5 minutes
-30 Hang Squat Cleans 135#/95#
-30 Lateral Burpees over the bar.
Rest 15 minutes
Part 2
AMRAP 5 minutes
-50 Kettle Swings 70#/55#
-Rope Climbs (as many as possible in time remaining)
If in either part you run out of time, post reps completed up to that point.
Post reps completed or full rounds completed.
Wednesday, November 28, 2012
Tuesday, November 27, 2012
Wednesday, 11/28/2012
Warm up: 3 rounds
-20 mountain climbers
-5 pull ups
-10 sit ups ghd up stairs
-5 bar dips
-10 air squats
Strength: In wod
WOD: AMRAP 5 minutes
-10 reps Bench Press 135#/95#
-10 Kettle swings 70#/55#
Rest 1 minute
AMRAP 4 minutes
-10 Pull ups
-10 Ball Slams 40#/30#
Rest 2 minutes
AMRAP 3 minutes
-5 Bar Dips
-20 Double Unders
Post # of rounds completed for each part.
-20 mountain climbers
-5 pull ups
-10 sit ups ghd up stairs
-5 bar dips
-10 air squats
Strength: In wod
WOD: AMRAP 5 minutes
-10 reps Bench Press 135#/95#
-10 Kettle swings 70#/55#
Rest 1 minute
AMRAP 4 minutes
-10 Pull ups
-10 Ball Slams 40#/30#
Rest 2 minutes
AMRAP 3 minutes
-5 Bar Dips
-20 Double Unders
Post # of rounds completed for each part.
Monday, November 26, 2012
Tuesday, 11/27/2012
Warm up: Row or Run
Strength: In Wod
WOD: Complete for time
-30 Front Squats 135#/95#
If you break do 10 burpees before continuing
Rest 3 minutes then
21-15-9
-Knees to Elbows
-Row for Calories
Post total time
Strength: In Wod
WOD: Complete for time
-30 Front Squats 135#/95#
If you break do 10 burpees before continuing
Rest 3 minutes then
21-15-9
-Knees to Elbows
-Row for Calories
Post total time
Sunday, November 25, 2012
Monday, 11/26/2012
Warm up: Choice
Strength: None
WOD: "Tabata Something Else"
8 rounds of each exercise before moving on to the next
20 seconds on 10 seconds off
-Pull ups
-Push ups
-Ab mat sit ups
-Air squats
Post total reps completed
Strength: None
WOD: "Tabata Something Else"
8 rounds of each exercise before moving on to the next
20 seconds on 10 seconds off
-Pull ups
-Push ups
-Ab mat sit ups
-Air squats
Post total reps completed
Thursday, November 22, 2012
Thanksgiving! and Friday 11/23/2012
Happy Thanksgiving! Hope everyone is able to enjoy the day!
For those wanting to work out Friday, I will be in around 7:30 to 8:00am. Im sure others will be in throughout the day, so feel free to post a comment with what time you are planning on going in and maybe some others will join you!
Friday, 11/23/2012:
Warm up: Choice
Strength: Rest
WOD: Start with 50 GHD Sit ups, then
-5 Burpees
-10 Ball Slams 40#/30#
On the minute for 15 minutes.
End with 50 Hand release push ups
Post thoughts!
For those wanting to work out Friday, I will be in around 7:30 to 8:00am. Im sure others will be in throughout the day, so feel free to post a comment with what time you are planning on going in and maybe some others will join you!
Friday, 11/23/2012:
Warm up: Choice
Strength: Rest
WOD: Start with 50 GHD Sit ups, then
-5 Burpees
-10 Ball Slams 40#/30#
On the minute for 15 minutes.
End with 50 Hand release push ups
Post thoughts!
Monday, November 19, 2012
Tuesday, 11/20/2012
Warm up: Choice
Strength: Press 3 sets 10 reps
WOD: complete 4 unbroken rounds for time
-25 Wall Balls 20#/10#
-15 Pull ups
Complete a 10 burpee penalty for every break.
Post press weight, time and # of penalties.
