Warm up: Choice
Strength: Rest
WOD: "Death By 10 Meters"
Set the rower to 1 minute intervals. Start with 10 meters and increase by 10 meters every minute until failure. So first minute is 10 meters rest remainder of minute. Next is 20 meters and so on until you fail to get the needed distance in the 1 minute. If you make it to 200 meters you will have rowed for 20 minutes.
Post distance completed.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Tuesday, April 1, 2014
Monday, March 31, 2014
Tuesday, 4/1/2014
Warm up: Choice
Strength: In wod
WOD: 4 rounds
-10 reps body weight bench
Rest 1 minute
-Max reps pull ups or chin ups
Rest 30 seconds
-25 ghd sit ups
Rest 2 minutes
After last round cash out with 50 hand release push ups for time.
Post # of pull ups each round and time for push ups.
Strength: In wod
WOD: 4 rounds
-10 reps body weight bench
Rest 1 minute
-Max reps pull ups or chin ups
Rest 30 seconds
-25 ghd sit ups
Rest 2 minutes
After last round cash out with 50 hand release push ups for time.
Post # of pull ups each round and time for push ups.
Sunday, March 30, 2014
Monday, 3/31/2014
Warm up: Choice
Strength: None
WOD: Open wod 14.5
For Time:
21-18-15-12-9-6-3
-Thrusters 95#/65#
-Burpees Must jump over the bar every rep.
Post time.
Strength: None
WOD: Open wod 14.5
For Time:
21-18-15-12-9-6-3
-Thrusters 95#/65#
-Burpees Must jump over the bar every rep.
Post time.
Tuesday, March 25, 2014
Friday, 3/28/2014
Warm up: Choice
Strength: Rest
WOD: For time:
21-15-9-9-15-21
-Burpees
-GHD Sit ups
-Hand Release push ups
-Ab mat sit ups
Post time.
Strength: Rest
WOD: For time:
21-15-9-9-15-21
-Burpees
-GHD Sit ups
-Hand Release push ups
-Ab mat sit ups
Post time.
Wednesday, 3/26/2014
Warm up: Dynamic
Strength: In WOD
WOD: On the minute for 20 minutes:
ODD minutes (1,3,5,7,9,11,13,15,17,19)
-5 Dead lifts 225# / 135#
EVEN minutes (2,4,6,8,10,12,14,16,18,20)
-20 Air squats (Make sure you get full depth and lock the hips out every rep!)
For any round not completed count a 10 burpee penalty.
Post weight used and # of penalties.
Strength: In WOD
WOD: On the minute for 20 minutes:
ODD minutes (1,3,5,7,9,11,13,15,17,19)
-5 Dead lifts 225# / 135#
EVEN minutes (2,4,6,8,10,12,14,16,18,20)
-20 Air squats (Make sure you get full depth and lock the hips out every rep!)
For any round not completed count a 10 burpee penalty.
Post weight used and # of penalties.
Monday, March 24, 2014
Tuesday, 3/25/2014
Warm up: Run or row 10 minutes
Strength: Bench 3 sets 10 reps
WOD: 4 rounds
-30 seconds max effort on airdyne for calories
-rest 3 minutes
-15 reps push ups
-15 burpees as fast as possible
-15 ab mat sit ups
-rest 1 minute
Post calories for each round on airdyne.
Strength: Bench 3 sets 10 reps
WOD: 4 rounds
-30 seconds max effort on airdyne for calories
-rest 3 minutes
-15 reps push ups
-15 burpees as fast as possible
-15 ab mat sit ups
-rest 1 minute
Post calories for each round on airdyne.
Sunday, March 23, 2014
Monday, 3/24/2014
Warm up: Choice
Strength: None
WOD: OPEN Wod 14.4
Get as far as possible in 14 minutes.
-60 Calorie Row
-50 toes to bar
-40 Wall balls 20# to 10' / 15# to 9'
-30 Cleans 135# / 95#
-20 Muscle ups
Post # of reps completed in 14 minutes. Example: if you get through the wall balls your score would be 150 reps.
Strength: None
WOD: OPEN Wod 14.4
Get as far as possible in 14 minutes.
-60 Calorie Row
-50 toes to bar
-40 Wall balls 20# to 10' / 15# to 9'
-30 Cleans 135# / 95#
-20 Muscle ups
Post # of reps completed in 14 minutes. Example: if you get through the wall balls your score would be 150 reps.
Thursday, March 20, 2014
Friday, 3/20/2014
Warm up: Choice
Strength: None
WOD: "ANGIE"
For time:
-100 Pull ups
-100 Push ups
-100 Ab Mat Sit ups
-100 Air Squats
All reps of each movement must be completed before moving on to the next.
Scale reps if needed. If you scale, scale all reps the same.
Scale to:
-75 Pull ups
-75 Push ups
-75 Ab Mat Sit ups
-75 Air Squats
OR
-50 Pull ups
-50 Push ups
-50 Ab mat sit ups
-50 Air Squats
Post time and reps if scaled.
Strength: None
WOD: "ANGIE"
For time:
-100 Pull ups
-100 Push ups
-100 Ab Mat Sit ups
-100 Air Squats
All reps of each movement must be completed before moving on to the next.
Scale reps if needed. If you scale, scale all reps the same.
Scale to:
-75 Pull ups
-75 Push ups
-75 Ab Mat Sit ups
-75 Air Squats
OR
-50 Pull ups
-50 Push ups
-50 Ab mat sit ups
-50 Air Squats
Post time and reps if scaled.
Wednesday, March 19, 2014
Tuesday, March 18, 2014
Wednesday, 3/19/2014
Warm up: Choice
Strength: None
WOD: Pick any girls named wod!
Post your choice of wod and score.
Strength: None
WOD: Pick any girls named wod!
Post your choice of wod and score.
Monday, March 17, 2014
Tuesday 3/18/2014
Warm up: choice
Strength: None
WOD: AMRAP 20 minutes
-Row 250m
-50 air squats full depth and lock hips out every rep
Post rounds completed.
Strength: None
WOD: AMRAP 20 minutes
-Row 250m
-50 air squats full depth and lock hips out every rep
Post rounds completed.
Sunday, March 16, 2014
Monday, 3/17/2014
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Push Press 135#/75#
-Hand Release push ups
-Toes to bar
If you cannot do toes to bar sub knees to elbows. If you cannot do full knees to elbows, sub ghd sit ups.
Post bench weight and time.
Strength: Bench 4 sets 10 reps
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Push Press 135#/75#
-Hand Release push ups
-Toes to bar
If you cannot do toes to bar sub knees to elbows. If you cannot do full knees to elbows, sub ghd sit ups.
Post bench weight and time.
Thursday, March 13, 2014
Friday, 3/14/2014
Warm up: Choice
Strength: In WOD
WOD: Strength is the focus here not time or # of reps completed. Use a weight that pushers you but keep good form!
Get as far as possible in 15 minutes.
-3 power cleans
-3 toes to bar
-5 power cleans
-5 toes to bar
-7 power cleans
-7 toes to bar
-9 power cleans
-9 toes to bar
-11 power cleans
-11 toes to bar
-13 power cleans
-13 toes to bar
-15 power cleans
-15 toes to bar
If you make it to this point keep going to 17, then 19 and so on.
Post weight used and furthest round completed plus reps for next round.
Strength: In WOD
WOD: Strength is the focus here not time or # of reps completed. Use a weight that pushers you but keep good form!
Get as far as possible in 15 minutes.
-3 power cleans
-3 toes to bar
-5 power cleans
-5 toes to bar
-7 power cleans
-7 toes to bar
-9 power cleans
-9 toes to bar
-11 power cleans
-11 toes to bar
-13 power cleans
-13 toes to bar
-15 power cleans
-15 toes to bar
If you make it to this point keep going to 17, then 19 and so on.
