Warm up: Choice
Strength: None
WOD: AMRAP 20 minutes
-Run 200m
-5 Pull ups
-10 Push ups
-15 SQUATS
POST # OF ROUNDS COPLETED
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Sunday, April 26, 2015
Thursday, April 23, 2015
Friday, 4/24/2015
Warm up: Choice
Strength: None
WOD: 3 rounds for time:
-30 Calorie Row
-30 Stationary lunge steps with 15# / 10# plate overhead
-30 Calories on Assault Bike
-30 Stationary lunge steps with weight overhead
Post time.
Strength: None
WOD: 3 rounds for time:
-30 Calorie Row
-30 Stationary lunge steps with 15# / 10# plate overhead
-30 Calories on Assault Bike
-30 Stationary lunge steps with weight overhead
Post time.
Wednesday, April 22, 2015
Tuesday, April 21, 2015
Wednesday, 4/22/2015
Warm up: Choice
Strength: In WOD
WOD: For time:
21-15-9
-Bench Press 185# / 105#
-Ab mat sit ups
-Power Cleans 185# / 105#
Post time.
Strength: In WOD
WOD: For time:
21-15-9
-Bench Press 185# / 105#
-Ab mat sit ups
-Power Cleans 185# / 105#
Post time.
Monday, April 20, 2015
Tuesday, 4/21/2015
Warm up: Choice
Strength: Straight Leg Dead Lift 3 sets 10 reps. Not too heavy. Focus on Range of Motion.
WOD: 4 Rounds EACH for time:
-Run 200m
-10 Ball Slams 40# / 30#
-10 Kettle Swings 55# / 35#
Rest 3 minutes between each round.
Post time for each round.
Strength: Straight Leg Dead Lift 3 sets 10 reps. Not too heavy. Focus on Range of Motion.
WOD: 4 Rounds EACH for time:
-Run 200m
-10 Ball Slams 40# / 30#
-10 Kettle Swings 55# / 35#
Rest 3 minutes between each round.
Post time for each round.
Sunday, April 19, 2015
Monday, 4/21/2015
Warm up: Dynamic
Strength: Strict Press 5 sets 5 reps. All 5 work sets should be at the same weight.
WOD: 5 rounds NOT for time
-10 Push ups from a box or plates. Chest drops below box or plates each rep.
-10 Supine Ring Pull ups
-10 Toes to Bar
-10 Bar Dips
-10 Back Extensions
This is not for time, but try to keep rest at a minimum. Goal is to get through all 10 reps unbroken.
If you need to scale, scale the # of reps down to a # that you can do unbroken.
Scale Toes to Bars to Knees to elbows if needed.
Keep track of all breaks.
Post press weight and # of breaks.
Strength: Strict Press 5 sets 5 reps. All 5 work sets should be at the same weight.
WOD: 5 rounds NOT for time
-10 Push ups from a box or plates. Chest drops below box or plates each rep.
-10 Supine Ring Pull ups
-10 Toes to Bar
-10 Bar Dips
-10 Back Extensions
This is not for time, but try to keep rest at a minimum. Goal is to get through all 10 reps unbroken.
If you need to scale, scale the # of reps down to a # that you can do unbroken.
Scale Toes to Bars to Knees to elbows if needed.
Keep track of all breaks.
Post press weight and # of breaks.
Thursday, April 16, 2015
Friday, 4/17/2015
Warm up: Get Warm and Get loose. Make sure you have a decent sweat going.
Strength: In WOD
WOD: Hero WOD
"MANION"
7 Rounds for time
-Run 400m
-29 Back Squats 135# / 95#
Post time.
Here is a link for the story of Manion. I encourage everyone to read it and get a true appreciation for this soldier.
http://www.forcerecon.com/1stLt-Travis-L-Manion.htm
Strength: In WOD
WOD: Hero WOD
"MANION"
7 Rounds for time
-Run 400m
-29 Back Squats 135# / 95#
Post time.
Here is a link for the story of Manion. I encourage everyone to read it and get a true appreciation for this soldier.
http://www.forcerecon.com/1stLt-Travis-L-Manion.htm
Wednesday, April 15, 2015
Tuesday, April 14, 2015
Wednesday, 4/15/2015
Warm up: Choice
Strength: None
WOD: For time:
-60 Calorie Row
-50 Kettle Swings 70# / 55#
-40 Calorie Row
-30 Kettle Swings
-20 Calorie Row
-10 Kettle Swings
Credit for this WOD goes to Jason Westfall!
It will be tough! Scale the kettles if needed.
Post time.
Strength: None
WOD: For time:
-60 Calorie Row
-50 Kettle Swings 70# / 55#
-40 Calorie Row
-30 Kettle Swings
-20 Calorie Row
-10 Kettle Swings
Credit for this WOD goes to Jason Westfall!
