Friday, 1/9/2015

Warm up:  Choice

Strength:  None

WOD:  Death by 10 meters.
             On the rower, start by rowing 10 meters the first minute, then 20 the second then 30 and so on until you cannot complete the next set in the allowed minute.

             Set the rower for intervals of 1minute work with 0 rest.  Start rowing again at each interval.

Post furthest meters completed.  Example, if you go for 20 minutes that would be 200 meters.

Saturday Event Postponed

The event for this coming Saturday has been postponed.  Please contact us through Facebook if you are interested in helping in any way.  Thank you!

Thursday, 1/8/2015

Rest Day!

Wednesday, 1/7/2015

Warm up:  Choice

Strength:  In WOD

WOD:  For time
             10-9-8-7-6-5-4-3-2-1
             -Front Squats 185# / 105#
             40 Double Unders after every round.

Post time and compare to 2/4/2014.

Tuesday, 1/06/2015

Warm up:  Dynamic Inside

Strength:  None

WOD:  3 Rounds for time:
             -30 Bench Press 135# / 65#
             -30 Ab Mat sit ups
             -30 Kettle Swings 55# / 35#
           
Post time.

Monday,1/05/2015

First posted workout of 2015!  Lets get it started right!

Warm up:  Choice

Strength:  None

WOD:  For time:
             -Row 2015 meters
             Then
              20-15-10-5
             -Thrusters 95# / 75#
             -GHD Sit ups
             Then
             -Row 2015 meters

Post total time.

Tuesday, 12/30/2014

This will be the last posted workout for the week.  For the rest of the week, take time to focus on some weaknesses or some skill work of your choice.  Test some maxes or benchmark wods.  Have a wonderful and safe New Years, and get ready to start 2015 off with a bang.

Warm up:  Choice

Strength:  None

WOD:  10 Rounds for time:
             -15 Wall balls 20#/14#
             -Row 250m

Post time.

Monday, 12/29/2014

Warm up:  Run, Row or ride 10 minutes

Strength:  None

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

Post rounds completed for each.

Wednesday 12/24/14

MERRY CHRISTMAS....CROSSFIT APE IS HERE TO GIVE YOU AN EARLY CHRISTMAS PRESENT...YOUR PRESENT IS.......

Warm Up: Choice

Strength: None

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

Please and a wonderful and safe holiday from everyone at the gym.. thank you for being part of our lives!! Merry Christmas..

Tuesday, 12/23/2014

Warm up:  Choice

Strength:  None

WOD:  "The Good Life"
              3 rounds for time
              -Row 500m
              -12 Burpees
              -21 Box Jumps

Post time.

Monday, 12/22/2014

Warm up:  -Row 500m
                  -20 GHD Sit ups
                  -15 Push ups
                  -10 Burpees
                  -Row 500m

Strength:  None

WOD:  For Time
             10-9-8-7-6-5-4-3-2-1
             Box Jumps 24"/20"
             1-2-3-4-5-6-7-8-9-10
             Kettle Swings 70#/55#
           
             20 Double unders after each round

First round is 10 box jumps, 1 kettle swing and 20 double unders. Then 9 box jumps 2 kettles and 20 double unders.  All the way until 1 box jump 10 kettles and 20 double unders.

Post time.

Friday 12/19/14

IT'S BEEN TOUGH ALL WEEK..MIGHT AS WELL GO OUT WITH A BANG!!!!

Warm Up: Choice

Strength: In WOD

WOD: For Time

  60- Body weight back squats

* Every time you break, you must complete a 15 calorie row before starting on your repetitions again.

Post weight, time and calories rowed on board.

PS.. This was Jake's idea too..

Thursday, 12/18/2014

Rest Day!

Wednesday 12/17/14

Warm Up: Run outside at least 800m then stretch out

Strength: In WOD

WOD: For Time
10-9-8-7-6-5-4-3-2-1
Body weight Power Cleans
12- Toes to Bar between each round

Start with 10 BW Power cleans then between each round you will do 12 Toes to Bar all the way down to 1.

