Friday, 5/10/2013

Warm up:  Choice

Strength:  Bench 3 sets 5 reps (same weight as Tuesday)

WOD:  For time:
             -40 GHD Sit ups
             -40 Kettle Swings 55#/35#
             -40 Hand Release Push ups
             -20 GHD Sit ups
             -20 Kettle Swings 55#/35#
             -20 Hand Release Push ups
             -40 GHD Sit ups
             -40 Kettle Swings 55#/35#
             -40 Hand Release Push Ups

Post Bench Weight and Time

Thursday, 5/9/2013

REST DAY!

Wednesday, 5/8/2013

Warm up:  Choice

Strength:  Squat 3 sets 5 reps (Same as Monday or last week)

WOD:  For time
             -Run 1 Mile
             20-15-10-5
               -Overhead Lunge Steps 25#/15#
               -Double Unders
               -Overhead Step ups to 20"/12" box 25#/15#

Post squat weight and time.

Tuesday, 5/7/2013

Warm up:  Dynamic

Strength:  Bench 3 sets 5 reps.  If you got all reps last week then raise the weight.  If you struggled at the weight last week, then stay there for this week.

WOD:  4 rounds for time:
             -12 Power Cleans 135#/95#
             -Run 1 full gasser
             -12 Ring Dips
             -Run 1/2 gasser
             -12 Pull ups

1 Gasser = sprint 50 yards down and back twice (total = 200yds)
1/2 Gasser = sprint 50 yards down and back (total =100 yds)

Post bench weight and time.

Monday, 5/6/2013

Warm up:  Choice

Strength:  Optional.  Squats 3 sets 5 reps

WOD:  "FILTHY 50's"
             For time:
              -50 Box Jumps 24"/20"
              -50 Jumping Pull ups
              -50 Kettle Swings 35#/25#
              -50 Walking Lunge Steps
              -50 Knees to Elbows
              -50 Push Press 45#/25#
              -50 Back Extensions
              -50 Wall Balls 20#/10#
              -50 Burpees
              -50 Double Unders

Post Squat weight if done and time.
             

Friday, 5/3/2013

Warm up:  Choice

Strength:  Squats 3 sets 5 reps.  Use same weight as Tuesday.

WOD:  3 Rounds For time:
             -Run 800m
             -Backpedal 400m
           
Post Squat weight and time.
           

Thursday, 5/2/13

REST DAY!!

Yoga Class is Thursday at 5:30pm. We have also added another yoga class on Tuesdays at 6:00pm Yoga classes are being charged now. For our members we are going to be charging $10.00 per member  monthly if you choose to attend these classes.This is for unlimited classes (8 classes a month). The drop- in fee for individual classes will be $15.00. We are asking members that would like to take advantage of this great deal to pay cash for this first month. There will be a roll sheet to sign if you would like to have it drawn out monthly. 

Note- Yoga is usually around $100.00 a month. You are getting a smoking deal. If you attend 4 times a month you are only paying $2.50 per class or for all 8 classes is only $1.25 per class.

Wednesday, 5/1/2013

Warm up:  Choice

Strength:  Bench 3 sets 5 reps.  Use the same weight as Monday.

WOD:  3 rounds for max reps no rest between movements
             -30 seconds max reps chin ups
             -30 seconds max reps double unders
             -30 seconds max reps hand release push ups
             -30 seconds max reps double unders
             -30 seconds max reps push press 95#/65#
             -30 seconds max reps double unders
            Rest 5 minutes between rounds
            Total time 24 minutes

Post bench weight and total reps for each round.

Tuesday, 4/30/2013

Warm up:  Choice

Strength:  Squat 3 sets 5 reps.  Again this is 3 work sets.  Take your time working up to a good weight. Should be a MINIMUM of 2-3 warm up sets.  Push yourself!

WOD:  For time:
             21-15-9
             -Power Cleans 135#/95#
             -Wall Balls 25#/15#
   
             Rest 5 Minutes
             Then
             -50 Double Unders
             -20 Knees to Elbows
             -50 Double Unders
             -20 Burpees

Post squat weight and time for each.
           