It will be tough! Scale the kettles if needed.
Post time.
Monday, April 13, 2015
Tuesday, 4/14/2015
Warm up: Choice
Strength: In WOD
WOD: 7 Rounds for time:
-7 Chest to bar pull ups
-7 Burpees
-7 Power Cleans 155# / 105#
Post time.
Strength: In WOD
WOD: 7 Rounds for time:
-7 Chest to bar pull ups
-7 Burpees
-7 Power Cleans 155# / 105#
Post time.
Sunday, April 12, 2015
Monday, 4/13/2015
Warm up: Run , row, or ride 10 minutes
Strength: In WOD
WOD: 4 Rounds For Time
-15 Bench Press 75% body wt
-15 Kettle swings 70# /55#
-15 GHD sit ups
-Run 400m
Post Bench weight and time.
Strength: In WOD
WOD: 4 Rounds For Time
-15 Bench Press 75% body wt
-15 Kettle swings 70# /55#
-15 GHD sit ups
-Run 400m
Post Bench weight and time.
Thursday, April 9, 2015
Friday, 4/10/2015
Warm up: Run 800m
Then 3 rounds
-15 Air Squats
-10 GHD Sit ups
-10 Back Extensions
-5 Burpees
Strength: None
WOD: 5 Rounds for time
-Row 250meters
-25 UNBROKEN Wall Balls 20# / 14#
If you break the wall balls, count a penalty and end that round immediately. The object is to push the reps past a comfortable #. Make sure you rest enough to get all 25 reps.
Example if you break set 1 at 15 wall balls, you are done with that set. Count a penalty and move on.
After your final round complete 10 burpees for each penalty. The clock stops after all burpees are completed!
Hold yourself accountable!
Full Range of motion!
Hit the target.
If you have to scale, scale the # of reps to 20 or 15.
Post time # of Penalties and # of wall balls completed each round.
Then 3 rounds
-15 Air Squats
-10 GHD Sit ups
-10 Back Extensions
-5 Burpees
Strength: None
WOD: 5 Rounds for time
-Row 250meters
-25 UNBROKEN Wall Balls 20# / 14#
If you break the wall balls, count a penalty and end that round immediately. The object is to push the reps past a comfortable #. Make sure you rest enough to get all 25 reps.
Example if you break set 1 at 15 wall balls, you are done with that set. Count a penalty and move on.
After your final round complete 10 burpees for each penalty. The clock stops after all burpees are completed!
Hold yourself accountable!
Full Range of motion!
Hit the target.
If you have to scale, scale the # of reps to 20 or 15.
Post time # of Penalties and # of wall balls completed each round.
Wednesday, April 8, 2015
Tuesday, April 7, 2015
Wednesday, 4/8/2015
Warm up: Choice
Strength: None
WOD: AMRAP 20 minutes.
GOAL IS PERFECT FORM
Slow it down and Rest enough to ensure perfect form and FULL Range of motion!
-5 Ring Dips
-7 Supine Ring Pull ups
-7 Push Ups
-5 Ab Mat sit ups
Ring dips, focus on full depth and locking out at the top. If you cannot get full depth, scale to bar dips and use bands if needed.
Supine ring pull ups core should stay tight. Adjust angle if needed to keep from getting loose. Hips should not hang below the rest of your body!
For Push Ups Perfect form is hips NEVER touch the floor. Chest should tough floor while hips and knees are off the floor. Lock out elbows fully at the top! If going on your knees, still keep the hips off the floor!
Have a partner judge your reps if needed!
Post rounds completed.
Strength: None
WOD: AMRAP 20 minutes.
GOAL IS PERFECT FORM
Slow it down and Rest enough to ensure perfect form and FULL Range of motion!
-5 Ring Dips
-7 Supine Ring Pull ups
-7 Push Ups
-5 Ab Mat sit ups
Ring dips, focus on full depth and locking out at the top. If you cannot get full depth, scale to bar dips and use bands if needed.
Supine ring pull ups core should stay tight. Adjust angle if needed to keep from getting loose. Hips should not hang below the rest of your body!
For Push Ups Perfect form is hips NEVER touch the floor. Chest should tough floor while hips and knees are off the floor. Lock out elbows fully at the top! If going on your knees, still keep the hips off the floor!
Have a partner judge your reps if needed!
Post rounds completed.
Monday, April 6, 2015
Tuesday, 4/7/2015
Everyone can thank Jantz for this idea:
Warm up: Choice
Strength: None
WOD: For time
-Run 400m
-Fran with 75# / 55#
-Run 400m
-Fran with 75# / 55#
-Run 400m
FRAN = 21-15-9
Thrusters
Pull ups
So you will run 400m then complete 21-15-9 of thrusters and pull ups, then run 400m then do Fran again and finish with 400m.