Post weight used and furthest round completed plus reps for next round.
Wednesday, March 12, 2014
Tuesday, March 11, 2014
Wednesday, 3/12/2014
Warm up: Choice
Strength: Rest
WOD: For time:
-Row 1000m
-Run 800m
-Row 500m
-Run 400m
Post time.
Strength: Rest
WOD: For time:
-Row 1000m
-Run 800m
-Row 500m
-Run 400m
Post time.
Monday, March 10, 2014
Tuesday, 3/11/2014
Warm up: Dynamic
Strength: Back Squat 5 sets 3 reps
WOD: For time
-Buy in 25 burpees
3 rounds
-30 Wall Balls 20# / 8#
-30 GHD Sit ups
-Cash out 25 burpees
Post squat weight and time.
Strength: Back Squat 5 sets 3 reps
WOD: For time
-Buy in 25 burpees
3 rounds
-30 Wall Balls 20# / 8#
-30 GHD Sit ups
-Cash out 25 burpees
Post squat weight and time.
Sunday, March 9, 2014
Monday, 3/10/2014
Warm up: Choice
Strength: Bench 5 sets 3 reps
WOD: For time:
-Buy In 200 Double Unders
3 rounds
-25 Hand Release Push Ups
-25 Knees to Elbows
-Cash out 200 Double Unders
Post Bench Weight and Time.
Strength: Bench 5 sets 3 reps
WOD: For time:
-Buy In 200 Double Unders
3 rounds
-25 Hand Release Push Ups
-25 Knees to Elbows
-Cash out 200 Double Unders
Post Bench Weight and Time.
Thursday, March 6, 2014
Friday, 3/7/2014
Warm up: Choice
Strength: None
WOD: For time
-Run 400m
-50 Air Squats
-Row 500m
-50 GHD Sit ups
-Run 400m
-25 Air Squats
-Row 500m
-25 GHD Sit ups
Make sure and get full range of motion on the squats. FULL DEPTH and FULL HIP LOCK OUT!
Post time.
Strength: None
WOD: For time
-Run 400m
-50 Air Squats
-Row 500m
-50 GHD Sit ups
-Run 400m
-25 Air Squats
-Row 500m
-25 GHD Sit ups
Make sure and get full range of motion on the squats. FULL DEPTH and FULL HIP LOCK OUT!
Post time.
Wednesday, March 5, 2014
Tuesday, March 4, 2014
Wednesday, 3/5/2014
Warm up: Choice
Strength: IN WOD
WOD: On the minute for 20 minutes:
Minutes 1-5
-5 burpees
-5 dead lift 225# / 135#
Minutes 6-10
-3 burpees
-3 power cleans 225# / 135#
Minutes 11-15
-5 dead lift 225# / 135#
-5 burpees
Minutes 16-20
-3 power cleans 225# / 135#
-3 burpees
For every round not completed, count a penalty.
At end of wod do 10 burpees for every penalty.
Scale weight as needed but push yourself! Go as heavy as possible with solid form.
Post weight used and # of penalties.
Strength: IN WOD
WOD: On the minute for 20 minutes:
Minutes 1-5
-5 burpees
-5 dead lift 225# / 135#
Minutes 6-10
-3 burpees
-3 power cleans 225# / 135#
Minutes 11-15
-5 dead lift 225# / 135#
-5 burpees
Minutes 16-20
-3 power cleans 225# / 135#
-3 burpees
For every round not completed, count a penalty.
At end of wod do 10 burpees for every penalty.
Scale weight as needed but push yourself! Go as heavy as possible with solid form.
Post weight used and # of penalties.
Monday, March 3, 2014
Tuesday, 3/4/2014
Warm up: Dynamic
Strength: In WOD
WOD: TABATA 20 seconds on 10 seconds off
4 Cycles
-2 rounds Bench 135# / 65#
-2 rounds Strict Chin ups
Rest 2 minutes
-2 rounds Bar dips
-2 rounds Strict Press 75# / 45#
Post total reps for each movement.
Compare to 9/4/2013
Strength: In WOD
WOD: TABATA 20 seconds on 10 seconds off
4 Cycles
-2 rounds Bench 135# / 65#
-2 rounds Strict Chin ups
Rest 2 minutes
-2 rounds Bar dips
-2 rounds Strict Press 75# / 45#
Post total reps for each movement.
Compare to 9/4/2013
Sunday, March 2, 2014
Equipment
As some of you may have noticed, we have made a few more changes in the gym. We have moved some equipment around and some into the back office.
Please take note of where the equipment is located and how it is stacked, and please do your part to put it back where it belongs when you are done using it.
The older boxes will be stacked in front of the window. The dumbbells and medicine balls will be in the back office.
I am not sure why, but on Friday and over the weekend some people took it upon themselves to move the equipment around. Please do not do this. It took a lot of time to put things back where they belong. If you have questions on this please ask.
Thanks!
Please take note of where the equipment is located and how it is stacked, and please do your part to put it back where it belongs when you are done using it.
The older boxes will be stacked in front of the window. The dumbbells and medicine balls will be in the back office.
I am not sure why, but on Friday and over the weekend some people took it upon themselves to move the equipment around. Please do not do this. It took a lot of time to put things back where they belong. If you have questions on this please ask.
Thanks!
Monday, 3/3/2014
Warm up: Run, row or ride 10 minutes
Strength: WOD
WOD: BACK SQUAT 5-5-3-3-1-1-1
Increase weight each set working to a heavy 1 rep. Should be under your 1 rep max.
Post weights for each set.
Strength: WOD
WOD: BACK SQUAT 5-5-3-3-1-1-1
Increase weight each set working to a heavy 1 rep. Should be under your 1 rep max.
Post weights for each set.
Thursday, February 27, 2014
Friday, 2/28/2014
Warm up: Choice
Strength: Rest
WOD: For time:
-Row 400m
-30 Toes to bar
-Row 300m
-20 Knees to Elbows
-Row 200m
-10 GHD Sit ups
-Row 100m
Post time.
Strength: Rest
WOD: For time:
-Row 400m
-30 Toes to bar
-Row 300m
-20 Knees to Elbows
-Row 200m
-10 GHD Sit ups
-Row 100m
Post time.
Wednesday, February 26, 2014
Tuesday, February 25, 2014
Wednesday, 2/26/2014
Warm up: 10 minutes rolling out followed by
2 rounds
-10 push ups
-15 ghd sit ups
-5 pull ups
Strength: WOD
WOD: 5 Rounds for max reps. NOT FOR TIME!
-Body Weight bench press max reps. Cap weight at 225# If scaled focus on weight and not more reps.
REST 3 minutes
-Max reps pull ups or chin ups
Rest 3 minutes
Post weight and reps.
2 rounds
-10 push ups
-15 ghd sit ups
-5 pull ups
Strength: WOD
WOD: 5 Rounds for max reps. NOT FOR TIME!
-Body Weight bench press max reps. Cap weight at 225# If scaled focus on weight and not more reps.
REST 3 minutes
-Max reps pull ups or chin ups
Rest 3 minutes
Post weight and reps.
Monday, February 24, 2014
Tuesday, 2/25/2014
This Marine is a heron in every way possible. Please read the story through the link on this post.
http://www.forcerecon.com/1stLt-Travis-L-Manion.htm
Warm up: Choice
Strength: WOD
WOD: "MANION"
SEVEN ROUNDS FOR TIME OF:
-Run 400m
-29 Back Squats 135# / 75#
Post time and get after it!
http://www.forcerecon.com/1stLt-Travis-L-Manion.htm
Warm up: Choice
Strength: WOD
WOD: "MANION"
SEVEN ROUNDS FOR TIME OF:
-Run 400m
-29 Back Squats 135# / 75#
Post time and get after it!