10 PC, 12 toes to bar, 9 PC, 12 toes to bar, 8 PC, 12 toes to bar etc.... you will finish the WOD with toes to bar

Post weight and Time

Tuesday 12/16/14

Warm Up: Choice

Strength: 5X3 Bench find a heavy weight for all five sets, rest as needed

WOD:  5 Rounds for time

            25- Wall Balls #20/14 LBS
            15- Pull Ups

Post weight and time

         

Monday, 12/15/2014

Warm up:  Choice

Strength:  None

WOD:  3 Rounds for time:
             -50 Calorie Row
             -150 Double Unders
             -50 Walking Lunges

Post time.

Friday, 12/12/2014

CONGRATULATIONS JANTZ AND CHRISTINE!!!!!!!!!!!!!!!!!!!


Warm up:  Choice

Strength:  Set the clock at 10 minutes.  In 10 minutes, work to as heavy 1 rep as possible.

WOD:  "JANTZ'S WEDDING WOD"
              For time:
              -10 Clean & Jerks 225# / 155#
              -10 Rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
              -10 Clean & Jerks 225# / 155#

Post bench weight, time and a Message to the new bride and groom!

Thursday, 12/11/2014

Rest day!

Wednesday 12/10/14

Warm Up: Choice

Strength: Rest

WOD: "ANNIE"  benchmark
            50-40-30-20-10
            GHD Sit Ups
            Double Unders
 You will start with 50 double unders then 50 GHD's, 40 double unders, 40 GHD's, etc. down to ten.

*Work On your Double Unders!!!!!!

Post time on board.

Tuesday 12/9/14

Warm Up: pass throughs with PVC Pipe 10-20 times then Row 1,500 meters

Strength: In WOD

WOD: AmRap 20 Mins
          -6  Front Squats 155/95
          -9  GHD Sit Ups
          -12 Box Jumps 24/20 inches

Post weight an Rounds

Monday, 12/8/2014

Warm up:  Choice

Strength:  None

WOD:  For time:
             Complete 150 Hand Release push ups
             Every time you break do 1 round of
             -5 Pull ups
             -10 ab mat sit ups
             -Row 200 meters

Post time and rounds completed.

Friday, 12/5/2014

Warm Up: Choice

Strength: In WOD

WOD: For Time
           -100 Double Unders
           -30 Clean and Jerks #135/95
           -100 Double Unders

Post weight and Time.

Thursday, 12/4/2014

Rest day!

Wednesday, 12/3/2014

Warm up: choice

Strength: Rest

WOD:  Every minute on the minute
              Go until failure or stop at 20 minutes
             -5 burpees
             -7 ball dlams 40# /30#
If you fail to get all reps in the minute, you are done.

Post rounds completed.

Tuesday, 12/2/2014

Warm up:  Row 2000m

Strength:  Bench 4 sets 7 reps  (all 4 work sets should be same weight)

WOD:  Progressive pull ups on the minute.
             Do 1 pull up the 1st minute, then 2 the second, then 3, then 4 and so on until you cannot complete the set within the minute.
On the minute
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15……...

Post bench weight and rounds completed.

Monday, 12/1/2014

Warm up:  Choice

Strength:  Dead Lift 5-5-5-3-3-3 Increase weight each set

WOD:  4 rounds for time
            -Row 250m
            -15 ab mat sit ups
            -15 kettle swings 55#/35#
            -50 Double unders

Post dead lift weights and time.

Wednesday, 11/26/2014

Warm up:  Choice

Strength:  Rest

WOD:  FOR TIME
             -500m Row
             -25 Burpees over Rower (Must jump off both feet laterally over the rower!)
             -100 Double Unders
             -25 Burpees over Rower
             -500m Row

Post time!

Tuesday, 11/25/2014

Warm up:  Dynamic inside

Strength:  In wod

WOD:  4 rounds for time:
             -15 Bench Press 135#/75#
             -15 Calorie Row
             -60 Double Unders

Post time.

