HAPPY BIRTHDAY TO JASON WESTFALL!!!!
Warm up: 45 Birthday Burpees for Jason!
Strength: In WOD
WOD: For Jason
Part A:
Every 2 minutes for 16 minutes (8 rounds)
3 position clean: Hang, Above Knees, From Floor
(without putting the bar down, you first clean from the HANG position, then from right above the knees, then from the floor.)
Increase weight every set!
Part B:
12 Minutes
For Weight, Use 65% Body weight
Complete as many ladders as possible.
1 Ladder = 1 Power Clean
5 Push ups
2 Power Cleans
5 Push ups
3 Power Cleans
5 Push ups
4 Power Cleans
5 Push ups
5 Power Cleans
5 Push Ups
The Cleans are touch and go! If you drop the bar during a set, that ladder does not count and you must start back at 1!
Post heaviest weight used for Part A and weight and # of ladders completed for Part B!!
Along with a Happy Birthday to Jason!!
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Tuesday, July 28, 2015
Monday, July 27, 2015
Tuesday, 7/28/2015
Warm up: Dynamic
Strength: Front Squat 3-3-3-3-3
Increase weight every set working to a heavy 3. Do not count warm up sets.
WOD: 4 Rounds for max calories
-1 minute Assault bike ALL OUT!!!!!
Rest 4 minutes between rounds
This is MAX EFFORT!!!
Post front squat weight and calories for EACH round.
Strength: Front Squat 3-3-3-3-3
Increase weight every set working to a heavy 3. Do not count warm up sets.
WOD: 4 Rounds for max calories
-1 minute Assault bike ALL OUT!!!!!
Rest 4 minutes between rounds
This is MAX EFFORT!!!
Post front squat weight and calories for EACH round.
Sunday, July 26, 2015
Monday, 7/27/2015
Warm up: Choice
Strength: Bench Press 4 sets 10 reps
WOD: For time
-Row 500m
-15 Pull ups
-15 Bar dips
-15 Knees to Elbows
-Row 250m
-10 Pull ups
-10 Bar dips
-10 Knees to Elbows
-Row 250m
-15 Pull ups
-15 Bar dips
-15 Knees to Elbows
-Row 500m
Post Bench Weight and time.
Strength: Bench Press 4 sets 10 reps
WOD: For time
-Row 500m
-15 Pull ups
-15 Bar dips
-15 Knees to Elbows
-Row 250m
-10 Pull ups
-10 Bar dips
-10 Knees to Elbows
-Row 250m
-15 Pull ups
-15 Bar dips
-15 Knees to Elbows
-Row 500m
Post Bench Weight and time.
Thursday, July 23, 2015
Friday, 7/24/2015
Warm up: Choice
Strength: None
WOD: For Time: "Wobbly Legs"
50-40-30-20-10
-Calories on assault bike
-GHD Sit Ups
-Air Squats
Post time!
Strength: None
WOD: For Time: "Wobbly Legs"
50-40-30-20-10
-Calories on assault bike
-GHD Sit Ups
-Air Squats
Post time!
Wednesday, July 22, 2015
Tuesday, July 21, 2015
Wednesday, 7/22/2015
Warm up: Dynamic
Strength: In WOD
WOD: 4 Rounds for time:
-36 Calorie Row
-9 Push Jerks 185# / 115# (Can use split jerk if preferred)
POST TIME.
Strength: In WOD
WOD: 4 Rounds for time:
-36 Calorie Row
-9 Push Jerks 185# / 115# (Can use split jerk if preferred)
POST TIME.
Monday, July 20, 2015
Tuesday, 7/21/2015
Warm up: Choice
Strength: In WOD
WOD: 5 Rounds for time:
-20 Wall Balls 20# / 14#
-10 Dead-lift 225# / 135#
Post time.
Strength: In WOD
WOD: 5 Rounds for time:
-20 Wall Balls 20# / 14#
-10 Dead-lift 225# / 135#
Post time.
Sunday, July 19, 2015
Monday, 7/20/2015
Warm up: Run, ride, or row 10 minutes
Strength: None
WOD: 5 rounds for time
-25 Kettle swings 70# / 55#
-25 Knees to Elbows
Post time.
Strength: None
WOD: 5 rounds for time
-25 Kettle swings 70# / 55#
-25 Knees to Elbows
Post time.
Thursday, July 16, 2015
Friday, 7/17/2015
Everyone can thank AJ for this. He has been asking for it for a long time. So enjoy!!
Warm up: Choice
Strength: None
WOD: "PACK A LUNCH 2.0" Back for Seconds!
MEN: 25-15-10-10-15-25
Women: 15-10-5-5-10-15
Carrying the above weight complete the following
-run 400m
-50 squats holding weight (does NOT have to be overhead)
-30 Sit ups with weight OVERHEAD. Weight should touch ground behind head.