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Sunday, February 23, 2014
Monday, 2/24/2014
Warm up: 10 minutes run, ride or row
then 3 rounds
-5 pull ups
-10 ghd sit ups
-15 air squats
Strength: WOD
WOD: 3 rounds for max reps
Shoulder Complex Choose weight.
-Press max reps
-Push press max reps
-Jerk max reps
Rest as needed between rounds.
If the bar is put down at any time during a round, that round is over. Start with strict press, do as many reps as you can until you lose form or can't do another press, then without putting the bar down start Push Press for as many reps as possible. Then max reps Jerks.
Post weight and reps for press, push press, and jerk, for each round.
then 3 rounds
-5 pull ups
-10 ghd sit ups
-15 air squats
Strength: WOD
WOD: 3 rounds for max reps
Shoulder Complex Choose weight.
-Press max reps
-Push press max reps
-Jerk max reps
Rest as needed between rounds.
If the bar is put down at any time during a round, that round is over. Start with strict press, do as many reps as you can until you lose form or can't do another press, then without putting the bar down start Push Press for as many reps as possible. Then max reps Jerks.
Post weight and reps for press, push press, and jerk, for each round.
Thursday, February 20, 2014
Friday, 2/21/2014
Warm up: Choice
Strength: None
WOD: HERO WOD for Marine SGT Matthew DeYoung
Died 2/18/2011 26 years old
AMRAP 20 Minutes
-2 Power Cleans 225#/135# Scale if needed, but go heavy
-18 Push Ups
-11 Pull Ups
-26 Double Unders
Post rounds completed.
See Sgt DeYoung's story here: www.forcerecon.com/Sgt-Matthew-DeYoung.htm
Strength: None
WOD: HERO WOD for Marine SGT Matthew DeYoung
Died 2/18/2011 26 years old
AMRAP 20 Minutes
-2 Power Cleans 225#/135# Scale if needed, but go heavy
-18 Push Ups
-11 Pull Ups
-26 Double Unders
Post rounds completed.
See Sgt DeYoung's story here: www.forcerecon.com/Sgt-Matthew-DeYoung.htm
Wednesday, February 19, 2014
Tuesday, February 18, 2014
Olympic Class
Jason will be doing a class for Olympic lifts on Sunday 2/23/2014. Limit for the class will be 10 people, so if you would like to go text Jason and reserve a spot. This will be a good opportunity to work on your technique or fix some of the small issues you may have.
Contact for Jason is on the web page under contact info.
Contact for Jason is on the web page under contact info.
Wednesday, 2/19/2014
Hero wod will be on FRIDAY!
Warm up: Choice, work on mobilizing. Roll out and use the bands to stretch out.
Strength: Rest
WOD: 4 rounds max effort, each for time.
-Row 100m
-12 push ups
-12 Kettle Swings 55#/35#
-12 Ball Slams 30# / 25#
-12 GHD Sit ups
Rest 3 minutes
Post time for each round.
Warm up: Choice, work on mobilizing. Roll out and use the bands to stretch out.
Strength: Rest
WOD: 4 rounds max effort, each for time.
-Row 100m
-12 push ups
-12 Kettle Swings 55#/35#
-12 Ball Slams 30# / 25#
-12 GHD Sit ups
Rest 3 minutes
Post time for each round.
Monday, February 17, 2014
Hero WOD
We will be doing a special Hero WOD on Wednesday. I was originally going to post it for Tuesday, but am still working on it. Please do your best to be there Wednesday and get after it.
Tuesday, 2/18/2014
Warm up: Choice
Strength: None
WOD: "Crazy Eights"
This workout is for my nephew Christopher, who turned 8 Monday!
4 Rounds for time:
-8 Bar over Burpees
-8 Thrusters 95# / 65#
-8 Box Jumps 30"/24"
-8 Wall Balls 25# / 20#
-8 Toes to Bar (sub Knees to Elbows if you can't do T2B)
-8 Ball Slams 30# / 25#
-8 Squat Cleans 95# / 65#
-8 Ab Mat sit ups
Changed this to 4 rounds after trying.
Post time.
Strength: None
WOD: "Crazy Eights"
This workout is for my nephew Christopher, who turned 8 Monday!
4 Rounds for time:
-8 Bar over Burpees
-8 Thrusters 95# / 65#
-8 Box Jumps 30"/24"
-8 Wall Balls 25# / 20#
-8 Toes to Bar (sub Knees to Elbows if you can't do T2B)
-8 Ball Slams 30# / 25#
-8 Squat Cleans 95# / 65#
-8 Ab Mat sit ups
Changed this to 4 rounds after trying.
Post time.
Sunday, February 16, 2014
Monday, 2/17/2014
Warm up: Choice
Strength: In WOD
WOD: 5 rounds for max reps
-Bench Press 135#/75# max reps
Rest 30 Seconds
-Max rep Pull Ups
Rest 3 minutes
Post bench and pull up reps for each round.
Strength: In WOD
WOD: 5 rounds for max reps
-Bench Press 135#/75# max reps
Rest 30 Seconds
-Max rep Pull Ups
Rest 3 minutes
Post bench and pull up reps for each round.
Thursday, February 13, 2014
Friday, 2/14/2014
Warm up: Choice
Strength: IN WOD
WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
-Bench Press Choose your weight. Go heavy!
-GHD Sit ups
-Chin ups
Post bench weight and time.
Strength: IN WOD
WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
-Bench Press Choose your weight. Go heavy!
-GHD Sit ups
-Chin ups
Post bench weight and time.
Tuesday, February 11, 2014
Wednesday, 2/12/2013
Warm up: 10 minutes rolling out and stretching, then:
1000m row at warm up pace
Strength: Rest
WOD: Choose 1 of the following.
1: Airdyne 15 minutes for Calories
Followed by 15 minutes mobility work.
2: AMRAP 15 minutes:
-25 Double Unders
-15 GHD Sit ups
-5 Burpees
Finish with 10-15 minutes mobility work.
Post choice of wod and calories or rounds completed.
1000m row at warm up pace
Strength: Rest
WOD: Choose 1 of the following.
1: Airdyne 15 minutes for Calories
Followed by 15 minutes mobility work.
2: AMRAP 15 minutes:
-25 Double Unders
-15 GHD Sit ups
-5 Burpees
Finish with 10-15 minutes mobility work.
Post choice of wod and calories or rounds completed.
Monday, February 10, 2014
Tuesday, 2/11/2014
Warm up: 2 rounds
-row 500m at warm up pace
-10 ab mat sit ups
-10 push ups
-10 air squats with a 3 second hold at the bottom
Strength: In wod
WOD: For max reps:
3 rounds
1 minute on 1 minute off
-Front Squats Choose your weight. Go heavy but maintain form.
-Burpees
-Squat box jumps. Squat to 12" box or target, jump to 24"/20"
-Knees to elbows
Post weight used for front squats and reps completed for each exercise each round.
-row 500m at warm up pace
-10 ab mat sit ups
-10 push ups
-10 air squats with a 3 second hold at the bottom
Strength: In wod
WOD: For max reps:
3 rounds
1 minute on 1 minute off
-Front Squats Choose your weight. Go heavy but maintain form.
-Burpees
-Squat box jumps. Squat to 12" box or target, jump to 24"/20"
-Knees to elbows
Post weight used for front squats and reps completed for each exercise each round.
Sunday, February 9, 2014
Monday, 2/10/2014
Warm up: Run, row or ride 5-10 minutes then:
2 rounds
-15 GHD Sit ups
-15 Air Squats
-10 Burpees
Strength: In WOD
WOD: 3 Rounds for time:
-15 Power Cleans Choose your weight (As much as you can with good form)
-20 Kettle Swings 70#/55#
-25 Wall Balls 25#/15#
Post weight for power cleans and time.
