OPEN WOD 15.3
RX
AMRAP 14 minutes
-7 Muscle Ups
-50 Wall Balls
-100 Double Unders
Men = 20# Ball to 10' target
Women = 14# Ball to 9' target
Scaled
AMRAP 14 Minutes
-50 Wall Balls
-200 Single Unders
Men = 20# Ball to 9' target
Women = 10# Ball to 8' target
Post if RX or Scaled and # of reps completed.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, March 12, 2015
Wednesday, March 11, 2015
Tuesday, March 10, 2015
Wednesday, 3/11/2015
Warm up: Choice
Strength: In WOD
WOD: Skill Work
Pick a weak point in your training and spend 30-45 minutes working on it.
This could be double unders, or muscle ups, or power cleans etc.
Post what you worked on.
Strength: In WOD
WOD: Skill Work
Pick a weak point in your training and spend 30-45 minutes working on it.
This could be double unders, or muscle ups, or power cleans etc.
Post what you worked on.
Monday, March 9, 2015
Tuesday, 3/10/2015
Warm up: Dynamic
Strength: Rest
WOD: 3 Rounds EACH for time.
-Sprint 25 yard shuttle
-25 GHD Sit ups
-50 Push ups
Rest 4 push ups between rounds.
25 yard shuttle = 150 total yards
-5 yard down & back
-10 yard down & back
-15 yard down & back
-20 yard down & back
-25 yard down & back
Post time for each round.
Strength: Rest
WOD: 3 Rounds EACH for time.
-Sprint 25 yard shuttle
-25 GHD Sit ups
-50 Push ups
Rest 4 push ups between rounds.
25 yard shuttle = 150 total yards
-5 yard down & back
-10 yard down & back
-15 yard down & back
-20 yard down & back
-25 yard down & back
Post time for each round.
Sunday, March 8, 2015
Monday, 3/9/2015
Warm up: Choice
Strength: Choose either Bench or Strict Press
5-5-3-3-1-1
Increase weight each set.
WOD: 30 Minute Row for max distance
Post Strength Choice and weight, and meters rowed.
Strength: Choose either Bench or Strict Press
5-5-3-3-1-1
Increase weight each set.
WOD: 30 Minute Row for max distance
Post Strength Choice and weight, and meters rowed.
Wednesday, March 4, 2015
Tuesday, March 3, 2015
Wednesday, 3/4/2015
Warm up: Choice
Strength: None
WOD: For time:
-Row 500m
Then 3 rounds
-20 (10 each leg) Overhead lunge steps with a plate 25# / 15#
-15 Ab mat sit ups with plate
-10 box jumps 24" / 20"
Then
-Row 500m
Post time.
Strength: None
WOD: For time:
-Row 500m
Then 3 rounds
-20 (10 each leg) Overhead lunge steps with a plate 25# / 15#
-15 Ab mat sit ups with plate
-10 box jumps 24" / 20"
Then
-Row 500m
Post time.
Monday, March 2, 2015
Tuesday, 3/3/2015
Warm up: Dynamic
Strength: Rest
WOD: 5 Rounds for time
-10 Bench Press choose weight
-10 Ball Slams 40# / 30#
-10 Burpees
-10 Bar Dips
-10 Ball Slams
Post bench weight and time.
Strength: Rest
WOD: 5 Rounds for time
-10 Bench Press choose weight
-10 Ball Slams 40# / 30#
-10 Burpees
-10 Bar Dips
-10 Ball Slams
Post bench weight and time.
Sunday, March 1, 2015
Monday, 3/2/2015
Today you can choose to either do or redo the Open wod from Friday, or you can do the following:
Warm up: Choice
Strength: None
WOD: Open 15.1 and 15.1a
OR
10 Rounds on Assault bike
-30 seconds on 30 seconds off for max calories.
Post WOD Choice and score or calories
Warm up: Choice
Strength: None
WOD: Open 15.1 and 15.1a
OR
10 Rounds on Assault bike
-30 seconds on 30 seconds off for max calories.