Strength: Press 3 sets 10 reps
WOD: complete 4 unbroken rounds for time
-25 Wall Balls 20#/10#
-15 Pull ups
Complete a 10 burpee penalty for every break.
Post press weight, time and # of penalties.
Sunday, November 18, 2012
Monday, 11/19/2012
Warm up: Choice
Strength: Bench 5 sets 5 reps
WOD: AMRAP 12 minutes
-10 Ball Slams 40#/30#
-10 AB Mat Sit Ups
-10 Hand Release Push Ups
Post Bench Weight and # of rounds completed.
Strength: Bench 5 sets 5 reps
WOD: AMRAP 12 minutes
-10 Ball Slams 40#/30#
-10 AB Mat Sit Ups
-10 Hand Release Push Ups
Post Bench Weight and # of rounds completed.
Thursday, November 15, 2012
Friday, 11/16/2012
Warm up: Choice
Strength: None
WOD: For time:
21-18-15-12-9-6-3
-Dead Lift 135#/95#
-Ball Slams 40#/30#
-Front Squats 135#/95# (Clean it from the floor)
-Ab Mat Sit ups
Post Time
Strength: None
WOD: For time:
21-18-15-12-9-6-3
-Dead Lift 135#/95#
-Ball Slams 40#/30#
-Front Squats 135#/95# (Clean it from the floor)
-Ab Mat Sit ups
Post Time
Wednesday, November 14, 2012
Tuesday, November 13, 2012
Monday, November 12, 2012
Tuesday, 11/13/2012
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD: AMRAP 12 minutes:
-20 Double Unders
-10 Ball Slams 40#/30#
-5 Burpees
Post bench weight and # of rounds completed.
Strength: Bench 4 sets 10 reps
WOD: AMRAP 12 minutes:
-20 Double Unders
-10 Ball Slams 40#/30#
-5 Burpees
Post bench weight and # of rounds completed.
Sunday, November 11, 2012
Monday, 11/12/2012
Warm up: 3 rounds at warm up pace not for time
-20 air squats
-10 push ups
-5 burpees
Strength: Rest
WOD: 3 rounds each for time
-12 Power Cleans 135#/95#
-9 Pull ups
-6 Ring Dips
-3 Burpees
Rest 3 minutes between rounds.
Post time for each round.
-20 air squats
-10 push ups
-5 burpees
Strength: Rest
WOD: 3 rounds each for time
-12 Power Cleans 135#/95#
-9 Pull ups
-6 Ring Dips
-3 Burpees
Rest 3 minutes between rounds.
Post time for each round.
Thursday, November 8, 2012
Friday, 11/09/2012
Warm up: Choice
Strength: None
WOD: 5 rounds for time:
-10 Clean and Jerks 135#/95#
-10 Knees to Elbows
-50 Double Unders
Post time.
Strength: None
WOD: 5 rounds for time:
-10 Clean and Jerks 135#/95#
-10 Knees to Elbows
-50 Double Unders
Post time.
Wednesday, November 7, 2012
Tuesday, November 6, 2012
Wednesday, 11/07/2012
Warm up: Choice
Strength: None
WOD: 10 Rounds for time
-10 Bench Press 135#/95#
-10 Dead Lift 135#/95#
-5 Knees to Elbows
Post time!
Strength: None
WOD: 10 Rounds for time
-10 Bench Press 135#/95#
-10 Dead Lift 135#/95#
-5 Knees to Elbows
Post time!
Monday, November 5, 2012
Tuesday, 11/06/2012
Warm up: Row or Run
Strength: Squat 3 sets 20 reps
WOD: For time
30-25-20-15-10-5
-Walking lunge steps
-Ab Mat Sit ups
-Box Jumps 24"/18"
-Wall Balls 15#/10#
Post squat weight and time.
Strength: Squat 3 sets 20 reps
WOD: For time
30-25-20-15-10-5
-Walking lunge steps
-Ab Mat Sit ups
-Box Jumps 24"/18"
-Wall Balls 15#/10#
Post squat weight and time.