2 rounds
-15 GHD Sit ups
-15 Air Squats
-10 Burpees
Strength: In WOD
WOD: 3 Rounds for time:
-15 Power Cleans Choose your weight (As much as you can with good form)
-20 Kettle Swings 70#/55#
-25 Wall Balls 25#/15#
Post weight for power cleans and time.
Thursday, February 6, 2014
Friday, 2/7/2014
Warm up: 4 rounds at warm up pace:
-5 Burpees
-10 Push ups
-15 GHD Sit ups
-20 Air Squats
Strength: IN WOD
WOD: 5 rounds
Increase weight each round
-5 Deadlifts
-3 Hang Power Cleans
-1 Jerk (can be push jerk or split jerk)
Once you pick up the bar, do not put it down until you complete the jerk.
Rest as needed between rounds.
Post weight for each round.
-5 Burpees
-10 Push ups
-15 GHD Sit ups
-20 Air Squats
Strength: IN WOD
WOD: 5 rounds
Increase weight each round
-5 Deadlifts
-3 Hang Power Cleans
-1 Jerk (can be push jerk or split jerk)
Once you pick up the bar, do not put it down until you complete the jerk.
Rest as needed between rounds.
Post weight for each round.
Wednesday, February 5, 2014
Tuesday, February 4, 2014
Wednesday, 2/5/2014
Warm up: Dynamic
Strength: Rest
WOD: 5 Rounds for time:
-10 Supine Ring Pull Ups
-10 Kettle Swings 70# / 55#
-10 Chin ups NOT PULL UP GRIP
-10 Ball Slams 30# / 25#
-10 Knees To Elbows
Post time.
Strength: Rest
WOD: 5 Rounds for time:
-10 Supine Ring Pull Ups
-10 Kettle Swings 70# / 55#
-10 Chin ups NOT PULL UP GRIP
-10 Ball Slams 30# / 25#
-10 Knees To Elbows
Post time.
Monday, February 3, 2014
Tuesday, 2/4/2014
Warm up: Run, row or ride 10 minutes followed by at least 5 minutes rolling out
Strength: None
WOD: As many rounds in 30 minutes:
80% effort. Do not red line this workout! Keep a consistent repeatable pace.
-100 Jump rope singles
-20 GHD Sit ups
-20 Back Extensions
-5 Pull ups
-10 Push ups
-15 Air Squats
Remember this is not for max effort. If you cannot talk during this workout you are going too hard.
Ignore everyone else's rounds and concentrate on good form and maintaining solid pace.
Strength: None
WOD: As many rounds in 30 minutes:
80% effort. Do not red line this workout! Keep a consistent repeatable pace.
-100 Jump rope singles
-20 GHD Sit ups
-20 Back Extensions
-5 Pull ups
-10 Push ups
-15 Air Squats
Remember this is not for max effort. If you cannot talk during this workout you are going too hard.
Ignore everyone else's rounds and concentrate on good form and maintaining solid pace.
Sunday, February 2, 2014
Monday, 2/3/2013
Warm up: Choice
Strength: In wod
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Front Squats 185# / 95#
40 Double unders
Do 40 double unders after each set of front squats.
Remember, the focus of this WOD is strength before time.
Priorities for this WOD:
1: FORM
2: Weight
3: Intensity
4: Time
If you need to scale, do so, but do not drop the weight just to go faster!
Post squat weight and time.
Strength: In wod
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Front Squats 185# / 95#
40 Double unders
Do 40 double unders after each set of front squats.
Remember, the focus of this WOD is strength before time.
Priorities for this WOD:
1: FORM
2: Weight
3: Intensity
4: Time
If you need to scale, do so, but do not drop the weight just to go faster!
Post squat weight and time.
Thursday, January 30, 2014
Friday, 1/31/2014
Warm up: Choice
Strength: None
WOD: AMRAP 5 minutes
-10 reps Bench Press 135#/75#
-10 Kettle Swings 70#/55#
Rest 1 minute
AMRAP 4 minutes
-10 Pull ups
-10 Ball Slams 30#/25#
Rest 2 minutes
AMRAP 3 minutes
-5 Bar Dips
-20 Double Unders
Set clock for 15 minutes
Post rounds completed for each part.
Compare to 11/28/2012
Strength: None
WOD: AMRAP 5 minutes
-10 reps Bench Press 135#/75#
-10 Kettle Swings 70#/55#
Rest 1 minute
AMRAP 4 minutes
-10 Pull ups
-10 Ball Slams 30#/25#
Rest 2 minutes
AMRAP 3 minutes
-5 Bar Dips
-20 Double Unders
Set clock for 15 minutes
Post rounds completed for each part.
Compare to 11/28/2012
Tuesday, January 28, 2014
Wednesday, 1/29/2014
Another Birthday! Today is Eric Janney's 43rd birthday. Wish him a happy birthday and give your thoughts for his WOD.
Warm up: Choice
Strength: Rest
WOD: Happy 43rd Eric!
For time:
-1 mile row (1600 meters)
-29 GHD Sit ups
-14 Push Press 115#/65#
-43 Burpees over bar. Jump over the bar after every burpee. Must jump! Both feet over the bar. Do not step over the bar.
Post time and Happy birthday to Eric!
Warm up: Choice
Strength: Rest
WOD: Happy 43rd Eric!
For time:
-1 mile row (1600 meters)
-29 GHD Sit ups
-14 Push Press 115#/65#
-43 Burpees over bar. Jump over the bar after every burpee. Must jump! Both feet over the bar. Do not step over the bar.
Post time and Happy birthday to Eric!
Monday, January 27, 2014
Code Change
Just a reminder, the code will be changed affective Wednesday morning. If you want the code you must either email the gym or text Jake. The code WILL NOT be given out any other way.
Tuesday, 1/28/2014
Warm up: 10 minutes run, ride or row
Strength: Squat 3 sets 10 reps
WOD: "VIOLATED"
-20 Thrusters 135#/75#
-20 Box Jumps 24"/20"
-50 Lunge Steps
-50 feet of Broad jumps
-20 Wall Balls 20#/15#
-20 Box Jumps
-50 Lunge Steps
-50 feet of Broad Jumps
-20 Dead lifts 135#/75#
-20 Box Jumps
-50 Lunge Steps
-50 feet of Broad Jumps
Post Squat weight and time.
Strength: Squat 3 sets 10 reps
WOD: "VIOLATED"
-20 Thrusters 135#/75#
-20 Box Jumps 24"/20"
-50 Lunge Steps
-50 feet of Broad jumps
-20 Wall Balls 20#/15#
-20 Box Jumps
-50 Lunge Steps
-50 feet of Broad Jumps
-20 Dead lifts 135#/75#
-20 Box Jumps
-50 Lunge Steps
-50 feet of Broad Jumps
Post Squat weight and time.
Sunday, January 26, 2014
Monday, 1/27/2014
Warm up: Run, Row, or Ride 10 minutes
Strength: Bench 4 sets 10 reps
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Ball Slams 30#/25#
-Burpees
Then
10-9-8-7-6-5-4-3-2-1
-Knees to Elbows
-Burpees
Post bench weight and time.
Compare to 2/1/2012
Strength: Bench 4 sets 10 reps
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Ball Slams 30#/25#
-Burpees
Then
10-9-8-7-6-5-4-3-2-1
-Knees to Elbows
-Burpees
Post bench weight and time.
Compare to 2/1/2012
Thursday, January 23, 2014
Put your stuff away!