-15 OVERHEAD Walking lunge steps (15 total! Not each leg)
-10 Burpees (Not with weight)
Start with 25# or 15# complete each exercise and when done with burpess, pick up 15# or 10# and start next round and so on!
Be sure to smile a lot while doing this one!
Post time!
Warm up: Choice
Strength: None
WOD: "PACK A LUNCH 2.0" Back for Seconds!
MEN: 25-15-10-10-15-25
Women: 15-10-5-5-10-15
Carrying the above weight complete the following
-run 400m
-50 squats holding weight (does NOT have to be overhead)
-30 Sit ups with weight OVERHEAD. Weight should touch ground behind head.
-15 OVERHEAD Walking lunge steps (15 total! Not each leg)
-10 Burpees (Not with weight)
Start with 25# or 15# complete each exercise and when done with burpess, pick up 15# or 10# and start next round and so on!
Be sure to smile a lot while doing this one!
Post time!
Wednesday, July 15, 2015
Tuesday, July 14, 2015
Wednesday, 7/15/15
Warm up: 10 minutes Run, ride, or row
Strength: In Wod
WOD: For time
10-9-8-7-6-5-4-3-2-1
Dead Lift 275# / 155#
1-2-3-4-5-6-7-8-9-10
Toes To bars
Row 200m after each round
So first round is 10 dead lifts 1 toes to bar and 200m row, then 9 deads 2 toes to bar and row 200m.
Finish with 1 dead lift, 10 toes to bar and 200m row.
Post time.
Strength: In Wod
WOD: For time
10-9-8-7-6-5-4-3-2-1
Dead Lift 275# / 155#
1-2-3-4-5-6-7-8-9-10
Toes To bars
Row 200m after each round
So first round is 10 dead lifts 1 toes to bar and 200m row, then 9 deads 2 toes to bar and row 200m.
Finish with 1 dead lift, 10 toes to bar and 200m row.
Post time.
Monday, July 13, 2015
Tuesday, July 14, 2015
Warm up: Choice
Strength: None
WOD: AMRAP 12 minutes
-7 Kettle Swings 55# / 35#
-7 Ab Mat sit-ups
-7 Ball Slams 40# / 30#
Post rounds completed.
Strength: None
WOD: AMRAP 12 minutes
-7 Kettle Swings 55# / 35#
-7 Ab Mat sit-ups
-7 Ball Slams 40# / 30#
Post rounds completed.
Sunday, July 12, 2015
Monday, 7/13/2015
Warm up: Choice
Strength: Rest
WOD: For time:
-21 hang power cleans 135# / 95#
-21 pull-ups
-Row 21 calories
-15 hang clean and jerk 135# / 95#
-15 pull-ups
-Row 21 calories
-9 thrusters 135# / 95#
-9 pull-ups
-Row 21 calories
Post time!
Strength: Rest
WOD: For time:
-21 hang power cleans 135# / 95#
-21 pull-ups
-Row 21 calories
-15 hang clean and jerk 135# / 95#
-15 pull-ups
-Row 21 calories
-9 thrusters 135# / 95#
-9 pull-ups
-Row 21 calories
Post time!
Thursday, July 9, 2015
Friday, 7/10/2015
Warm up: Choice
Strength: In wod
WOD: 155# / 95#
Clean complex = 1 deadlift
1 hang power clean
1 front squat
4 rounds for time:
-10 reps through complex
-Run 400m
Post time.
Strength: In wod
WOD: 155# / 95#
Clean complex = 1 deadlift
1 hang power clean
1 front squat
4 rounds for time:
-10 reps through complex
-Run 400m
Post time.
Wednesday, July 8, 2015
Tuesday, July 7, 2015
Wednesday, 7/8/2015
Warm up: Choice
Strength; None
WOD: For time:
-Run 1 mile
-50 GHD Sit ups
-50 Kettle Swings 55# / 35#
-Run 800m
-25 Knees to Elbows
-25 Ball Slams 40# / 30#
-Run 400m
-10 Toes to bar
-10 Burpees
Post time.
Strength; None
WOD: For time:
-Run 1 mile
-50 GHD Sit ups
-50 Kettle Swings 55# / 35#
-Run 800m
-25 Knees to Elbows
-25 Ball Slams 40# / 30#
-Run 400m
-10 Toes to bar
-10 Burpees
Post time.
Monday, July 6, 2015
Tuesday, 7/7/2015
Warm up: Dynamic
Strength: None
WOD: 3 Rounds EACH for time:
-Sprint 25 yard shuttle
-20 Wall Balls 30# / 20# TRY TO GET THESE UNBROKEN!!!!
Rest 4 minutes between each round.
25 yard shuttle = 5yd down & back,
10yd down & back,
15yd down & back,
20yd down & back,
25yd down & back.
Post time for each round.
Strength: None
WOD: 3 Rounds EACH for time:
-Sprint 25 yard shuttle
-20 Wall Balls 30# / 20# TRY TO GET THESE UNBROKEN!!!!
Rest 4 minutes between each round.