Post WOD Choice and score or calories
Thursday, February 26, 2015
Friday, 2/27/2015
Warm up: Choice
WOD: OPEN WORKOUT 15.1
This workout has 2 parts. Each is separately scored. No rest between workouts. Set clock to count up to 15 minutes. 15.1 ends at 9:00 on the clock, 15.1a starts at 9:01 on the clock.
15.1
Complete as many rounds as possible in 9 minutes of:
15 Toes-to-bars
10 Deadlifts 115# / 75#
5 Snatches 115# / 75#
Workout 15.1a
6 minutes to find 1 rep max clean and jerk
Perform both workouts on a 15 minute clock. Start workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and weight for 15.1a.
If you are registered make sure to have a judge for your workout and use a score sheet that will be at the gym.
WOD: OPEN WORKOUT 15.1
This workout has 2 parts. Each is separately scored. No rest between workouts. Set clock to count up to 15 minutes. 15.1 ends at 9:00 on the clock, 15.1a starts at 9:01 on the clock.
15.1
Complete as many rounds as possible in 9 minutes of:
15 Toes-to-bars
10 Deadlifts 115# / 75#
5 Snatches 115# / 75#
Workout 15.1a
6 minutes to find 1 rep max clean and jerk
Perform both workouts on a 15 minute clock. Start workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and weight for 15.1a.
If you are registered make sure to have a judge for your workout and use a score sheet that will be at the gym.
Wednesday, February 25, 2015
Thursday, 2/26/2015
REST DAY!
Deadline for OPEN registration is today!
If you have not registered yet, get on it! It is all in fun, but is a good way to see where you are at compared to people all over the world.
It is also a good opportunity to be judged on your workouts. We could all use a little added scrutiny sometimes. The open is coming! WODs start Friday. Hope to see you there!
Tuesday, February 24, 2015
Wednesday, 2/25/2015
GET REGISTERED FOR THE OPEN IF YOU HAVE NOT ALREADY!
IT IS ALL FOR FUN!
We will be doing the Open WODs on Fridays for the duration of the OPEN! Registering is a fun way to follow along with people from all over the world!
Warm up: Choice
Strength: Rest
WOD: "Cindy"
AMRAP 20 minutes
-5 Pull ups
-10 Push Ups
-15 Air Squats
Post rounds completed.
IT IS ALL FOR FUN!
We will be doing the Open WODs on Fridays for the duration of the OPEN! Registering is a fun way to follow along with people from all over the world!
Warm up: Choice
Strength: Rest
WOD: "Cindy"
AMRAP 20 minutes
-5 Pull ups
-10 Push Ups
-15 Air Squats
Post rounds completed.
Monday, February 23, 2015
Tuesday, 2/24/2015
Warm up; 2 rounds at a warm up pace
-Run 400m or Row 500m
-10 GHD Sit Ups
-10 Push ups
-5 Pull ups
-15 Air Squats
Strength: In WOD
WOD: 3 Max effort Rounds EACH for time:
-15 Clean & Jerks 135# / 75#
-Sprint 100m
-5 Burpees
Rest 5 minutes between rounds
Post time for each round.
-Run 400m or Row 500m
-10 GHD Sit Ups
-10 Push ups
-5 Pull ups
-15 Air Squats
Strength: In WOD
WOD: 3 Max effort Rounds EACH for time:
-15 Clean & Jerks 135# / 75#
-Sprint 100m
-5 Burpees
Rest 5 minutes between rounds
Post time for each round.
Sunday, February 22, 2015
Monday, 2/23/2015
Warm up: Choice
Strength: Bench 3 sets 5 reps
WOD: 3 Rounds
-Row 200m
Rest time it took for 200m row
-Row 400m
Rest time it took for 400m row
-Row 600m
Rest time it took for 600m row
Post bench weight and row times.
Strength: Bench 3 sets 5 reps
WOD: 3 Rounds
-Row 200m
Rest time it took for 200m row
-Row 400m
Rest time it took for 400m row
-Row 600m
Rest time it took for 600m row
Post bench weight and row times.