Just want to ask everyone to do your part in keeping the gym clean and picked up. Equipment has been being left out very frequently lately. It really is not that hard to take a few extra minutes and put your equipment away.
When you do put things away, take the extra few seconds and do it right. Put it back where you got it! Don't just toss it out of the way.
This is becoming more important with more people using the gym.
It has also come to my attention that some people are bringing friends, family, etc into the gym without approval and without signing up for memberships. This is simply unacceptable! If you are caught doing this, your membership will be revoked. We have worked hard to create a place that we hope everyone can enjoy. When privileges start to be taken advantage of, things will change.
We will be changing the code to the gym affective next Wednesday (1/29/2014).
The new code will ONLY be given out by email or text. You can either email the gym at crossfitape@gmail.com or text Jake to get the code. Once you get the code, do not give it out to anyone! Any person caught giving out the code will have their code privileges revoked. We are doing this so we have a hard list of everyone who has access to the gym.
Lastly, some things have gone missing from the gym recently. The equipment is not to be taken off premises! If you know of anyone that has taken things home please have them bring them back! If this continues, we will be putting a camera system in to monitor equipment.
Thank you!
When you do put things away, take the extra few seconds and do it right. Put it back where you got it! Don't just toss it out of the way.
This is becoming more important with more people using the gym.
It has also come to my attention that some people are bringing friends, family, etc into the gym without approval and without signing up for memberships. This is simply unacceptable! If you are caught doing this, your membership will be revoked. We have worked hard to create a place that we hope everyone can enjoy. When privileges start to be taken advantage of, things will change.
We will be changing the code to the gym affective next Wednesday (1/29/2014).
The new code will ONLY be given out by email or text. You can either email the gym at crossfitape@gmail.com or text Jake to get the code. Once you get the code, do not give it out to anyone! Any person caught giving out the code will have their code privileges revoked. We are doing this so we have a hard list of everyone who has access to the gym.
Lastly, some things have gone missing from the gym recently. The equipment is not to be taken off premises! If you know of anyone that has taken things home please have them bring them back! If this continues, we will be putting a camera system in to monitor equipment.
Thank you!
Friday, 1/24/2014
Warm up: Choice
Strength: None
WOD: For time:
50-30-20
-Hand Release Push Ups
-GHD Sit ups
-Ball Slams
-Bar Dips
-Back Extensions
Post time.
Compare to 1/6/2014
Strength: None
WOD: For time:
50-30-20
-Hand Release Push Ups
-GHD Sit ups
-Ball Slams
-Bar Dips
-Back Extensions
Post time.
Compare to 1/6/2014
Tuesday, January 21, 2014
Wednesday, 1/22/2014
Warm up: Run, ride, or row 10 minutes
Strength: Bench 3 sets 10 reps tempo 3 count down, hold for 1, 2 count up
WOD: For time:
21-15-9
-Hang Power Cleans 135#/75#
-Row for Calories
Post bench weight and time.
Compare to 3/17/2011
Strength: Bench 3 sets 10 reps tempo 3 count down, hold for 1, 2 count up
WOD: For time:
21-15-9
-Hang Power Cleans 135#/75#
-Row for Calories
Post bench weight and time.
Compare to 3/17/2011
Monday, January 20, 2014
Tuesday, 1/21/2014
Warm up: Choice
Strength: Back Squat 3 sets 20 reps
WOD: AMRAP 12 minutes
-4 Hang Squat Cleans 95#/65#
-6 Box Jumps 20"
-8 Wall Balls 20#/15#
-10 Walking Lunge Steps
Post squat weight and time.
Compare to 3/03/2011
Strength: Back Squat 3 sets 20 reps
WOD: AMRAP 12 minutes
-4 Hang Squat Cleans 95#/65#
-6 Box Jumps 20"
-8 Wall Balls 20#/15#
-10 Walking Lunge Steps
Post squat weight and time.
Compare to 3/03/2011
Thursday, January 16, 2014
Friday, 1/17/2014
Warm Up: Choice
Strength: 15-20 mins of mobility of opening up your hips
WOD: Four Rounds of:
Row 1,000 meters
Rest 90 seconds
Post splits of each round.
Strength: 15-20 mins of mobility of opening up your hips
WOD: Four Rounds of:
Row 1,000 meters
Rest 90 seconds
Post splits of each round.
Tuesday, January 14, 2014
Wednesday, 1/15/2014
Warm Up: ROLL OUT for 5-10 mins then stretch.
4 Rounds not for time:
15- Air Squats
10- GHD
Strength: Technique work of Deadlift at light weight
WOD: "Christine"
3 Rounds for time
Row 500 meters
12- Body Weight Deadlifts
21- Box Jumps 20"
CLICK HERE FOR VIDEO.DO THIS AFTER THE WOD BEFORE LEAVING THE GYM. IT WILL HELP YOUR LOWER BACK.
4 Rounds not for time:
15- Air Squats
10- GHD
Strength: Technique work of Deadlift at light weight
WOD: "Christine"
3 Rounds for time
Row 500 meters
12- Body Weight Deadlifts
21- Box Jumps 20"
CLICK HERE FOR VIDEO.DO THIS AFTER THE WOD BEFORE LEAVING THE GYM. IT WILL HELP YOUR LOWER BACK.
Monday, January 13, 2014
Tuesday, 1/14/2014
HAPPY BIRTHDAY JANTZ!!!!!!!!!!!!!!!!!!!!!!! The big guy is 37 today, so wish him a happy birthday!
Warm up: Choice
Strength: None
WOD: "THE JANTZ"
-37 Burpees
-37 Bench Press 155#/75#
-37 Ball Slams
-37 Ab Mat sit ups
-37 Back Extensions
-37 Calorie row
-37 Burpees
Post time and Happy Birthday to Jantz!
Warm up: Choice
Strength: None
WOD: "THE JANTZ"
-37 Burpees
-37 Bench Press 155#/75#
-37 Ball Slams
-37 Ab Mat sit ups
-37 Back Extensions
-37 Calorie row
-37 Burpees
Post time and Happy Birthday to Jantz!
Sunday, January 12, 2014
Monday, 1/13/2014
Warm up: Choice
Strength: None
WOD: "CINDY XXX"
Complete as much as you can in 20 minutes:
-10 Pull ups
-20 Push ups
-30 Squats
-15 Pull ups
-30 Push ups
-45 Squats
-20 Pull ups
-40 Push ups
-60 Squats
-25 Pull ups
-50 Push ups
-75 Squats
-30 Pull ups
-60 Push ups
-90 Squats
Get as far as you can. Focus on good form. Full range of motion in the push ups. Chest to floor and lock out elbows. And DONT Cheat the squats!!! Get full depth and lock out the hips on every rep!!
Post the furthest point achieved.
Strength: None
WOD: "CINDY XXX"
Complete as much as you can in 20 minutes:
-10 Pull ups
-20 Push ups
-30 Squats
-15 Pull ups
-30 Push ups
-45 Squats
-20 Pull ups
-40 Push ups
-60 Squats
-25 Pull ups
-50 Push ups
-75 Squats
-30 Pull ups
-60 Push ups
-90 Squats
Get as far as you can. Focus on good form. Full range of motion in the push ups. Chest to floor and lock out elbows. And DONT Cheat the squats!!! Get full depth and lock out the hips on every rep!!
Post the furthest point achieved.
Thursday, January 9, 2014
Friday, 1/10/2014
Warm up: Choice
Strength: None
WOD: 2 Rounds For time:
-75 Calories on Airdyne
-50 Ab mat sit ups
-25 Box Jumps 24"/20"
-25 Burpees
-50 Double unders
-75 Calorie row
Post time.
Strength: None
WOD: 2 Rounds For time:
-75 Calories on Airdyne
-50 Ab mat sit ups
-25 Box Jumps 24"/20"
-25 Burpees
-50 Double unders
-75 Calorie row
Post time.