Monday, 11/24/2014

Warm up:  Row 2000m

Strength: In WOD

WOD:  Back Squat find 1 rep max!


Post squat weight!

Friday, 11/21/2014

Warm up:  Warm up on Bench, and strict press working up to where you will do your work sets in the WOD.

Strength:  IN WOD

WOD:  Complete the following NOT FOR TIME!
             -Bar dips 3 sets 10 reps. Rest as needed between sets
             -Farmer Carry 100 meters 55# / 35# kettles in each hand
             -Strict Chin ups 3 sets 10 reps.  Rest as needed between sets
             -Farmer Carry 100 meters
             -Bench Press 3 sets 10 reps.  Choose weight, rest as needed.
             -Farmer Carry 100 meters
             -Strict Press 3 sets 10 reps.  Choose weight, rest as needed.
             -Farmer Carry 100 meters
             -GHD Sit ups 2 sets max reps up to 50, rest as needed between sets.
             -1 set Max Reps Push ups.  Set is over once perfect form is broken.

Post weight used for Bench, Strict Press, # GHD sit ups, and # of push ups.

Wednesday, 11/19/2014

Warm up:  Dynamic Inside

Strength:  None

WOD:  AMRAP 25 minutes
             -Row 250m
             -15 ab mat sit ups
             -10 box jumps 24"/20"

Post rounds completed.

Tuesday, 11/18/2014

Happy 40th Birthday Tim Bruner!!!

Warm up:  Choice

Strength:  None

WOD:  Tim Bruner Birthday WOD
             For time:
             Buy In 40 Burpees
             Then 3 Rounds
             -11 Bench Press 135# / 75#
             -18 Kettle Swings 55# / 35#
             -14 Knees to Elbows
             Cash out 40 Burpees

Post time and Happy Birthday to Tim!

Thank you Tim for being part of the gym!

Monday, 11/17/2014

Warm up:  Choice

Strength:  None

WOD:  For time
             -100 Thrusters 75# / 45#
             -1000m Row

Post time.

Friday, 11/14/2014

Warm up:  Choice

Strength:  Bench 4 sets 7 reps

WOD:  Every minute on the minute for 20 minutes
             -5 Bar Dips
             -5 Supine Ring Pull ups

Post Bench weight.

Tuesday, 11/12/2014 WORKOUT FOR WADE!

Warm up:  Choice

Strength:  None

WOD:  "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

*Alternate hands as needed during the workout to complete total reps.

WADE’S ARMY MISSION

WADE’S ARMY is enlisting Power Athletes from around the world to join in the fight against Neuroblastoma, an aggressive form of pediatric cancer developing in the nerve tissues. Our objective is to bring the fight against this form of deadly disease and remember Wade DeBruin and his battle. We lost him at the age of two and our goal is to fund research and bring support to the brave child and families affected by this fatal pediatric cancer.

Throughout 2014, Wade’s Army will be campaigning throughout several different channels and promotions in an effort to spread Neuroblastoma awareness to a large audience. Wednesday, November 12th, 2014 all of Wade’s Army’s efforts will lead up to our third annual Wade’s Day. This will include a workout dedicated to Wade DeBruin and his fight against Neuroblastoma hosted byPower Athlete. Spread the word about brave Wade, enlist in Wade’s Army and our fundraising efforts! Donations go along way, but helping spread the awareness of Neuroblastoma and recruiting more to the cause will help us reach our goal!

Donate here

Tuesday 10/11/14

Warm Up: Choice

Strength: Rest

WOD:  "Jorge"

For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Happy Veterans Day and thank you for your service.

POST time and weight on the white board.

Friday, 11/07/2014

Warm up:  Choice

Strength:  None

WOD:  3 Rounds for time:
             -Row 500m
             -21 GHD Sit ups
             -15 Box Jumps 24"/20"
             -9 Burpees

Post time.