Thursday, February 19, 2015
Friday, 2/20/2015
Warm up: Choice
Strength: In WOD
WOD: For time:
-Run 800m
-21 Deadlift 225# / 155#
-Run 800m
-15 Squat Cleans 185# / 105#
-Run 800m
-9 Thrusters 135# / 75#
Post time.
Strength: In WOD
WOD: For time:
-Run 800m
-21 Deadlift 225# / 155#
-Run 800m
-15 Squat Cleans 185# / 105#
-Run 800m
-9 Thrusters 135# / 75#
Post time.
Tuesday, February 17, 2015
Wednesday, 2/18/2015
Warm up: Dynamic
Strength: In WOD
WOD: For time:
-3 Rounds Bear Complex 115# / 75#
-Run 200m
-6 Rounds Bear Complex
-Run 400m
-9 Rounds Bear Complex
-Run 400m
-6 Rounds Bear Complex
-Run 200m
-3 Rounds Bear Complex
Bear Complex = 1 Round
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
Then Back to Floor
Bar never touches the floor after the power clean.
Post time.
Strength: In WOD
WOD: For time:
-3 Rounds Bear Complex 115# / 75#
-Run 200m
-6 Rounds Bear Complex
-Run 400m
-9 Rounds Bear Complex
-Run 400m
-6 Rounds Bear Complex
-Run 200m
-3 Rounds Bear Complex
Bear Complex = 1 Round
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
Then Back to Floor
Bar never touches the floor after the power clean.
Post time.
Monday, February 16, 2015
HAPPY BIRTHDAY PARKER!!! Tuesday, 2/17/2015
PARKER'S BIRTHDAY WOD!!!!!!!
Parker,
Thank you so much for everything you do for ALL of us! You have become such a HUGE part of the gym, and you are always a positive influence on everyone you are around. It is people like you that make the gym what it is!!!!!
THANK YOU!!! and HAPPY BIRTHDAY BUDDY!!!!!
Warm up: Choice
Strength: None
WOD: "PARKER"
For time:
-44 Burpee Broad Jumps (jump 5' for guys 4' for girls)
-44 Kettlebell Thrusters 35# each hand guys 26# each hand girls
-44 Toes to Bar
-44 Bench Press 135# / 75#
-44 Calories on Assualt Bike
-44 Burpee Pull ups
Post time and happy birthday message to Parker!
Parker,
Thank you so much for everything you do for ALL of us! You have become such a HUGE part of the gym, and you are always a positive influence on everyone you are around. It is people like you that make the gym what it is!!!!!
THANK YOU!!! and HAPPY BIRTHDAY BUDDY!!!!!
Warm up: Choice
Strength: None
WOD: "PARKER"
For time:
-44 Burpee Broad Jumps (jump 5' for guys 4' for girls)
-44 Kettlebell Thrusters 35# each hand guys 26# each hand girls
-44 Toes to Bar
-44 Bench Press 135# / 75#
-44 Calories on Assualt Bike
-44 Burpee Pull ups
Post time and happy birthday message to Parker!
Sunday, February 15, 2015
Monday, 2/16/2015
Warm up: Choice
Strength: In Wod
WOD: 3 rounds for time
-Run 400m
-10 Body weight Back Squats
Post weight and time.
Strength: In Wod
WOD: 3 rounds for time
-Run 400m
-10 Body weight Back Squats
Post weight and time.
Thursday, February 12, 2015
Friday, 2/13/2015
Warm up: Choice
Strength: In WOD
WOD: TABATA 20 seconds on 10 seconds off
4 Cycles of the following for reps:
-2 Rounds Bench 135# / 65#
-2 Rounds Strict Chin ups
Rest 2 minutes
-2 Rounds Bar dips
-2 Rounds Strict Press 75# / 45#
Rest 2 minutes
You will complete a total of 8 rounds of each movement.
Example: Do 2 rounds of Bench then 2 rounds of Chin ups then rest 2 minutes.
Post reps for each exercise.
Compare to 3/4/2014
Strength: In WOD
WOD: TABATA 20 seconds on 10 seconds off
4 Cycles of the following for reps:
-2 Rounds Bench 135# / 65#
-2 Rounds Strict Chin ups
Rest 2 minutes
-2 Rounds Bar dips
-2 Rounds Strict Press 75# / 45#
Rest 2 minutes
You will complete a total of 8 rounds of each movement.