Wednesday, January 8, 2014
Tuesday, January 7, 2014
Wednesday, 1/08/2013
Warm up: Ride 5 minutes on Airdyne, then
3 rounds
-10 Straight leg dead lifts 45#
-10 Back extensions
Strength: Rest
WOD: 10 rounds NOT for time
-5 strict pull ups
-10 Hand Release push ups
-10 Strict press 95#/55#
-5 sumo dead lift high pulls 95#/55#
Post thoughts.
3 rounds
-10 Straight leg dead lifts 45#
-10 Back extensions
Strength: Rest
WOD: 10 rounds NOT for time
-5 strict pull ups
-10 Hand Release push ups
-10 Strict press 95#/55#
-5 sumo dead lift high pulls 95#/55#
Post thoughts.
Monday, January 6, 2014
Tuesday, 1/07/2014
Warm up: Choice
Strength: In WOD
WOD: 4 rounds for time
-Row 250m
-10 Body Weight Back Squat
-20 GHD Sit ups
-30 Walking Lunge Steps
Post weight and time.
Strength: In WOD
WOD: 4 rounds for time
-Row 250m
-10 Body Weight Back Squat
-20 GHD Sit ups
-30 Walking Lunge Steps
Post weight and time.
Sunday, January 5, 2014
Monday, 1/06/2013
Warm up: 3 rounds
-20 Calorie Row
-5 Pull ups
-10 Push ups
-15 GHD Sit ups
Strength: Wod
WOD: Find a 5 rep MAX Bench Press
Post weight.
-20 Calorie Row
-5 Pull ups
-10 Push ups
-15 GHD Sit ups
Strength: Wod
WOD: Find a 5 rep MAX Bench Press
Post weight.
Thursday, January 2, 2014
Friday, 1/03/2013
Warm up: Choice
Strength: In Wod
WOD: For time
21-15-9
-Power Clean 135#/75#
-GHD Sit ups
-Front Squats 135#/75#
-Row for Calories
Post time.
Strength: In Wod
WOD: For time
21-15-9
-Power Clean 135#/75#
-GHD Sit ups
-Front Squats 135#/75#
-Row for Calories
Post time.
Tuesday, December 31, 2013
Wednesday, 1/01/2014
HAPPY NEW YEARS!!!!!!!!!!
IF You go in, pick a wod of your choice and get after it.
Post to the board.
If you are going out tonight, please BE SAFE!!!!!!!!
IF You go in, pick a wod of your choice and get after it.
Post to the board.
If you are going out tonight, please BE SAFE!!!!!!!!
Monday, December 30, 2013
Tuesday, 12/31/2013
Warm up: Choice
Strength: In WOD
WOD: Find 5 rep max for Back Squat
Post weight!
Strength: In WOD
WOD: Find 5 rep max for Back Squat
Post weight!
Sunday, December 29, 2013
Monday, 12/30/2013
Warm up: Choice
Strength: None
WOD: "CINDY"
AMRAP 20 minutes
-5 Pull ups
-10 Push Ups
-15 Air Squats
Focus on full range of motion in these movements.
Post rounds completed
Strength: None
WOD: "CINDY"
AMRAP 20 minutes
-5 Pull ups
-10 Push Ups
-15 Air Squats
Focus on full range of motion in these movements.
Post rounds completed
Monday, December 23, 2013
12/24/2013
There will be no posted workouts for the rest of this week.
If you go in, I suggest working on some skill work and or some of your weaknesses.
This could be a good chance to really work on your form for certain lifts. Get out of your comfort zone a little.
If you go in, I suggest working on some skill work and or some of your weaknesses.
This could be a good chance to really work on your form for certain lifts. Get out of your comfort zone a little.
Sunday, December 22, 2013
Thursday, December 19, 2013
Friday, 12/20/2013
Warm up: Choice
Strength: None
WOD: 3 Rounds each for time:
-Row 500m
-30 Air Squats with 5 second hold at the bottom of each squat. (Try to do unbroken)
-25 GHD Sit ups
Rest 2 minutes between rounds.
Make sure you are holding tight at the bottom of the squats. Keep good form, do not slouch forward and do not lean on toes.
Post time for each round.
Strength: None
WOD: 3 Rounds each for time:
-Row 500m
-30 Air Squats with 5 second hold at the bottom of each squat. (Try to do unbroken)
-25 GHD Sit ups
Rest 2 minutes between rounds.
Make sure you are holding tight at the bottom of the squats. Keep good form, do not slouch forward and do not lean on toes.
Post time for each round.
Tuesday, December 17, 2013
Wednesday, 12/18/2013
Warm up: Choice
Strength: None
WOD: 10 Rounds for calories
-30 seconds max effort row or ride
Rest 2 minutes between efforts
Post highest and lowest calorie rounds.
Strength: None
WOD: 10 Rounds for calories
-30 seconds max effort row or ride
Rest 2 minutes between efforts
Post highest and lowest calorie rounds.
Monday, December 16, 2013
Tuesday, 12/17/2013
Warm up: Dynamic
Strength: IN WOD
WOD: For time:
-40 Bench Press 135#/75#
-10 Supine Ring Pull ups
-10 Ball Slams 30#/25#
-30 Double Unders
-30 Bench Press 135#/75#
-10 Supine Ring Pull ups
-10 Ball Slams
-30 Double Unders
-20 Bench Press
-10 Supine Ring Pull Ups
-10 Ball Slams
-30 Double Unders
-10 Bench Press
-10 Supine Ring Pull Ups
-10 Ball Slams
-30 Double Unders
Post time.
Strength: IN WOD
WOD: For time:
-40 Bench Press 135#/75#
-10 Supine Ring Pull ups
-10 Ball Slams 30#/25#
-30 Double Unders
-30 Bench Press 135#/75#
-10 Supine Ring Pull ups
-10 Ball Slams
-30 Double Unders
-20 Bench Press
-10 Supine Ring Pull Ups
-10 Ball Slams
-30 Double Unders
-10 Bench Press
-10 Supine Ring Pull Ups
-10 Ball Slams
-30 Double Unders
Post time.
Sunday, December 15, 2013
Monday, 12/16/2013
Warm up: Choice
Strength: IN WOD
WOD: 3 Rounds for time:
-Row 1000m
-10 Front Squats 75% Body Weight
-30 GHD Sit ups
Post front squat weight and time.
Strength: IN WOD
WOD: 3 Rounds for time:
-Row 1000m
-10 Front Squats 75% Body Weight
-30 GHD Sit ups
Post front squat weight and time.
Thursday, December 12, 2013
Friday, 12/13/2013
Warm up: Choice
Strength: In WOD
WOD: Not for time
10-8-6-4-2
-Body Weight Bench
-75% Body Weight Power Clean
Post weights used.
Strength: In WOD
WOD: Not for time
10-8-6-4-2
-Body Weight Bench
-75% Body Weight Power Clean
Post weights used.
Tuesday, December 10, 2013
Wednesday, 12/11/13
Warm up: Choice
Strength: None
WOD: AMRAP 25 minutes
-100 Single Jump Ropes
-5 Burpees
-10 Push Ups
-15 GHD Sit ups
-20 Air Squats
Post rounds completed.
Strength: None
WOD: AMRAP 25 minutes
-100 Single Jump Ropes
-5 Burpees
-10 Push Ups
-15 GHD Sit ups
-20 Air Squats
Post rounds completed.
Monday, December 9, 2013
Tuesday, 12/10/2013
Warm up: Ride 5 minutes then:
5 rounds
-3 pull ups
-7 push ups
-10 Sit ups
Strength: None
WOD: 7 rounds for time:
-7 Pull ups
-7 Sumo Dead lift high pulls 95#/55#
-7 hand release push ups
-7 hang power cleans 95#/65#
-20 Double Unders
Post time.