If you need to scale this workout,
Scale to:
Run 400m
Fran
Run 400m
Scale weight as needed.
Post time.
Thanks JANTZ!
Warm up: Choice
Strength: None
WOD: For time
-Run 400m
-Fran with 75# / 55#
-Run 400m
-Fran with 75# / 55#
-Run 400m
FRAN = 21-15-9
Thrusters
Pull ups
So you will run 400m then complete 21-15-9 of thrusters and pull ups, then run 400m then do Fran again and finish with 400m.
If you need to scale this workout,
Scale to:
Run 400m
Fran
Run 400m
Scale weight as needed.
Post time.
Thanks JANTZ!
Sunday, April 5, 2015
Monday, 4/6/2015
Warm up: Choice
Strength: None
WOD:
AMRAP 3 minutes
-3 Burpees
-3 Box Jumps 24" / 20"
Rest 6 minutes
AMRAP 5 minutes
-5 Burpees
-5 Ball Slams 40# / 30#
Post Rounds completed for each.
Strength: None
WOD:
AMRAP 3 minutes
-3 Burpees
-3 Box Jumps 24" / 20"
Rest 6 minutes
AMRAP 5 minutes
-5 Burpees
-5 Ball Slams 40# / 30#
Post Rounds completed for each.
Thursday, April 2, 2015
Friday, 4/3/2015
If you are planning on attending the bbq tonight, then come prepared to work out at the party!!!!!
If you cannot attend tonights party:
Warm up: Choice
Strength: Rest
WOD: 5 rounds for time
-10 Wall Balls 20# / 14#
-10 Kettle Swings 55# / 35#
-10 Burpees
-10 Hand Release Push ups
-10 calories on rower
Post time.
If you cannot attend tonights party:
Warm up: Choice
Strength: Rest
WOD: 5 rounds for time
-10 Wall Balls 20# / 14#
-10 Kettle Swings 55# / 35#
-10 Burpees
-10 Hand Release Push ups
-10 calories on rower
Post time.
Wednesday, April 1, 2015
Tuesday, March 31, 2015
Wednesday, 4-1-2015
Warm up: Run, Ride or Row 5 minutes
Then
5 rounds
-3 strict pull ups
-5 burpees
-7 ab mat sit ups
Strength: In WOD
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Front Squat 185# / 105#
-20 Calories on Assault bike between each round
Post total time!
Then
5 rounds
-3 strict pull ups
-5 burpees
-7 ab mat sit ups
Strength: In WOD
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Front Squat 185# / 105#
-20 Calories on Assault bike between each round
Post total time!
THIS FRIDAY!!!!!!!!!!!!!!!
The 2015 CrossFit Open is now complete. In celebration of this we're having a get together this Friday night starting at 5:30pm. We would love to have your presence to enjoy in the fun and excitement. This is open to all CrossFit APE athletes and their families. If you are invited by a CrossFit APE athlete we would really like you to attend too! So come one come all - kids for sure and pets too! So let's see what we've got in store for you: TRAEGER GRILLE? check! TRI-TIP? check! BEVERAGES? yes, check! DOOR PRIZES? check! A "special" ADULT and KIDS WOD? check!
Also, Please bring your favorite side dish!
Also, Please bring your favorite side dish!
Monday, March 30, 2015
Tuesday, 3/31/2015
Warm up: Run 800m
Then 3 rounds
10 Push ups
10 GHD Sit ups
10 Back Extensions
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.
Sunday, March 29, 2015
Monday, 3/29/2015
Choice
Can either Redo OPEN WOD 15.5
OR
Spend 30 minutes working on skill work.
Double Unders if needed
Work on your kip if needed
Work ring dips or ring stabilization
Post choice and score.
Can either Redo OPEN WOD 15.5
OR
Spend 30 minutes working on skill work.
Double Unders if needed
Work on your kip if needed
Work ring dips or ring stabilization
Post choice and score.
Wednesday, March 25, 2015
Friday, 3/27/2015
Final OPEN WOD
OPEN WOD 15.5!!!!!!!!!
GET AFTER IT! GO OUT WITH YOUR BEST EFFORT YET!
OPEN WOD 15.5!!!!!!!!!
GET AFTER IT! GO OUT WITH YOUR BEST EFFORT YET!
Tuesday, March 24, 2015
Celebration FRIDAY APRIL 3rd!
CRAZY CELEBRATION PARTY AT CROSSFIT APE!
One more Open WOD to go! 15.5 . We would like to have your presence to cheer on our competitors of APE! Will have a celebration the following week with meat on the Traeger and some beverages! Oh yeah maybe a special WOD that day too! Some key players will be out of town this weekend so we are going to postpone it so that the "whole family" will be able to attend on Friday April 3rd! It's going to be a good one. A few raffle prizes will be given out too!