Sunday, November 4, 2012
Monday, 11/05/2012
Warm up: Choice
Strength: Bench 3 sets 20 reps
WOD: 5 rounds for total reps
30 seconds on 30 seconds off
-Ab Mat sit ups
-True Push ups
-Kettle Swings 55#/35#
-Double Unders
Do 30 seconds of ab mat sit ups, rest 30 seconds then 30 seconds of true push ups and so on for five total rounds.
Post total reps.
Strength: Bench 3 sets 20 reps
WOD: 5 rounds for total reps
30 seconds on 30 seconds off
-Ab Mat sit ups
-True Push ups
-Kettle Swings 55#/35#
-Double Unders
Do 30 seconds of ab mat sit ups, rest 30 seconds then 30 seconds of true push ups and so on for five total rounds.
Post total reps.
Thursday, November 1, 2012
Friday, 11/2/2012
Warm up: Choice
Strength: IN WOD
WOD: For Time
15-12-9-6-3
-Hang Squat Cleans 135#/95#
-Ball Slams 40#/30#
-Knees To Elbows
-Burpees
Post time.
Strength: IN WOD
WOD: For Time
15-12-9-6-3
-Hang Squat Cleans 135#/95#
-Ball Slams 40#/30#
-Knees To Elbows
-Burpees
Post time.
Wednesday, October 31, 2012
Tuesday, October 30, 2012
Wednesday, 10/31/2012
Warm up: Choice
Strength: None
WOD: "KELLY"
5 Rounds for time
-Run 400m
-30 Box Jumps 24"/18"
-30 Wall Balls 20#/10#
Post time.
Strength: None
WOD: "KELLY"
5 Rounds for time
-Run 400m
-30 Box Jumps 24"/18"
-30 Wall Balls 20#/10#
Post time.
Sunday, October 28, 2012
Monday, 10/29/2012
Warm up: Choice
Strength: None
WOD: For Time:
Start the clock
Buy In of 100 Double Unders
Then 3 Rounds of:
-15 True Push Ups
-15 Ball Slams 40#/30#
-15 GHD Sit ups
-15 Kettle Swings 70#/55#
Post time!
Strength: None
WOD: For Time:
Start the clock
Buy In of 100 Double Unders
Then 3 Rounds of:
-15 True Push Ups
-15 Ball Slams 40#/30#
-15 GHD Sit ups
-15 Kettle Swings 70#/55#
Post time!
Thursday, October 25, 2012
Friday, 10/26/2012
Warm up: Choice
Strength: Rest
WOD: For time
-150 Ball Slams 40#/30#
Every time you break complete 1 round of "Cindy" before continuing.
-5 Pull Ups
-10 Push Ups
-15 Air Squats
A break means any time that you fail to catch the ball on a bounce. Stop, complete the round of Cindy and then continue.
Post time and # of rounds of Cindy completed.
Strength: Rest
WOD: For time
-150 Ball Slams 40#/30#
Every time you break complete 1 round of "Cindy" before continuing.
-5 Pull Ups
-10 Push Ups
-15 Air Squats
A break means any time that you fail to catch the ball on a bounce. Stop, complete the round of Cindy and then continue.
Post time and # of rounds of Cindy completed.
Wednesday, October 24, 2012
Tuesday, October 23, 2012
Wednesday, 10/24/2012
Warm up: Choice
Strength: None
WOD: "CONQUISTADOR"
For Time:
-100 Wall Balls 15#/10#
-100 Kettle Swings 55#/35#
-100 Ab Mat Sit Ups
-100 Burpees
Post Time and Enjoy!
Strength: None
WOD: "CONQUISTADOR"
For Time:
-100 Wall Balls 15#/10#
-100 Kettle Swings 55#/35#
-100 Ab Mat Sit Ups
-100 Burpees
Post Time and Enjoy!
Monday, October 22, 2012
Tuesday 10/23/2012
Warm up: Choice
Strength: Bench 3 sets 12 reps
WOD: 2 rounds for time:
-50 Hand release push ups
-50 Pull ups
Post Bench weight and time.