Example: Do 2 rounds of Bench then 2 rounds of Chin ups then rest 2 minutes.
Post reps for each exercise.
Compare to 3/4/2014
Wednesday, February 11, 2015
Tuesday, February 10, 2015
Wednesday, 2/11/2015
Warm up: Choice
Strength: In WOD
WOD: 5 rounds
-10 Unbroken Front Squats 185# / 105#
then
-25 calories on Assault bike as fast as possible.
Rest 5 minutes between rounds
Post time for each round on bike.
Strength: In WOD
WOD: 5 rounds
-10 Unbroken Front Squats 185# / 105#
then
-25 calories on Assault bike as fast as possible.
Rest 5 minutes between rounds
Post time for each round on bike.
Monday, February 9, 2015
Tuesday, 2/10/2015
Warm up: Dynamic
Strength: In wod
WOD: AMRAP 20 minutes
-5 Power Cleans 135# / 75#
-7 Ab mat sit ups
-10 Calorie Row
Post rounds completed.
Strength: In wod
WOD: AMRAP 20 minutes
-5 Power Cleans 135# / 75#
-7 Ab mat sit ups
-10 Calorie Row
Post rounds completed.
Sunday, February 8, 2015
Monday, 2/9/2015
Warm up: Choice
Strength: In wod
WOD: 5 rounds for time:
-15 Bench Press 135# / 75#
-15 Toes to bar
-45 Air Squats
If you can't to toes to bar, scale to knees to elbows or GHD sit ups
Post time.
Strength: In wod
WOD: 5 rounds for time:
-15 Bench Press 135# / 75#
-15 Toes to bar
-45 Air Squats
If you can't to toes to bar, scale to knees to elbows or GHD sit ups
Post time.
Thursday, February 5, 2015
Friday, 2/6/2015
Warm up: Choice
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Deadlift 1.5 x Body Weight
-Box Jumps 24" / 12"
Post weight and time.
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-Deadlift 1.5 x Body Weight
-Box Jumps 24" / 12"
Post weight and time.
Wednesday, February 4, 2015
Tuesday, February 3, 2015
Wednesday, 2/4/2015
Warm up: Choice
Strength: In WOD
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Body weight Bench Press
-Burpees
Post weight and time.
Strength: In WOD
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Body weight Bench Press
-Burpees
Post weight and time.
Monday, February 2, 2015
Tuesday, 2/3/2015
Warm up: Dynamic
Strength: Rest
WOD: "FIGHT GONE BAD"
3 rounds for max reps of each exercise
-1 minute max reps wall balls 20# / 14#
-1 minute max reps Sumo Dead lift high pulls 75# / 55#
-1 minute max reps Box Jumps 20"/ 12"
-1 minute max reps Push Press 75# / 55#
-1 minute max calories Row
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.
Strength: Rest
WOD: "FIGHT GONE BAD"
3 rounds for max reps of each exercise
-1 minute max reps wall balls 20# / 14#
-1 minute max reps Sumo Dead lift high pulls 75# / 55#
-1 minute max reps Box Jumps 20"/ 12"
-1 minute max reps Push Press 75# / 55#
-1 minute max calories Row
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.
Sunday, February 1, 2015
Monday, 2/2/2015
Warm up: Choice
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-3/4 Body Weight Power Cleans
-Knees to elbows
Post time and weight.
Strength: In WOD
WOD: For time:
10-9-8-7-6-5-4-3-2-1
-3/4 Body Weight Power Cleans
-Knees to elbows
Post time and weight.
Thursday, January 29, 2015
Friday, 1/30/2015
Warm up: Choice
Strength: None
WOD: For Time:
50-40-30-20-10
-Row for calories
-GHD Sit ups
-Double Unders
Post time.
Strength: None
WOD: For Time:
50-40-30-20-10
-Row for calories
-GHD Sit ups
-Double Unders
Post time.