Monday, 4/29/2013

Warm up:  Run

Strength:  Bench 3 sets 5 reps.  This is 3 WORK sets of 5.  You should have at least 2 full warm up sets.  We will be staying on this structure for some time.  Keep track of your progress.

WOD:  3 rounds each for time:
             -Run 400m
             -20 Pull Ups
             -20 Ab mat sit ups
             -20 Kettle Swings 55#/35#
              Rest 3 minutes between rounds.

Post Bench weight and time for each round.

Friday, 4/26/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  "Thank you Ruben"
               For Time:
               10-9-8-7-6-5-4-3-2-1
                -Box Jumps 24"/20"
                -Burpees
                THEN
                1-2-3-4-5-6-7-8-9-10
                -Ball Slams 30#/20#
                -Burpees
       
                 After each round do 20 double unders!

                So round 1 will 10 box jumps, 10 burpees then 20 double unders.  Then 9 box jumps 9 burpees and 20 double unders all the way to 1 box jump 1 burpee then 20 double unders.  Then 1 ball slam 1 burpee and 20 double unders all the way until last set of 10 ball slams 10 burpees and 20 double unders.

              If you cannot do double unders, DO NOT DO SINGLES!!!  Scale the # of double unders if needed.  Scale to either 10 or 5 depending on your level.

Post time and # of double unders used. (20, 10, or 5)  RX=20

YOGA CLASS TONIGHT

Yoga class is 5:30-6:30 tonight! Please try and make it on time!! See you guys there

CF LADIES NIGHT OUT

There is going to be a " CF ladies night out" this Saturday (4/27). It's your night to go out and relax. The plan is to meet at the gym Saturday night at 6pm. I do believe Anne has the plan/idea for the night!! Contact info for Anne is on the white board at the gym, feel free to contact her with questions. GO OUT, YOU DESERVE IT!!

GUYS- Our night will be coming up Soon!!

Wednesday, 4/24/2013

Warm up:  Choice

Strength:  None

WOD:  10 Rounds
             -Sprint 40yards
             Rest 1 minute between efforts
              Then
              AMRAP 5 minutes
               -5 Supine Ring Pull ups
               -5 Bar Dips

Post fastest and slowest 40 time, and rounds completed.

Tuesday, 4/23/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  For time:
             -Run 800m
             -20 Box Jumps 24"/20"
             -20 Pull Ups
             -30 GHD Sit Ups
             -Run 800m
             -15 Box Jumps 24"/20"
             -15 Pull Ups
             -25 GHD Sit Ups
             -Run 800m
             -10 Box Jumps 24"/20"
             -10 Pull Ups
             -20 GHD Sit Ups
             -Run 800m

              AND THEN RESTART THE CLOCK AND DO 100 BURPEES FOR TIME....( JUST KIDDING)

Post time.

Monday, 4/22/2013

Warm up:  Choice

Strength:  Rest

WOD:  For time:
              -Row 500m
               -50 Push ups
               -Run 800m
               -50 Air squats
               -Ride Airdyne 50 calories
               -50 Ab mat sit ups

Post time.
             

Friday, 4/19/2013

Warm up:  Run Washburn Loop

Strength:  Power Cleans 5 sets 5 reps.  All 5 work sets should be the same weight.  5 reps are touch and go.  Use warm up sets to get to a good weight!

WOD:  For time:
             15-12-9
              -Thrusters 135#/95#
              -Weighted Pull ups 45#/25#

Post power clean weight and time.

Thursday, 4/18/2013

Jantz, Brandon, Rylee and Kayla
ENCOURAGEMENT  can go a long way!!

Rest Day!!!

YOGA CLASS 5:30-6:30PM

"You learn you can do your best even when it's hard, even when you're tired and maybe hurting a little bit. It feels good to show some courage."

-Joe Namath

Wednesday, 4/17/2013

Warm Up:  Choice

Strength:  Rest

WOD:  "Death By Ball Slams"
              On the minute every minute increase reps by one until you fail to get reps in the minute.
              Start at 5

              So do 5 ball slams the first minute, then 6 the second minute then 7 and so on.