5 rounds
-3 pull ups
-7 push ups
-10 Sit ups
Strength: None
WOD: 7 rounds for time:
-7 Pull ups
-7 Sumo Dead lift high pulls 95#/55#
-7 hand release push ups
-7 hang power cleans 95#/65#
-20 Double Unders
Post time.
Sunday, December 8, 2013
Monday, 12/09/2013
Warm up: Choice
Strength: In wod
WOD: 3 rounds for time:
-15 Body weight Squats
-Row 500m
Post weight and time.
Strength: In wod
WOD: 3 rounds for time:
-15 Body weight Squats
-Row 500m
Post weight and time.
Thursday, December 5, 2013
Friday, 12/06/2013
Warm up: Choice
Strength: None
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Hand Release Push Ups
-Ball Slams 30#/25#
Then
1-2-3-4-5-6-7-8-9-10
-Pull Ups
-Ball Slams 30#/25#
FOCUS on doing the Ball Slams correctly!!! Dont just drop the ball, SLAM it! Get full extension overhead and slam the ball!
Post time!
Strength: None
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Hand Release Push Ups
-Ball Slams 30#/25#
Then
1-2-3-4-5-6-7-8-9-10
-Pull Ups
-Ball Slams 30#/25#
FOCUS on doing the Ball Slams correctly!!! Dont just drop the ball, SLAM it! Get full extension overhead and slam the ball!
Post time!
Tuesday, December 3, 2013
Wednesday, 12/04/2013
Warm up: Choice
Strength: Rest
WOD: For time:
21-15-9
-Wall Balls
-Burpees
-GHD Sit ups
Rest 5 minutes
Then
9-15-21
-Box Jumps 30"/24"
-Row for calories
-GHD Sit ups
Post time for each.
Strength: Rest
WOD: For time:
21-15-9
-Wall Balls
-Burpees
-GHD Sit ups
Rest 5 minutes
Then
9-15-21
-Box Jumps 30"/24"
-Row for calories
-GHD Sit ups
Post time for each.
Monday, December 2, 2013
Tuesday, 12/03/2013
Warm up: 10 minutes on bike
Strength: In Wod
WOD: On the minute for 30 minutes
Odd minutes 1,3,5,7,9,11,13,15,17,19,21,23,25,27,29
-2 reps body weight back squat
Even minutes 2,4,6,8,10,12,14,16,18,20,22,24,26,28,30
-10 ab mat sit ups
For any round not completed, perform 10 burpees at the end of the wod.
Post squat weight and # of burpees.
Strength: In Wod
WOD: On the minute for 30 minutes
Odd minutes 1,3,5,7,9,11,13,15,17,19,21,23,25,27,29
-2 reps body weight back squat
Even minutes 2,4,6,8,10,12,14,16,18,20,22,24,26,28,30
-10 ab mat sit ups
For any round not completed, perform 10 burpees at the end of the wod.
Post squat weight and # of burpees.
Sunday, December 1, 2013
Monday, 12/02/2013
Warm up: Choice
Strength: None
WOD: For time:
-Row 2000m
-100 Double Unders
-50 Burpees
-25 GHD Sit ups
Post time.
Strength: None
WOD: For time:
-Row 2000m
-100 Double Unders
-50 Burpees
-25 GHD Sit ups
Post time.
Thursday, November 28, 2013
Friday, 11/29/2013
Warm up: Choice
Strength: Rest
WOD: AMRAP 15 minutes
-20 Push ups
-50 Air squats
Post rounds completed.
Strength: Rest
WOD: AMRAP 15 minutes
-20 Push ups
-50 Air squats
Post rounds completed.
Wednesday, November 27, 2013
Thursday, 11/28/2013
HAPPY THANKSGIVING!!!!!!
A Group of members will be doing their annual Thanksgiving Day 5k Run!
The "Turkey Trot" will start Thursday morning at 8:00am at the gym!
Anyone interested feel free to join in the fun.
A Group of members will be doing their annual Thanksgiving Day 5k Run!
The "Turkey Trot" will start Thursday morning at 8:00am at the gym!
Anyone interested feel free to join in the fun.
Tuesday, November 26, 2013
Wednesday, 11/27/2013
Warm up: Choice
Strength: Rest
WOD: 4 Max Effort rounds
-Row 500m
Rest 5 minutes between efforts
This is all out! Even with 5 minutes of rest this will still be rough!
Post time for EACH round.
Strength: Rest
WOD: 4 Max Effort rounds
-Row 500m
Rest 5 minutes between efforts
This is all out! Even with 5 minutes of rest this will still be rough!
Post time for EACH round.
Monday, November 25, 2013
Tuesday, 11/26/2013
Warm up: Row or Ride
Strength: In WOD
WOD: For Time:
10-8-6-4-2
-Body weight Bench Press
-Ab Mat sit ups
-1/2 Body Weight Shoulder to overhead (Push Press or Jerk)
-Burpees
Even though this is for time, slow it down and make sure you are locking the weight out overhead. DO NOT SHORT STROKE THIS!!! There should be a slight pause at the top when the weight is locked out.
Post time, bench weight and press weight.
Strength: In WOD
WOD: For Time:
10-8-6-4-2
-Body weight Bench Press
-Ab Mat sit ups
-1/2 Body Weight Shoulder to overhead (Push Press or Jerk)
-Burpees
Even though this is for time, slow it down and make sure you are locking the weight out overhead. DO NOT SHORT STROKE THIS!!! There should be a slight pause at the top when the weight is locked out.
Post time, bench weight and press weight.
Sunday, November 24, 2013
Monday, 11/25/2013
Warm up: Choice
Strength: Squats 3 sets 5 reps
WOD: 3 rounds for time
-row 500m
-15 box jumps 24"/20"
-15 GHD Sit ups
-15 Kettle Swings 70#/55#
Post squat weight and time.
Strength: Squats 3 sets 5 reps
WOD: 3 rounds for time
-row 500m
-15 box jumps 24"/20"
-15 GHD Sit ups
-15 Kettle Swings 70#/55#
Post squat weight and time.
Wednesday, November 20, 2013
Hoodies and Hats
FYI
We are ordering new black zip up hoodies and hats. If you want one, you need to have money and size information in by Friday.
We are ordering new black zip up hoodies and hats. If you want one, you need to have money and size information in by Friday.
Tuesday, November 19, 2013
Wednesday, 11/20/2013
Happy 21st Birthday Kayla!!!!!!!!!!!!!!!!!!!
Everything today is for Kayla's birthday!
Warm up: Choice
Strength: None
WOD: Happy 21st Kayla!!!
For time:
-21 Calorie Row
-21 Burpees
-21 GHD Sit ups
-21 Burpees
-21 Double Unders
-21 Burpees
-21 Calories on Airdyne
-21 Burpees
-21 Push Ups
-21 Burpees
Post time, a happy birthday to Kayla and a suggestion drink for her 21st birthday!
Everything today is for Kayla's birthday!
Warm up: Choice
Strength: None
WOD: Happy 21st Kayla!!!
For time:
-21 Calorie Row
-21 Burpees
-21 GHD Sit ups
-21 Burpees
-21 Double Unders
-21 Burpees
-21 Calories on Airdyne
-21 Burpees
-21 Push Ups
-21 Burpees
Post time, a happy birthday to Kayla and a suggestion drink for her 21st birthday!
Monday, November 18, 2013
Tuesday, 11/19/2013
Warm up: Row 2k or Ride Airdyne 3 miles
Strength: None
WOD: AMRAP 20 Minutes
-5 burpees
-10 Ball Slams 30#/25#
-20 Double Unders
Post # of rounds completed.