Wednesday, January 28, 2015
Tuesday, January 27, 2015
Wednesday, 1/28/2015
Warm up: Choice
Strength: Deadlift 5-5-3-3-1
Increase weight each set working to a heavy 1 rep but not a 1 rep max.
WOD: 4 rounds For time:
-20 step ups to 24" / 20" box with 55#/35# Kettles in each hand
-Row 250m
-20 stationary lunge steps with kettles
-Row 250m
Post time.
Strength: Deadlift 5-5-3-3-1
Increase weight each set working to a heavy 1 rep but not a 1 rep max.
WOD: 4 rounds For time:
-20 step ups to 24" / 20" box with 55#/35# Kettles in each hand
-Row 250m
-20 stationary lunge steps with kettles
-Row 250m
Post time.
Monday, January 26, 2015
Tuesday, 1/27/2015
Warm up: Choice
Strength: In WOD
WOD: 5 Rounds EACH for time:
-20 Bench Press 135# / 75#
-15 Ball Slams 40# / 30#
-10 Burpees
Rest 4 minutes between rounds.
Post times for each round.
Strength: In WOD
WOD: 5 Rounds EACH for time:
-20 Bench Press 135# / 75#
-15 Ball Slams 40# / 30#
-10 Burpees
Rest 4 minutes between rounds.
Post times for each round.
Sunday, January 25, 2015
Monday, 1/26/2015
Warm up: 100 Calories on Assault Bike
Strength: None
WOD: 5 Rounds for time
-25 Kettle Swings 70#/55#
-25 Knees to Elbows
If you have trouble with knees to elbows, scale to GHD Sit ups.
Post time.
Strength: None
WOD: 5 Rounds for time
-25 Kettle Swings 70#/55#
-25 Knees to Elbows
If you have trouble with knees to elbows, scale to GHD Sit ups.
Post time.
Thursday, January 22, 2015
Friday, 1/23/2015
Warm up: Choice
Strength: In wod
WOD: 10 minute cap! Get as far as you can!
-25 Thrusters 135# / 95# Weight must be picked up from the floor.
-Row 500m
-25 Back Squats 135# / 95# Weight must be picked up from the floor.
-Row 1000m
Post furthest rep completed, or furthest meters rowed.
Strength: In wod
WOD: 10 minute cap! Get as far as you can!
-25 Thrusters 135# / 95# Weight must be picked up from the floor.
-Row 500m
-25 Back Squats 135# / 95# Weight must be picked up from the floor.
-Row 1000m
Post furthest rep completed, or furthest meters rowed.
Wednesday, January 21, 2015
Tuesday, January 20, 2015
Wednesday, 1/21/2015
Warm up: Dynamic
Strength: In WOD
WOD: For time
21-15-9
-Deadlift 225#/155#
-Box Jumps 24" / 20"
100m Farmer Carry with 70# / 55# kettles in each hand
Post time.
Strength: In WOD
WOD: For time
21-15-9
-Deadlift 225#/155#
-Box Jumps 24" / 20"
100m Farmer Carry with 70# / 55# kettles in each hand
Post time.
Monday, January 19, 2015
Tuesday, 1/20/2015
Warm up: Choice
Strength: Power Cleans Touch and Go 3 sets 5 reps
WOD: Tabata Intervals
20 Seconds on 10 Seconds off
-8 rounds Assault Bike for calories
Rest 2 minutes
-8 rounds Knees to Elbows
Rest 2 minutes
-8 rounds Air Squats
Rest 2 minutes
-8 rounds Assault bike for Calories
Post power clean weight and totals.
Strength: Power Cleans Touch and Go 3 sets 5 reps
WOD: Tabata Intervals
20 Seconds on 10 Seconds off
-8 rounds Assault Bike for calories
Rest 2 minutes
-8 rounds Knees to Elbows
Rest 2 minutes
-8 rounds Air Squats
Rest 2 minutes
-8 rounds Assault bike for Calories
Post power clean weight and totals.
Sunday, January 18, 2015
Monday, 1/19/2015
Warm up: Choice
Strength: None
WOD: For Time:
25-20-15-10-5
-Push ups
-Pull ups
-Ab mat sit ups
Post time.