Thursday, 11/06/2014

Rest Day

Wednesday, 11/5/2014

Warm up:  Choice

Strength:  Rest

WOD:  Run or row 5k or Ride 10K

Post time.

Tuesday, 11/04/2014

Warm up:  Dynamic Inside

Strength:  Rest

WOD:  For Time
             30-20-10
             -Hand Release Push ups
             -Kettle Swings 70#/55#
             -Pull Ups

Post time.

Monday, 11/3/2014

Warm up:  Choice

Strength:  In WOD

WOD: HERO WOD
            "NED"
            7 Rounds for time of:
             -11 Body weight back squats
             -Row 1000m

Post squat weight and time.

Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

Friday 10/31/2014

Warm Up: Row 1500 meters. Not for time

Strength: Shoulder Press 3 sets of 10(find a weight to maintain for all 3 sets rest 2-3 mins between

WOD: AMRAP 12 Minutes
           - 30 Double Unders
           - 12 Burpees

Post weight and rounds completed!!

HAVE A FUN AND SAFE HALLOWEEN!! Get ready for Monday!!

Wednesday, 10/29/2014

Warm up:  Dynamic

Strength:  Rest

WOD: 5 rounds for time:
             -Row 25 calories
             -50 double unders

If you have trouble with double unders scale the # to 10 instead of doing singles.

Post time.

Tuesday, 10/28/2014

Warm up:  Choice

Strength:  Back Squat 7 minutes to build to a moderate weight 5 reps

WOD:  Every Minute on the Minute (EMOM) for 20 minutes
             Odd minutes 1,3,5,7,9,11,13,15,17,19
             -3 Back squats with weight used on 5 reps for strength
             Even minutes 2,4,6,8,10,12,14,16,18,20
             -5 Burpees
             -Max reps Knees to Elbows for remainder of the minute

Post squat weight and total knees to elbows.
           

Monday, 10/27/2014

Warm up:  Run, row, or ride for 10 minutes
                 

Strength:  Bench 3 Sets 20 reps

WOD:  For time:
             25-20-15-10-5
             -Ball Slams 40# / 30#
             -Bar dips
             -Pull ups
             -Ab mat sit ups

Post Bench Weight and time.

Friday, 10/24/2014

Warm up:  Choice

Strength:  Rest

WOD:  For time:
             10-9-8-7-6-5-4-3-2-1
             -Kettle Swings 70# / 55#
             1-2-3-4-5-6-7-8-9-10
             -Hand Release Push ups
           
             -20 Double Unders after each round

Round 1 will be 10 kettles 1 push up and 20 dus then 9 kettles 2 push ups and 20 due, and so on.

Post time.

Thursday, 10/23/2014

Rest Day.

Wednesday, 10/22/2014

Warm up:  Choice

Strength: Back Squat Find 20 rep max
                Use however many sets you need to get warm and then go for it.
                 20 reps without racking the weight with as much weight as possible.
                If you fail, post weight and # of reps completed before failure.

WOD:  3 rounds
             -Row 500m max effort.
             Rest 3-5 minutes between efforts.

Post squat weight and time for each row.

Tuesday, 10/21/2014

Warm up:  5 minutes on bike, then roll out for 5 minutes.
                  Then 3 rounds
                   -30 Double Unders
                   -10 Burpees

Strength:  IN WOD

WOD: Complete entire cycle 2 times For Reps
            30 seconds on 30 seconds off:
            2x Bench Press 135# / 75#
            2x Pull ups
            2x Ring Dips (Scale with bar dips if needed)
            2x Strict Press 75# / 45#
            2x Burpees

After 2nd set of burpees, rest 30 seconds and immediately start at bench again for second cycle.

Post total reps for each movement.          

Monday, 10/20/2014

Warm up:  Choice

Strength:  None

WOD:  For Time:
             50-40-30-20-10
             -Wall Balls 20#/14#
             -GHD Sit ups
             -Row for Calories

Post time.