Strength: None
WOD: AMRAP 20 Minutes
-5 burpees
-10 Ball Slams 30#/25#
-20 Double Unders
Post # of rounds completed.
Sunday, November 17, 2013
Monday, 11/18/2013
Warm up: Dynamic sub 500m row for run
Strength: None
WOD: For Time AND Reps
-8 Rounds tabata Air Squats
-50 Box Jumps 24"/20"
-8 Rounds Tabata Push Ups
-50 Wall Balls 25#/15#
-8 Rounds Tabata Ab Mat Sit Ups
-50 Stationary lunge steps
Set the big clock to TABATA and use a stop watch or the other clock to count total time.
On air squats make sure you are getting full depth and FULLY LOCKING HIPS OUT at top.
SAME GOES FOR PUSH UPS.
Post time and total reps for each.
Strength: None
WOD: For Time AND Reps
-8 Rounds tabata Air Squats
-50 Box Jumps 24"/20"
-8 Rounds Tabata Push Ups
-50 Wall Balls 25#/15#
-8 Rounds Tabata Ab Mat Sit Ups
-50 Stationary lunge steps
Set the big clock to TABATA and use a stop watch or the other clock to count total time.
On air squats make sure you are getting full depth and FULLY LOCKING HIPS OUT at top.
SAME GOES FOR PUSH UPS.
Post time and total reps for each.
Thursday, November 14, 2013
Friday, 11/15/2013
Warm up: Choice
Strength: None
WOD: 5 Rounds
-10 Burpees
-10 Weighted Step ups to 20/18 box. Barbell on back with 95#/45#. 5 each leg
-10 Ab mat sit ups
-10 Wall balls 25#/15#
1: THIS IS NOT FOR TIME
2: TRY TO DO SETS UNBROKEN
3: ALTHOUGH NOT FOR TIME TRY TO KEEP MOVING WITH MINIMAL REST
4: FORM IS THE MOST IMPORTANT
5: IF YOU CANNOT GET ALL THE WAY DOWN AND PERFORM A PERFECT WALL BALL WITH THE WEIGHT, DROP THE WEIGHT DOWN TO A WEIGHT THAT ENABLES YOU TO HAVE PERFECT FORM! SAME GOES FOR STEP UPS.
POST WEIGHT USED. THOUGHTS,
Strength: None
WOD: 5 Rounds
-10 Burpees
-10 Weighted Step ups to 20/18 box. Barbell on back with 95#/45#. 5 each leg
-10 Ab mat sit ups
-10 Wall balls 25#/15#
1: THIS IS NOT FOR TIME
2: TRY TO DO SETS UNBROKEN
3: ALTHOUGH NOT FOR TIME TRY TO KEEP MOVING WITH MINIMAL REST
4: FORM IS THE MOST IMPORTANT
5: IF YOU CANNOT GET ALL THE WAY DOWN AND PERFORM A PERFECT WALL BALL WITH THE WEIGHT, DROP THE WEIGHT DOWN TO A WEIGHT THAT ENABLES YOU TO HAVE PERFECT FORM! SAME GOES FOR STEP UPS.
POST WEIGHT USED. THOUGHTS,
Wednesday, November 13, 2013
Tuesday, November 12, 2013
Wednesday, 11/13/2013
Warm up: Choice
Strength: In Wod
WOD: 5 rounds for time:
-5 Bench Press 225#/155# (Use body weight if you are under those weights)
-10 Burpees
-15 GHD Sit ups
-20 Double Unders
Post time and weight used for bench.
Strength: In Wod
WOD: 5 rounds for time:
-5 Bench Press 225#/155# (Use body weight if you are under those weights)
-10 Burpees
-15 GHD Sit ups
-20 Double Unders
Post time and weight used for bench.
Monday, November 11, 2013
Tuesday, 11/12/2013
Warm up: Choice
Strength: None
WOD: From the Crossfit Football page "WADE"
If you are not comfortable with these movements, sub clean and jerk with a barbell for snatch, and thruster with barbell for one arm thruster.
Strength: None
WOD: From the Crossfit Football page "WADE"
If you are not comfortable with these movements, sub clean and jerk with a barbell for snatch, and thruster with barbell for one arm thruster.
"Wade"
Complete 5 rounds for time:
50 lbs One Arm DB Power Snatch - 11 reps
50 lbs One Arm DB Thruster - 12 reps
Pull Ups w/ the 50 lbs DB - 11 reps
50 lbs One Arm DB Thruster - 12 reps
Pull Ups w/ the 50 lbs DB - 11 reps
*Alternate hands as needed during the workout to complete total reps.
Wade DeBruin is the inspiration for the workout listed above and the Wade's Army effort undertaken by Power Athletes around the world. He was diagnosed with Neuroblastoma at 18 months, an aggressive form of cancer attacking the nerve tissues in the body. He lost his fight on November 12, 2011; he was two just years old. To remember Wade's battle, Power Athlete HQ created the Wade's Army charity effort to raise money for the fight against pediatric cancer. Wade is survived by his parents, Heather & Scott, his older sister and twin sister. For more information and to donate please read the Wade’s Army page on Power Athlete HQ.
Sunday, November 10, 2013
Monday, 11/11/2013
Warm up: Choice
Strength: None
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#/8 or 10#
-50 Burpees
-50 Double Unders
Post time.
Strength: None
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#/8 or 10#
-50 Burpees
-50 Double Unders
Post time.
Thursday, November 7, 2013
Friday, 11/8/2013
Warm up: Choice
Strength: In Wod
WOD: 3 Rounds for reps
-Max reps bench 135#/75#
Rest 2 minutes
-Max reps Supine Ring Pull ups
Rest 2 minutes
-Max reps strict press 95#/55#
Rest 2 minutes
Post reps for each round.
Strength: In Wod
WOD: 3 Rounds for reps
-Max reps bench 135#/75#
Rest 2 minutes
-Max reps Supine Ring Pull ups
Rest 2 minutes
-Max reps strict press 95#/55#
Rest 2 minutes
Post reps for each round.
Wednesday, November 6, 2013
Tuesday, November 5, 2013
Wednesday, 11/6/2013
Warm up: Dynamic inside Row 500 instead of run 400
Strength: Rest
WOD: 3 rounds for total reps
30 seconds on 30 seconds off
-Push ups
-Burpees
-ab mat sit ups
-double unders
Rest 1 minute between rounds
Post total reps.
Strength: Rest
WOD: 3 rounds for total reps
30 seconds on 30 seconds off
-Push ups
-Burpees
-ab mat sit ups
-double unders
Rest 1 minute between rounds
Post total reps.
Monday, November 4, 2013
Tuesday, 11/5/2013
Warm up: Choice
Strength: In WOD
WOD: For time:
75% Body Weight
10-9-8-7-6-5-4-3-2-1
Power Clean
1-2-3-4-5-6-7-8-9-10
Front Squat
First set will be 10 power cleans and 1 front squat followed by 9 power cleans and 2 front squats and so on until the last set is 1 power clean and 10 front squats.
This workout is for time but FOCUS ON FORM. Concentrate on good explosion and bar speed on the cleans and getting full depth on the front squats.
Post weight used and time.
Strength: In WOD
WOD: For time:
75% Body Weight
10-9-8-7-6-5-4-3-2-1
Power Clean
1-2-3-4-5-6-7-8-9-10
Front Squat
First set will be 10 power cleans and 1 front squat followed by 9 power cleans and 2 front squats and so on until the last set is 1 power clean and 10 front squats.
This workout is for time but FOCUS ON FORM. Concentrate on good explosion and bar speed on the cleans and getting full depth on the front squats.
Post weight used and time.
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