Strength: Bench 3 sets 12 reps
WOD: 2 rounds for time:
-50 Hand release push ups
-50 Pull ups
Post Bench weight and time.
Sunday, October 21, 2012
Monday, 10/22/2012
Warm up: Run
Strength: IN WOD
WOD: "DT" Hero WOD
5 Rounds for time with 155#/105#
-12 Dead Lift
-9 Hang Power Cleans
-6 Push jerks
Post time and remember this is a "hero" wod, so get after it!
Strength: IN WOD
WOD: "DT" Hero WOD
5 Rounds for time with 155#/105#
-12 Dead Lift
-9 Hang Power Cleans
-6 Push jerks
Post time and remember this is a "hero" wod, so get after it!
Thursday, October 18, 2012
Friday, 10/19/2012
Warm up: Run
Strength: Rest
WOD: Complete each part for time:
Part 1: 21-15-9
-Box Jumps 24"/18"
-Wall Balls 20#/10#
Rest 5 minutes
Part 2: 21-15-9
-Chin ups
-Push ups
-Double Unders
Rest 3 Minutes
Part 3:
-50 Burpees
Post time for each part.
Strength: Rest
WOD: Complete each part for time:
Part 1: 21-15-9
-Box Jumps 24"/18"
-Wall Balls 20#/10#
Rest 5 minutes
Part 2: 21-15-9
-Chin ups
-Push ups
-Double Unders
Rest 3 Minutes
Part 3:
-50 Burpees
Post time for each part.
Wednesday, October 17, 2012
Tuesday, October 16, 2012
Wednesday, 10/17/2012
Warm up: Choice
Strength: Rest
WOD: For Time:
-Run 800m
-15 Kettle Swings 70#/55#
-15 AB Mat Sit Ups
-15 Supine Ring Pull Ups
-Run 400M
-10 Kettle Swings
-10 Ab Mat Sit Ups
-10 Supine Ring Pull Ups
-Run 200m
-5 Kettle Swings
-5 Ab Mat Sit Ups
-5 Supine Ring Pull Ups
Post Time!
Strength: Rest
WOD: For Time:
-Run 800m
-15 Kettle Swings 70#/55#
-15 AB Mat Sit Ups
-15 Supine Ring Pull Ups
-Run 400M
-10 Kettle Swings
-10 Ab Mat Sit Ups
-10 Supine Ring Pull Ups
-Run 200m
-5 Kettle Swings
-5 Ab Mat Sit Ups
-5 Supine Ring Pull Ups
Post Time!
Monday, October 15, 2012
Tuesday, 10/16/2012
Warm up: Dynamic
Strength: Squat 4 sets 10 reps
WOD: For time:
-20 Box Jumps 24"/18"
-40 Wall Balls 20#/10#
-60 Double Unders
-40 Walking Lunge Steps
-20 Burpees
Post squat weight and time!
Strength: Squat 4 sets 10 reps
WOD: For time:
-20 Box Jumps 24"/18"
-40 Wall Balls 20#/10#
-60 Double Unders
-40 Walking Lunge Steps
-20 Burpees
Post squat weight and time!
Sunday, October 14, 2012
Monday, 10/15/2012
Warm up: Run
Strength: Bench 3 sets 7 reps
WOD: 7 Rounds each for time
-10 pull ups
-10 push ups
-10 knees to elbows
-10 bar dips
Rest 2 minutes between rounds.
Post Bench Weight and time for EACH round!
Strength: Bench 3 sets 7 reps
WOD: 7 Rounds each for time
-10 pull ups
-10 push ups
-10 knees to elbows
-10 bar dips
Rest 2 minutes between rounds.
Post Bench Weight and time for EACH round!
Thursday, October 11, 2012
Friday, 10/12/2012
Warm up: Run
Strength: Rest
WOD: 5 rounds each for time
-Run 200m
-10 Kettle Swings 70#/55#
-10 Knees to Elbows
-10 Supine Ring Pull ups
-Run 200m
Rest 3 minutes between each round.
Post time for each round.