Friday, 10/17/2014

Warm up:  Choice

Strength:  Rest

WOD:  AMRAP 7 minutes
             -7 Ball Slams 40#/30#
             -7 Push ups
             Rest 5 minutes
             AMRAP 7 minutes
              -7 Ball Slams 40#/30#
              -7 Ab mat sit ups

Post rounds completed for each part.

Thursday, 10/16/2014

REST DAY!

Wednesday, 10/15/2014

Warm up:  Choice

Strength:  None

WOD:  3 Rounds for time:
             -30 Kettle Swings 55# / 35#
             -30 GHD Sit ups
             -Run 800m

Post time.

Tuesday, 10/14/2014

Warm up:  Choice

Strength:  Rest

WOD:  "Cindy"
              AMRAP 20 minutes
              -5 Pull Ups
              -10 Push Ups
              -15 Air Squats

             DO NOT SACRIFICE FORM FOR REPS!!!!!!!
             Touch your chest to the floor and LOCK OUT YOUR ELBOWS on Push Ups
             Get Full Depth on Squats and LOCK OUT YOUR HIPS at Top!

Post Rounds completed.

Monday, 10/13/2014

Warm up:  At around 60%
                  Run 800m
                  20 Push ups
                  20 ghd sit ups
                  20 air squats
                  Run 800m

Strength:  In Wod

WOD:  For time:
             -21 Squat Cleans 155# / 95#
             -Row 250m
             -15 Squat Cleans
             -Row 500m
             -9 Squat Cleans
             -Row 1000m

Post weight used and time.

Friday, 10/10/2014

Warm up  Choice

Strength:  None

WOD:  Complete 2 rounds of the following
           
             AMRAP 3 Minutes
              -3 Strict Pull ups
              -3 Bar Dips
              Rest 3 minutes
             AMRAP 3 Minutes
              -5 Push ups
              -5 Knees to Elbows
              Rest 3 minutes
             AMRAP 3 Minutes
              -7 Push press 95# / 55#
              -7 Ab mat sit ups
              Rest 3 minutes

Post rounds completed for each part each round.

Wednesday, 10/8/2014

Warm up:  Choice

Strength:  In WOD

WOD:  "LYNN"
              5 Rounds for reps of:
              -Max reps Body Weight Bench Press (Cap weight at 225# men 155# women)
              -Max reps Pull ups
              Rest as needed between efforts

Post weight used and reps completed for Bench and Pull Ups for Each Round.

Tuesday 10/7/2014

Warm Up: Run Somewhere

Strength: In Wod

WOD: 5 Rounds for time

          Run 200m
         7- Deadlifts #225/155
         Run 200m
        14- Kettles Swings #70/55
         Run 200m
        21- Double Unders

Post weight and time

Monday 10/6/2014

Warm Up: Choice

Strength: In WOD

WOD: For Time
           60- Bar Facing Burpees
           30- Front Squats #155/115(from the ground)
           60- Row for Calories

*You must jump over the bar using both feet at the same time. you CANNOT step over the bar.

Post weight and time on the board. HAPPY MONDAY!!!

Friday 10/3/2014

Warm Up: Choice

Strength: Rest

WOD: For Time...3....2....1....GO

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, #35

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Wednesday 10/1/2014

Warm Up: Choice

Strength: Rest

WOD: 10-9-8-7-6-5-4-3-2-1
            Pull Ups
            1-2-3-4-5-6-7-8-9-10
            Hand Release Push Ups

You'll do 10 pull ups then 1 push up, 9 pull ups then 2 push ups, 8 pull ups then 3 push ups. etc
The goal is to have GOOD form on EVERY rep!

Tuesday 9/30/2014

Warm Up:Choice

Strength: Rest

WOD: For Time
           30-20-10
           -Row for Calories
           -GHD Sit Ups
   Cash out 400m Run

Post time on board.
         