              Weights:  Guys 30# Girls 20#

Post highest round completed.

Tuesday, 4/16/2013

Warm up:  Dynamic

Strength:  Bench 3 sets 10 reps

WOD:  3 rounds NOT for time:
             -3 Muscle Ups (If you cannot do a muscle up, sub 1 set of 10 strict bar dips and 10 chest to bar pull ups)
             -10 Strict Press 95#/65#
             -20 Ball Plyo push ups (alternating one hand on ball)

Again this is not for time.  If you don't do muscle ups, take your time and concentrate on exploding on the chest to bar pull ups and getting full depth in the bar dips.  Work explosiveness on the push ups!

Post bench weight and thoughts.

Monday, 4/15/2013

Warm up:  Choice

Strength:  Rest

WOD:  "CONQUISTADOR"
              For time:
               -100 Wall Balls 15#/8#
               -100 Kettle Swings 55#/35#
               -100 Ab Mat sit ups
               -100 Burpees

Post time!

Friday, 4/12/2013

Warm up:  Choice

Strength:  Rest

WOD:  "FIGHT GONE BAD"
               3 rounds for max reps of each exercise
               -1 minute max rep wall balls 20#/10#
               -1 minute max rep SDHP 75#/55#
               -1 minute max rep Box jumps 20"/12"
               -1 minute max rep Push Press 75#/55#
               -1 minute max Row for calories
               Rest 1 minute between rounds

Score sheets are in the gym.  Have someone else count reps and range of motion for you.  Full range of motion is required on all movements, or it is a "no rep".

Post total score.

Thursday, 4/11/2013

YOGA Class 5:30-6:30pm (bring a yoga mat but not mandatory)

WOD:  REST DAY

YOGA CLASS THURSDAY

Don't forget there is a YOGA Class Thursday from 5:30-6:30pm.
Sign up sheet is on the board at the gym, or you can email the gym to sign up as well.

Wednesday, 4/10/2013

Warm up:  Dynamic and roll out

Strength:  Rest

WOD:  Run or Row 5k or Ride Airdyne 10k

Post time

Tuesday, 4/9/2013

Warm up:  Choice

Strength:  Bench 3 sets 20 reps

WOD:  On the minute every minute
             -5 burpees
             -Max reps double unders for the remainder of the minute
             Go until you reach 500 Double unders or 20 minutes.
             This wod is capped at 20 minutes.
             If you reach 20 minutes post total # of double unders completed.

             THERE IS NO SUB FOR DOUBLE UNDERS IN THIS WORKOUT!  PUSH THROUGH AND USE THE TIME TO WORK ON YOUR DOUBLE UNDERS.

Post time to complete double unders and total burpees.

Monday, 4/8/2013

Warm up:  Run Washburn Loop

Strength:  In WOD

WOD:  Hero WOD.  "JORGE"
             FOR TIME:
              -30 GHD Sit ups
              -15 Squat Cleans 155#/105#
              -24 GHD Sit ups
              -12 Squat Cleans
              -18 GHD Sit ups
              -9 Squat Cleans
              -12 GHD Sit ups
              -6 Squat Cleans
              -6 GHD Sit ups
              -3 Squat Cleans

POST TIME!

We are encouraging people to bring cameras and take pictures. Email them to the gym. We are going to be making a slide show because we love all of you!

 

Don't be disappointed because you failed but be happy that you pushed the limits of your body and mind. This will only make you better for tomorrow.

 

Friday, 4/05/2013

FINAL OPEN WOD! 13.5
We encourage everyone that can, to come down to the gym at 6:00pm for the workout and bbq.  It will be a fun supportive atmosphere!  With lots of food and BEER!

WORKOUT 13.5

MEN 
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN 
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Thursday, 4/04/2013

REST DAY!! 

(photo Allie, Andrea and Eric Janney's daughter)

Reminder Guys, BBQ is this Friday Night!! Come @6pm to watch and cheer our competitors!

Stay tuned for more info Thursday night or Friday morning for parking, etc.