Strength: Rest
WOD: 5 rounds each for time
-Run 200m
-10 Kettle Swings 70#/55#
-10 Knees to Elbows
-10 Supine Ring Pull ups
-Run 200m
Rest 3 minutes between each round.
Post time for each round.
Wednesday, October 10, 2012
Tuesday, October 9, 2012
Wednesday, 10/10/2012
Warm up: 3 rounds at a warm up pace
-15 air squats
-10 push ups
-5 pull ups
Strength: IN WOD!
WOD: 3 Rounds each for time:
-10 Body Weight Bench
-10 Ring Dips (Sub Bar Dips if needed)
-10 Chin ups
-10 Burpees
Rest 3 minutes between each round.
Post time for each round!
-15 air squats
-10 push ups
-5 pull ups
Strength: IN WOD!
WOD: 3 Rounds each for time:
-10 Body Weight Bench
-10 Ring Dips (Sub Bar Dips if needed)
-10 Chin ups
-10 Burpees
Rest 3 minutes between each round.
Post time for each round!
Monday, October 8, 2012
Tuesday, 10/9/2012
Warm up: Choice
Strength: IN WOD!!!
WOD: 5 rounds each for time
7 Power Cleans 135#/95#
7 Front Squats 135#/95#
Run 400m
Rest 3 minutes between rounds
Post time for each round.
Strength: IN WOD!!!
WOD: 5 rounds each for time
7 Power Cleans 135#/95#
7 Front Squats 135#/95#
Run 400m
Rest 3 minutes between rounds
Post time for each round.
Sunday, October 7, 2012
Monday, 10/8/2012
Warm up: Run
Strength: Rest
WOD: "TABATA"
20 seconds on 10 seconds off
Complete 8 rounds of each exercise before moving on to the next
-Pull Ups
-Push Ups
-Ab Mat Sit Ups
-Air Squats
Post total # of reps completed!
Strength: Rest
WOD: "TABATA"
20 seconds on 10 seconds off
Complete 8 rounds of each exercise before moving on to the next
-Pull Ups
-Push Ups
-Ab Mat Sit Ups
-Air Squats
Post total # of reps completed!
Thursday, October 4, 2012
Friday, 10/05/2012
Today's WOD is for Cole. He turned 30 on Wednesday. So everyone feel free to tell Cole happy birthday and thank him for letting everyone enjoy the dirty 30's!
Warm up: Choice
Strength: None
WOD: Dirty 30 for Cole
3 Rounds for time:
-30 Burpees
-30 Double Unders
-30 Air Squats
-30 Box Jumps 24"/18"
-30 Knees to Elbows
Post time and thoughts for Cole!
Happy Birthday Cole!
Warm up: Choice
Strength: None
WOD: Dirty 30 for Cole
3 Rounds for time:
-30 Burpees
-30 Double Unders
-30 Air Squats
-30 Box Jumps 24"/18"
-30 Knees to Elbows
Post time and thoughts for Cole!
Happy Birthday Cole!
Tuesday, October 2, 2012
Wednesday, 10/03/2012
Warm up: Dynamic
Strength: Squats 5 sets 3 reps
WOD: TABATA intervals (20 seconds on 10 seconds off)
-Wall Balls 20#/10#
-Box Jumps 24"/18"
-Ab Mat Sit ups
-Air Squats
Do 8 rounds of each exercise before moving on to the next.
Post total reps!
Strength: Squats 5 sets 3 reps
WOD: TABATA intervals (20 seconds on 10 seconds off)
-Wall Balls 20#/10#
-Box Jumps 24"/18"
-Ab Mat Sit ups
-Air Squats
Do 8 rounds of each exercise before moving on to the next.
Post total reps!
Tuesday, 10/2/2012
Warm up: Choice
Strength: None
WOD: "Michael"
3 rounds for time of:
Run 800m
50 Sit ups
50 Back Extensions
Post Time
Strength: None
WOD: "Michael"
3 rounds for time of:
Run 800m
50 Sit ups
50 Back Extensions
Post Time
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