Monday 9/29/2014

Warm Up: Washburn Loop

Strength: Rest

WOD: 3 Rounds for time

           Run 400m
           30- Air Squats
           20- Push Press #65/ 115

Post time and weight on board
*Crossfit Main Site WOD 9/25/14

Friday 9/26/2014

Warm Up: Choice

Strength: Rest

                                          FIRDAY!! Please watch and enjoy

click here, it you can't see video

WOD: 5 Rounds For Time

           10- Thrusters  #65/95
           10- Knees to Elbows

Post weight and Time

Wednesday 9/24/2014

Warm Up: Choice

Strength: None

WOD:  For Time
 
           100- Double Unders
             50- Row for Calories
             30- Burpees

Post Time on Board. Enjoy

Tuesday, 9/23/2014

Warm up:  Choice

Strength:  Rest

WOD:  Run or row 5K

Post time.

Monday, 9/22/2014

Warm up:  Choice

Strength:  IN WOD

WOD:  AMRAP 60 Minutes
             -Deadlift  Men: 1.5x Bodyweight  Women:  Bodyweight
             -Bench   Men:  Bodyweight  Women:  75% Bodyweight
             -Squat Clean: Men:  75% Bodyweight Women: 50% Bodyweight

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20

Get as far as possible in 60 minutes.

First set is 1 deadlift 1 bench 1 squat clean.  Second set is 2 deadlift 2 bench 2 squat cleans.
Keep progressing up the ladder as far as you can get in 60 minutes.


SCALING:  If you need to scale do so in 1 of 2 ways.
                     1:  Scale the weight to a weight that is manageable but not easy and complete the 60 minutes.
                     2:  Keep the weight but scale the time to 45 minutes or 30 minutes.

Post weights used and rounds completed.

To see a video of this workout.  Watch the "IRON TRIATHLON" on youtube.  They complete the full 1-20 and it takes them 90+ minutes.

Wednesday, 9/17/2014

Warm up:  Choice

Strength:  Rest

WOD:  "Elizabeth"  
              For time:
                21-15-9
                -Power Cleans 135# / 85#
                -Ring Dips

Post weight used an time.

Tuesday, 9/16/2014

Warm up:  Choice

Strength:  In WOD

WOD:  On the Minute for ten minutes
             -3 Back Squats
             Add weight EVERY minute

              Rest 5 minutes

             For time:
              25-20-15-10-5
              -Wall Balls 20#/14#
              -Box Jumps 24"/20"
              -Row for calories

Post squat weights and time.

Monday, 9/15/2014

Warm up: Dynamic

Strength:  Bench 3 sets 20 reps

WOD:  Part 1: For time
             20-15-10-5
             -Ball Slams 40#/30#
             -Push Press 95#/55#
             -GHD Sit ups
             Rest 5 minutes
             Part 2:
             4 Rounds each for time
             -Sprint 100m
             Rest 2 minutes between efforts.

Post Bench weight, time for part 1 and times for each sprint.

Friday, 9/12/2014

Warm up:  Choice

Strength:  Back Squat 3 sets 20 reps

WOD:  30 Minutes Skill Work
             Choice
              -Double Unders
              -Muscle Ups
              -Power Cleans
              -Jerks

Post squat weight and skill worked.

Thursday, 9/11/2014

NEVER FORGET! 9-11-2001

Rest day!

Wednesday, 9/10/2014

Warm up:  Run 1 mile or Row 2000m

Strength:  None

WOD:  5 Rounds for Time
             -20 Kettle Swings 70#/55#
             -20 Knees To Elbows

Post time.

Tuesday, 9/9/2014

Warm up:  Choice

Strength:  Work to a heavy 1 rep push press

WOD:  AMRAP 20 minutes
             Run 100m
             then 2 rounds
             -5 Pull ups
             -10 Push ups
             -15 air squats

Post push press weight and number of rounds.
         

Monday, 9/8/2014

Warm up:  Dynamic

Strength:  Clean.  Find 1 rep max

WOD:  AMRAP 10 minutes
             -Box Jumps: Men 24" Women 20" Step Down!