Wednesday, 4/03/2013

Warm up:  Choice

Strength:  Rest

WOD:  For time:
            -400m Farmers Carry
              Guys 70# each hand
              Girls 55# each hand
             Every time you stop moving perform a 5 burpee penalty before moving on.  This means if you stop for any reason, putting the weight down or simply pausing for rest.

Post time and # of burpees.

Tuesday, 4/2/2013

Warm up:  Run Washburn Loop

Strength:  Bench 8 Rounds Tabata 135#/95#

WOD:  AMRAP 15 Minutes
             -5 Pull ups
             -5 Push ups
             -5 Chin ups
             -5 Bar dips

Post bench reps and rounds completed.  Compare WOD to 8/20/2012

Monday, 4/01/2013

Warm up:  Dynamic - then 5 minutes double under work

Strength:  Rest

WOD:  For time:
             30-25-20-15-10-5
             -Wall Balls 20#/10#
             -Box Jumps 24"/18"
             -Double Unders

Post time and compare to 06/05/2012

Friday, 3/29/2013

OPEN WOD 13.4

People will be at the gym Friday night again, so if you can make it, be there!  

Remember, this is a judged workout!  Find someone to judge you and count your reps!  Standards for the WOD are printed out at the gym.  If you have any questions, ask before you go!

GOOD LUCK!

Workout 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Thursday, 3/28/2013

REST DAY!!!!

Wednesday, 3/27/2013

Warm up:  Choice

Strength:  Press 5 sets 5 reps

WOD:  For time:
             Ladder up 1-2-3-4-5-6-7-8-9-10
             -Pull ups
             -Sumo Dead lift high pull 95#/55#
             then
             Ladder down 10-9-8-7-6-5-4-3-2-1
             -Squat Cleans 95#/55#
             -Push ups

Post press weight and time.

Tuesday, 3/26/2013

Warm up:  Dynamic with Roll out

Strength:  In WOD

WOD:  TABATA Intervals
              -8 Rounds Deadlift 135#/75# (Shoulders must lock out behind the bar at top.  Same movement standards as open wod 13.2)
              Rest 3 Minutes
              -8 Rounds Airdyne for calories

Post reps for Deadlifts and calories for Airdyne

Monday, 3/25/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  3 Rounds for time:
             -Run 800m
             -20 Ball Slams
             -20 Hand Release Push Ups
             -20 Kettle Swings 55#/35#
             -20 Knees to Elbows

Post Time

Friday, 3/22/2013

Warm up:  Roll out then Choice.  Shoot for 10 minutes.  Get good and warm throughout!

Strength:  None

WOD:  13.3  As many reps as possible
              AMRAP 12 minutes
              -150 Wall Balls 20# to 10' for men, 14# to 9' for women
              -90 Double Unders
              -30 Muscle Ups

If you cannot do muscle ups, stop after double unders and post your time!  Otherwise post total reps completed.
Remember, this is a JUDGED workout.  Have someone judge your form and count your reps for you!  Read through the rules at the gym to make sure you understand the requirements.

Anne will be running the show Friday night at 7:00pm.  If you can make it then please try!
If you miss or cant make it Friday night, I (Jake) will be in Saturday morning and you can get it done with me then!

Remember, while we all like to compete against others, ultimately this is you against you!  Set a goal and achieve it!

GOOD LUCK TO ALL AND GIVE IT YOUR BEST!!!!!!

Thursday, 3/21/2013

REST DAY!
13.3 has been released!  Check it out and get ready!

Wednesday, 3/20/2013

Warm up:  Choice

Strength:  Rest

WOD:  For Time:
             -50 Calories on Airdyne
             -50 Burpees
             -Run 800m
             -25 Burpees
             -Row 25 Calories

Post time.

Tuesday, 3/19/2013

Warm up:  10 minutes double under work

Strength:  Squat Build to a 3 rep MAX!  Take your time and build to as heavy a 3 rep as possible.  DO NOT RUSH THIS!

WOD:  3 Rounds for time:
             -Run 400m
             -20 Kettle Swings 55#/35#
             -20 Wall Balls 15#/8#
             -20 Double Unders

Post Squat Weights and Time.

Monday, 3/18/2013

Warm up:  Run or row, roll out if needed.