Strength: None
WOD: For Time:
25-20-15-10-5
-Push ups
-Pull ups
-Ab mat sit ups
Post time.
Thursday, January 15, 2015
Friday, 1/16/2015
Warm up: Choice
Strength: Thrusters 1-1-1-1-1 build to a tough 1 rep increasing weight every time.
Front Squats 1-1-1-1-1
Starting with where you left off on thrusters work to a tough 1 rep.
WOD: 5- 1 minute rounds of:
-7 Burpee box jumps 24" / 20"
-Row for calories
Rest 3 minutes between rounds.
Post weight for thrusters and front squats and calories for Each round.
Strength: Thrusters 1-1-1-1-1 build to a tough 1 rep increasing weight every time.
Front Squats 1-1-1-1-1
Starting with where you left off on thrusters work to a tough 1 rep.
WOD: 5- 1 minute rounds of:
-7 Burpee box jumps 24" / 20"
-Row for calories
Rest 3 minutes between rounds.
Post weight for thrusters and front squats and calories for Each round.
Tuesday, January 13, 2015
Wednesday, 1/14/15 Happy Birthday Jantz!!!!!
Warm up: Choice
Strength: In wod
WOD: Happy Birthday Jantz!!! 38 Years OLD!!!!!
For time:
-38 Burpees
-38 Bench Press 135# / 75#
-38 Wall Balls 20# / 14#
-38 Calorie Row
-38 Wall Balls 20# / 14#
-38 Bench Press 135# / 75#
-38 Burpees
Post time and a Happy Birthday Message to Jantz!!!!!
Strength: In wod
WOD: Happy Birthday Jantz!!! 38 Years OLD!!!!!
For time:
-38 Burpees
-38 Bench Press 135# / 75#
-38 Wall Balls 20# / 14#
-38 Calorie Row
-38 Wall Balls 20# / 14#
-38 Bench Press 135# / 75#
-38 Burpees
Post time and a Happy Birthday Message to Jantz!!!!!
Monday, January 12, 2015
Tuesday, 1/13/2015
Warm up: Choice
Strength: In wod
WOD: For time
21-18-15-12-9-6-3
-Power Cleans 135# / 75#
-GHD Sit ups
-Back Extensions
Post time.
Strength: In wod
WOD: For time
21-18-15-12-9-6-3
-Power Cleans 135# / 75#
-GHD Sit ups
-Back Extensions
Post time.
Sunday, January 11, 2015
Monday, 1/12/2015
Warm up: Dynamic
Strength: none
WOD: On the minute for 30 minutes:
Odd minutes
-7 Ball Slams 40# / 30#
-5 Burpees
Even minutes
-7 Kettle Swings 55# / 35#
-5 Knees to Elbows
For every round not completed count a penalty. At the end of the wod do 5 push ups for every penalty.
Post # of penalties.
Strength: none
WOD: On the minute for 30 minutes:
Odd minutes
-7 Ball Slams 40# / 30#
-5 Burpees
Even minutes
-7 Kettle Swings 55# / 35#
-5 Knees to Elbows
For every round not completed count a penalty. At the end of the wod do 5 push ups for every penalty.
Post # of penalties.
Thursday, January 8, 2015
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.
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.
Wednesday, January 7, 2015
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!
Tuesday, January 6, 2015
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.
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.
Monday, January 5, 2015
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.
Strength: None
WOD: 3 Rounds for time:
-30 Bench Press 135# / 65#
-30 Ab Mat sit ups
-30 Kettle Swings 55# / 35#
Post time.
Sunday, January 4, 2015
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.
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.
Monday, December 29, 2014
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.
Warm up: Choice
Strength: None
WOD: 10 Rounds for time:
-15 Wall balls 20#/14#
-Row 250m
Post time.
Sunday, December 28, 2014
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.
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.
Tuesday, December 23, 2014
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..
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..
Monday, December 22, 2014
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.
Strength: None
WOD: "The Good Life"
3 rounds for time
-Row 500m
-12 Burpees
-21 Box Jumps
Post time.