Both feet must land all the way on the box! Hips must lock out at the top!  Then STEP DOWN.  DO NOT Jump down!
This is a test.  Have someone judge your reps.  If you are not willing to have someone judge your reps, do not post a score!
A scoring formula will be posted on the white board to calculate score for cleans and box jumps.

Post Clean weight and # of reps, along with score.

Friday, 9/05/2014

Warm up:  Choice

Strength:  None

WOD:  TABATA intervals: 20 seconds on 10 seconds off
             4 rounds push ups
             4 rounds ab mat sit ups
             4 rounds pull ups
             Rest 2 minutes
             4 rounds push ups
             4 rounds ab mat sit ups
             4 rounds pull ups

Post total reps for each movement.

Wednesday, 9/03/2014

Warm up:  Dynamic

Strength:  None

WOD:  For time:
             -Run 200m
             -15 burpees
             -Run 400m
             -30 burpees
             -Run 800m
             -45 burpees
             -Run 1600m
             -60 burpees

Thank you Jantz!

Post time.

Check the board for your run routes and make sure you are going the full distance!

Tuesday, 9/2/2014

Warm up:  Choice

Strength:  In WOD

WOD: "Friends don't let friends skip leg day!!"
              For time:
              -50 calorie row
              -50 back squats 135#/75#
              -50 calories on airdyne
              -50 back squats 135#/75#
              -50 calorie row

Post time.

Friday, 8/29/2014

Choice Day

Choose your workout…. anything you want to work on.

Post choice and details to the board.

Thursday, 8/28/2014

Rest day!

Wednesday, 8/27/2014

Warm up:  Choice

Strength:  Rest

WOD:  5 Rounds for time:
             -20 Wall balls 20#/14#
             -20 Push ups
             -20 Ab mat sit ups

Post time.

Tuesday, 8/26/2014

Warm up:  Choice

Strength: In WOD

WOD:  Pick 1 of the following 4

1:  Men 135# Women 65#
     -15 Clean and Jerks
     -Run 800m
     -10 Clean and Jerks
     -Run 800m
     -5 Clean and Jerks

2:  Men 165# Women 95#
     -12 Clean and Jerks
     -Run 400m
     -9 Clean and Jerks
     -Run 400m
     -6 Clean and Jerks

3:  Men 185# Women 105#
     -10 Clean and Jerks
     -Run 200m
     -8 Clean and Jerks
     -Run 200m
     -6 Clean and Jerks

4: Men 205# Women 135#
    -9 Clean and Jerks
    -Run 100m
    -6 Clean and Jerks
    -Run 100m
    -3 Clean and Jerks

Post choice of workout and time.

Monday, 8/25/2014

Warm up:  3 Rounds at warm ups pace
                  -10 Air Squats
                  -10 Push ups
                  -10 GHD Sit ups
                  -10 Pull ups

Strength:  None

WOD:  For Time:
             -30 Burpees
             -50 Kettle Swings 55#/35#
             -Run 800m
             -50 Kettle Swings
             -30 Burpees

Post time.

Compare to 6/12/2013

Friday, 8/22/2014

Choice / Skill day

Work on a weakness, or practice any skill movement.

Thursday, 8/21/2014

Rest day

Wednesday, 8/20/2014

Warm up:  Choice

Strength:  Rest

WOD:  3 Rounds Each for time:
             -Run 800m
             -20 GHD Sit ups
             -20 Kettle Swings 55#/35#
             -10 Knees to Elbows
             -10 Burpees
             Rest 4 minutes between rounds.

Post time for each round.

Tuesday, 8/19/2014

Warm up:  100 calories on Airdyne

Strength:  In WOD

WOD:  AMRAP 25 minutes
             75% Body weight
              -5 Bench Press
              -5 Dead Lifts
              -5 Power Cleans

Post weight used and # of rounds completed.