Strength:  Bench 3 sets 10 reps

WOD:  Complete in as few rounds as possible.  Not for time!
             -50 Strict Pull Ups
             -100 Push Ups (Focus on full range of motion!  Chest touches floor hips do not!  Full lockout of elbows at top!)
             -150 GHD Sit ups
 
             When an exercise is broken, move on to the next.

Post rounds needed to complete!

Friday, 3/15/2013

OPEN WOD 13.2

Warm up:  Choice

Strength: None

WOD:  AMRAP 10 minutes
             -5 Shoulder to Overhead 115#/75#
             -10 Dead lifts 115#/75#
             -15 Box Jumps 24"/20"

This is a judged workout, so have someone count and watch your form.
Bar must lock out overhead on the push press.
Shoulders must finish behind the bar on the deadlift with full hip extension.
Hips must lock out on top of the box before coming down.

Post rounds completed!

FOR ANYONE WHO WANTS TO BE JUDGED, OR WATCH, WE ENCOURAGE YOU TO COME TO THE GYM FRIDAY NIGHT AT 7 AND CHEER ON OTHERS!

-P.s There will be a mini keg of beer from the Creamery.. (For adults of course) Hang out and watch and enjoy a beer or two!! BEER AND PALEO!!!!

Thursday, 3/14/2013

REST DAY!  GET READY FOR FRIDAY!!!!!!

Wednesday, 3/13/2013

Warm up:  Run or Row

Strength:  Rest

WOD:  Testing for max reps!
             Perform 2 rounds for max reps on each exercise.
             Rest 3 minutes between each.
             -Wall Balls 20#/8or10#
               If you miss, pause, or form breaks, set is done!
             -Double Unders
               When you miss or break set is done!
             -Kettle Swings 70#/55#
               When form breaks set is done!
             -Knees to Elbows
               If your feet touch the ground, or when you cant get your knees up all the way, set is done!
 
             Set is finished when FORM breaks down, reps are broken or paused!  Be strict with yourself here!  Focus on perfect form for as long as you can!

Post reps for each exercise for both rounds.

Tuesday, 3/12/2013

Warm up:  Run or Row

Strength:  Bench 3 sets 10 reps

WOD:  AMRAP 10 minutes
             -7 Push Press 95#/65#
             -7 Pull Ups
             -7 Push Ups
             -7 Sumo Deadlift High Pulls 95#/65#

Post Bench Weight and Rounds Completed.

MOTIVATION- MUST WATCH

Keep up the hard work you put in everyday- Crossfit APE

Monday, 3/11/2013

Warm up:  Choice

Strength:  In wod

WOD:  Same as Friday!  If you completed the Friday wod then either Run or Row 2 miles.

             For time:
             10-9-8-7-6-5-4-3-2-1
             Front Squat 185#/135#
             10-20-30-40-50-60-70-80-90-100
             Double Unders

Post time.

I want to thank everyone that came down to the gym Friday Night!! Loved the support for our members!! I believe that it is always a great atmosphere to have crossfitters come together and JUST HAVE FUN! I do want to encourage you to come down next Friday @7pm to come compete against others and or simply to challenge yourself...or to cheer on fellow crossfitters!! Remember its about relaxing and having fun!! Nothing wrong if you would like to bring a few beers down to drink if you just decide you wanna watch/ cheer!! Hopefully we will see everyone on Friday Night!!

   

Back in 2008- THROW BACK PICTURE!

Friday, 3/8/2013

Warm up:  Choice

Strength:  In WOD

WOD:  For Time:
            10-9-8-7-6-5-4-3-2-1
            Front Squat 185#/135#
            20-30-40-50-60-70-80-90-100
            Double Unders
            First set is 10 front squats followed by 20 double unders, then 9 squats and 30 double unders, until the last set of 1 front squat and 100 double unders.

Post time and weight if scaled.

CROSSFIT OPEN

REST DAY!!!!!

We are trying something new!! We are gonna have a group/ classroom setting on Friday at 7PM (3/9) to perform the Open WODs. This will help push each other and have fun. Spectators are encouraged to come watch and cheer? Open WODs will be announced every Wednesday for the next 6 weeks. First WOD has been announced already.