Sunday, December 21, 2014
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.
-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.
Thursday, December 18, 2014
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..
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..
Wednesday, December 17, 2014
Tuesday, December 16, 2014
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
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
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
Sunday, December 14, 2014
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.
Strength: None
WOD: 3 Rounds for time:
-50 Calorie Row
-150 Double Unders
-50 Walking Lunges
Post time.
Thursday, December 11, 2014
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!
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!
Wednesday, December 10, 2014
Tuesday, December 9, 2014
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.
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.
Monday, December 8, 2014
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
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
Sunday, December 7, 2014
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.
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.
Thursday, December 4, 2014
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.
Strength: In WOD
WOD: For Time
-100 Double Unders
-30 Clean and Jerks #135/95
-100 Double Unders
Post weight and Time.
Wednesday, December 3, 2014
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.
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.
Monday, December 1, 2014
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.
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.
Sunday, November 30, 2014
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.
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.
Tuesday, November 25, 2014
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!
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!
Monday, November 24, 2014
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.
Strength: In wod
WOD: 4 rounds for time:
-15 Bench Press 135#/75#
-15 Calorie Row
-60 Double Unders
Post time.
Sunday, November 23, 2014
Monday, 11/24/2014
Warm up: Row 2000m
Strength: In WOD
WOD: Back Squat find 1 rep max!
Post squat weight!
Strength: In WOD
WOD: Back Squat find 1 rep max!
Post squat weight!
Thursday, November 20, 2014
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.
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.
Tuesday, November 18, 2014
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.
Strength: None
WOD: AMRAP 25 minutes
-Row 250m
-15 ab mat sit ups
-10 box jumps 24"/20"
Post rounds completed.
Monday, November 17, 2014
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!
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!
Sunday, November 16, 2014
Monday, 11/17/2014
Warm up: Choice
Strength: None
WOD: For time
-100 Thrusters 75# / 45#
-1000m Row
Post time.
Strength: None
WOD: For time
-100 Thrusters 75# / 45#
-1000m Row
Post time.
Thursday, November 13, 2014
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.
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, November 11, 2014
Tuesday, 11/12/2014 WORKOUT FOR WADE!
Warm up: Choice
Strength: None
WOD: "WADE"
Complete 5 rounds for time:
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
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
Monday, November 10, 2014
Tuesday 10/11/14
Warm Up: Choice
Strength: Rest
WOD: "Jorge"
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
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.
Tuesday, November 4, 2014
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.
Strength: None
WOD: 3 Rounds for time:
-Row 500m
-21 GHD Sit ups
-15 Box Jumps 24"/20"
-9 Burpees
Post time.
Monday, November 3, 2014
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.
Strength: Rest
WOD: For Time
30-20-10
-Hand Release Push ups
-Kettle Swings 70#/55#
-Pull Ups
Post time.
Sunday, November 2, 2014
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.
Strength: In WOD
WOD: HERO WOD
"NED"
7 Rounds for time of:
-11 Body weight back squats
-Row 1000m
Post squat weight and time.
Thursday, October 30, 2014
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!!
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, October 29, 2014
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.
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.
Monday, October 27, 2014
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.
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.
Sunday, October 26, 2014
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.
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.
Thursday, October 23, 2014
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.
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.
Wednesday, October 22, 2014
Tuesday, October 21, 2014
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.
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.
Monday, October 20, 2014
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.
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.
Sunday, October 19, 2014
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.
Strength: None
WOD: For Time:
50-40-30-20-10
-Wall Balls 20#/14#
-GHD Sit ups
-Row for Calories
Post time.
Thursday, October 16, 2014
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.
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.
Wednesday, October 15, 2014
Tuesday, October 14, 2014
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.
Strength: None
WOD: 3 Rounds for time:
-30 Kettle Swings 55# / 35#
-30 GHD Sit ups
-Run 800m
Post time.
Monday, October 13, 2014
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.
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.
Sunday, October 12, 2014
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.
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.
Thursday, October 9, 2014
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.
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.
Tuesday, October 7, 2014
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.
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.
Monday, October 6, 2014
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
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
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