Monday, 8/18/2014

Warm up:  Choice

Strength:  None

WOD:  For time:
             -Row 2000m
             -50 GHD Sit ups
             -40 Wall Balls 20#/14#
             -30 Box Jumps 30"/24"
             -20 Burpee Pull Ups
             -10 Clean and Jerks 135# / 95#

Post time.

Compare to 1/4/2013

Friday, 8/15/2014

Warm up:  Choice

Strength:  None

WOD:  5 Rounds For time:
            -40 Air Squats
            -Run 50m
            -20 Push Ups
            -Run 100m
            -10 Pull ups
            -Run 200m

Focus on full range of motion.  Slow it down and make sure you get full depth and lock out the hips on the squats, make sure you are touching your chest to the floor and locking out elbows on the push ups.

Post time.

Thursday, 8/14/2014

Rest day!

Wednesday, 8/13/2014

Warm up:  Dynamic

Strength:  None

WOD:  For time:
             10-9-8-7-6-5-4-3-2-1
             -Box Jumps 24"/20"
             1-2-3-4-5-6-7-8-9-10
             -Ball Slams 40# / 30#
             30 Double unders after each round.

Post time.

Tuesday, 8/12/2014

Warm up:  Choice

Strength:  None

WOD:  AMRAP 1 Minute
             -25 Wall Balls 20# / 14#
             -25 Knees to Elbows
             -25 Push Ups
             -25 Pull Ups
             Rest 2 minutes
             AMRAP 3 minutes of Same thing
             Rest 3 minutes
             AMRAP 6 minutes of Same thing
             Rest 4 minutes
             AMRAP 9 minutes of Same thing to Finish.

At the beginning of each AMRAP start back at the wall balls.  The goal being to get as far through as possible within the given time frame.

Post total reps completed for each round.  Meaning if you get 20 knees to elbows in the first round, post 45reps.

Post reps for each round and total overall reps completed.

Monday 8/11/2014

Warm up: Choice

Strength:  In Workout

WOD:  Row 500m
            Grace x2 (60 reps of Clean & Jerks #135/95)
            Row 500m

For time. Post weight and time
                                           It's really not that bad!!!! :)

Friday, 8/8/2014

Warm up:  Choice

Strength:  Back Squat 5 sets 3 reps
                All 5 sets should be at the same weight.  Do not count warm up sets.  Build up to a heavy 3 then do 5 sets.

WOD:  Rest 5-10 minutes after squats.
             For time:
             -Run 1 mile

Post squat weight and time for mile.

Thursday, 8/7/2014

Rest day!

Wednesday, 8/6/2014

Warm up:  Choice

Strength:  Strict Press 3-3-3-3-3
                Increase weight each set.

WOD:  For time:
             -Row 1000m
             -50 Push ups
             -50 Double Unders
             -50 Ab mat sit ups
             -50 Double Unders
             -Row 1000m

Post press weight for each set and time.

Tuesday, 8/5/2014

Warm up:  Choice

Strength:  Rest

WOD:  For time:
             -run 800m
               -15 hand release push ups
               -10 Knees to elbows
               -5 strict pull ups
             -run 400m
               -15 ghd sit ups
               -10 kettle swings 70#/55#
               -5 strict chin ups
             -run 200m
               -15 bar dips
               -10 ab mat sit ups
               -5 burpee pull ups

Post time.

Monday, 8/4/2014

Warm up:  Dynamic

Strength:  Thrusters 3-3-3-3-3
                 Increase weight every set to a heavy 3 reps

WOD:  5 Rounds EACH for time:
              -Sprint 50 meters
              -Backpedal 50 meters
               Rest 2 minutes between rounds

Sprint down and backpedal back.  Clock stops when you cross the start line on backpedal.

Post weight for thrusters and time for each run.

Friday, 8/01/2014

Choice day.

Pick a benchmaek wod or focus on a weakness.


Post choice

Thursday, 7/31/2014

Rest Day.