If you are interested in competing in these WOD's please sign up at the gym on the white board. The purpose of this is this to bring everyone together and have FUN!!! Come down and support!! We wanna keep it ONE BIG FAMILY!! 

Wednesday, 3/6/2013

Warm up:  Dynamic

Strength:  Rest

WOD:  For time:
             Buy In 50 Calorie Airdyne ride
             25-20-15-10-5
             -Pull Ups
             -Ball Slams 40#/25#
             -Push Ups
             -Kettle Swings 70#/55#
             -Ab Mat Sit ups
             Cash Out 100 Double Unders

Post total time.

Tuesday, 3/5/2013

Warm up:  Choice

Strength:  Front Squat 4 sets 7 reps

WOD:  For time:
             21-15-9
             -Thrusters 95#/65#
             -Row for calories
             -Box Jumps 24"/18"

Post front squat weight and time.

Monday, 3/04/2013

Warm up:  Choice

Strength:  In wod

WOD:  5 Rounds NOT FOR TIME!
             -5 Body Weight Bench
              Rest 20 seconds
             -5 Strict Pull Ups
              Rest 20 seconds
             -10 Bar Dips
              Rest 30 seconds
             -10 Supine Ring Pull Ups
     Rest 3 Minutes between rounds.

Post Bench Weight.

Friday, 3/01/2013

Warm up:  Choice

Strength:  None

WOD:  Hero WOD "ZEUS"
             3 Rounds for time:
             -30 Wall Balls 20#/8#
             -30 Sumo Deadlift high pulls 75#/45#
             -30 Box Jumps 20"/12"
             -30 Push Press 75#/45#
             -30 Calories Row
             -30 Push ups
             -10 Reps Body Weight Back Squat

Post TIme and Squat Weight.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Thursday, 2/28/2013

Rest Day!

Wednesday, 2/27/2013

Warm up:  Dynamic

Strength:  None

WOD:  On the Minute for 20 minutes
             Odd minutes (1,3,5,7,9 etc)
             -5 Power Cleans 135#/95#
             Even minutes (2,4,6,8 etc)
             -50 Double Unders

If you fail to get all the reps in the minute, just start the next round and mark down a penalty.

At the end of 20 minutes perform 5 burpees for each penalty.

Post # of penalties and burpees.

NEW T-SHIRTS FOR THE GYM HAVE BEEN ORDERED!!

HEY GUYS, YOU CAN NOW PRE ORDER YOUR NEW SHIRT TODAY.THERE IS A LIMITED QUANTITY ON SIZES SO DONT WASTE ANY TIME. JUST EMAIL THE THE GYM (CROSSFITAPE@GMAIL.COM) NAME, SIZE AND HOW MANY SHIRTS. PRICES OF SHIRTS WILL BE $25.00 EACH. CONTACT RUBEN FOR MORE INFO OR TO PAY. A PICTURE OF WHAT THE SHIRT LOOKS LIKE IS HANGING UP AT THE GYM.

Tuesday, 2/26/2013

Warm up:  Dynamic

Strength:  Bench 3-3-3-3-3 increase weight each set

WOD:  Row calories for time.
             # of calories to be rowed is total calories from airdyne yesterday.
           
             If you missed Monday's wod, ride airdyne for 400 calories.

Post bench weight and time.

Monday, 2/25/2013

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.

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.

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.

Thursday, 2/21/2013

Rest Day!

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.

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.

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.

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.

Thursday, 2/14/2013

Rest day!
Happy Valentines Day!

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!

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.

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.

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.

Thursday 2/7/2013

Rest Day

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

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.

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.

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!

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!

Thursday, 1/31/2013

Rest Day!

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.

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.

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.

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.

Thursday, 1/24/2013

REST DAY!

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!

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.

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.

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!!!!!!!

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!

Thursday, 1/17/2013

REST DAY!

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.

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.

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.

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.

Thursday, 1/10/2013

Rest Day!

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!!!!!!!!!!!!!!!!!!!!!!!!!

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.

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.

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!

Thursday, 1/3/2013

REST DAY!!

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