Wednesday, 3/25/2015
Warm up: Run 1 mile or row 2000m
Then
Stretch out with pvc or bands
Shoulders
Hips
Strength: Rest
WOD: "TABATA"
20 seconds on 10 seconds off
8 Rounds of Each
-Pull Ups
-Push Ups
-Ab Mat Sit ups
-Air Squats
Do all 8 rounds of 1 before moving on to the next.
Post reps completed for each.
Then
Stretch out with pvc or bands
Shoulders
Hips
Strength: Rest
WOD: "TABATA"
20 seconds on 10 seconds off
8 Rounds of Each
-Pull Ups
-Push Ups
-Ab Mat Sit ups
-Air Squats
Do all 8 rounds of 1 before moving on to the next.
Post reps completed for each.
Monday, March 23, 2015
Tuesday, 3/24/2015
Warm up: Run, row or ride 5 minutes
then
3 rounds
-10 GHD Sit ups
-10 Hip / Back extensions
-10 Push ups
-10 Air Squats
Strength: In WOD
WOD: For time:
21-15-9
-Power Cleans 155# / 85#
-Wall Balls 20# / 14#
-Kettle Swings 70# / 55#
Post time.
then
3 rounds
-10 GHD Sit ups
-10 Hip / Back extensions
-10 Push ups
-10 Air Squats
Strength: In WOD
WOD: For time:
21-15-9
-Power Cleans 155# / 85#
-Wall Balls 20# / 14#
-Kettle Swings 70# / 55#
Post time.
Sunday, March 22, 2015
Monday, 3/23/2015
Warm up: Choice
Strength: None
WOD: Choice of
Redo Open 15.4
OR
30 Minutes of Skill work on:
-Push Press
or
-Hand Stand Push ups
Post score.
Strength: None
WOD: Choice of
Redo Open 15.4
OR
30 Minutes of Skill work on:
-Push Press
or
-Hand Stand Push ups
Post score.
Thursday, March 19, 2015
Friday, 3/20/2015
Open Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Women clean 125 lb.
Post total reps completed.
SCALED VERSION OF THIS WORKOUT WILL BE AT THE GYM! IF YOU CANNOT DO HANDSTAND PUSH UPS MAKE SURE AND SCALE THE WORKOUT!
Wednesday, March 18, 2015
Tuesday, March 17, 2015
Wednesday, 3/18/2015
Warm up: Run, row, or ride for 5 minutes
Then 3 rounds at warm up pace
-7 pull ups
-10 GHD Sit ups
-10 Back extensions
-7 dips
Strength: In Wod
WOD: On the minute every minute for 20 minutes
-5 Burpees
-Max Reps Front Squats for remainder of each minute after the burpees
Try to go heavy on the front squats but focus on form.
If you have a round that you cannot complete any front squats, count a penalty.
Post weight used, total # of reps, and total penalties.
Then 3 rounds at warm up pace
-7 pull ups
-10 GHD Sit ups
-10 Back extensions
-7 dips
Strength: In Wod
WOD: On the minute every minute for 20 minutes
-5 Burpees
-Max Reps Front Squats for remainder of each minute after the burpees
Try to go heavy on the front squats but focus on form.
If you have a round that you cannot complete any front squats, count a penalty.
Post weight used, total # of reps, and total penalties.
Monday, March 16, 2015
Tuesday, 3/17/2015
Warm up: Dynamic
Strength: None
WOD: Today is Ruben's Birthday Instead of a birthday WOD, Ruben specifically asked for the following:
"TRIPLE 3"
For time:
-Row 3000m
-300 Double Unders
-Run 3 miles
Scale this workout as needed.
Post time.
Strength: None
WOD: Today is Ruben's Birthday Instead of a birthday WOD, Ruben specifically asked for the following:
"TRIPLE 3"
For time:
-Row 3000m
-300 Double Unders
-Run 3 miles
Scale this workout as needed.
Post time.
Sunday, March 15, 2015
Monday, 3/16/2015
Choice
Can either Repeat Open wod 15.3
or
WOD: For time
-Run 800m
-15 Knees to Elbows
-15 Ball Slams 40# / 30#
-15 Kettle Swings 55# / 35#
-Row 1000m
-15 Kettle Swings 55# / 35#
-15 Ball Slams 40# / 30#
-15 Knees to Elbows
-Run 800m
Post Score for 15.3 or Time for WOD.
Can either Repeat Open wod 15.3
or
WOD: For time
-Run 800m
-15 Knees to Elbows
-15 Ball Slams 40# / 30#
-15 Kettle Swings 55# / 35#
-Row 1000m
-15 Kettle Swings 55# / 35#
-15 Ball Slams 40# / 30#
-15 Knees to Elbows
-Run 800m
Post Score for 15.3 or Time for WOD.
Thursday, March 12, 2015
Friday, 3/13/2015
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.
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.
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.
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