25 yard shuttle = 5yd down & back,
10yd down & back,
15yd down & back,
20yd down & back,
25yd down & back.
Post time for each round.
Sunday, July 5, 2015
Monday, 7/6/2015
Warm up: Choice
Strength: Bench Press 1 rep max
WOD: Tabata Intervals 20 seconds on 10 seconds off
-4 Rounds ab mat sit ups with weight 25# / 10#
Rest 1 minute
-4 Rounds bar dips
Rest 1 minute
-4 Rounds Pull ups
Post Bench weight and reps completed.
Have your bench max verified to go on the board.
Strength: Bench Press 1 rep max
WOD: Tabata Intervals 20 seconds on 10 seconds off
-4 Rounds ab mat sit ups with weight 25# / 10#
Rest 1 minute
-4 Rounds bar dips
Rest 1 minute
-4 Rounds Pull ups
Post Bench weight and reps completed.
Have your bench max verified to go on the board.
Thursday, July 2, 2015
Kettlebell Class
Friday 7/3/2015
9:00am
Justin and Liz will be doing a short kettlebell class. I encourage as many people as possible to get in to this class and learn some new movements with the kettles!
We will start incorporating a lot of these movements into future wods!!
Also a great chance to improve on current form!
Thank you Justin and Liz!!!!!!!!!!
9:00am
Justin and Liz will be doing a short kettlebell class. I encourage as many people as possible to get in to this class and learn some new movements with the kettles!
We will start incorporating a lot of these movements into future wods!!
Also a great chance to improve on current form!
Thank you Justin and Liz!!!!!!!!!!
Friday, 7/3/2015
Warm up: Choice
Strength: None
WOD: "FILTHY 50's"
For time:
-50 Box Jumps 24"/20"
-50 Jumping Pull ups
-50 Kettle Swings 35# / 26#
-50 Walking Lunge Steps
-50 Knees To Elbows
-50 Push Press 45# / 25#
-50 Back Extensions
-50 Wall Balls 20# / 14#
-50 Burpees
-50 Double Unders
Post time!
Remember, this is a benchmark wod. So if you want your time to be considered for the wall, then you must have your workout observed by an approved trainer! Form Matters!!!!!!!!
Strength: None
WOD: "FILTHY 50's"
For time:
-50 Box Jumps 24"/20"
-50 Jumping Pull ups
-50 Kettle Swings 35# / 26#
-50 Walking Lunge Steps
-50 Knees To Elbows
-50 Push Press 45# / 25#
-50 Back Extensions
-50 Wall Balls 20# / 14#
-50 Burpees
-50 Double Unders
Post time!
Remember, this is a benchmark wod. So if you want your time to be considered for the wall, then you must have your workout observed by an approved trainer! Form Matters!!!!!!!!
Tuesday, June 30, 2015
Wednesday, 7/1/2015
Warm up: Dynamic
Strength: Rest
WOD: 30 seconds on 30 seconds off For max reps and calories.
2 Complete Cycles
-Row for calories
-Box Jumps 24"/ 20"
-Push ups
-Ab Mat sit ups
-Kettle Swings 55# / 35#
-Ball Slams 40# / 30#
-Assault Bike for calories
You will start with 30 seconds on the rower then rest for 30 seconds and start box jumps for 30 seconds then rest 30 and stat push ups. After you complete 30 seconds on assault bike, rest 30 and start again on the row.
Post TOTAL reps / calories.
Strength: Rest
WOD: 30 seconds on 30 seconds off For max reps and calories.
2 Complete Cycles
-Row for calories
-Box Jumps 24"/ 20"
-Push ups
-Ab Mat sit ups
-Kettle Swings 55# / 35#
-Ball Slams 40# / 30#
-Assault Bike for calories
You will start with 30 seconds on the rower then rest for 30 seconds and start box jumps for 30 seconds then rest 30 and stat push ups. After you complete 30 seconds on assault bike, rest 30 and start again on the row.
Post TOTAL reps / calories.
Monday, June 29, 2015
Tuesday, 6/30/2015
Warm up: Choice
Strength: None
WOD: For time:
-Run 200m
-21 Bar Dips
-21 Knees to Elbows
-Run 400m
-15 Bar Dips
-15 Knees to Elbows
-Run 800m
-9 Bar Dips
-9 Knees to Elbows
Post time.
Strength: None
WOD: For time:
-Run 200m
-21 Bar Dips
-21 Knees to Elbows
-Run 400m
-15 Bar Dips
-15 Knees to Elbows
-Run 800m
-9 Bar Dips
-9 Knees to Elbows
Post time.
Monday 6/29/2015
Warm up: Choice
Strength: Shoulder Press 4 sets 7 reps. This is 4 work sets at the same weight. Warm up sets do not count.
WOD: 2 Rounds for Time
18- Calorie Row
15- Thrusters #95/65
12- Pull Ups
Rest 5 minutes between each round. Post times for both Rounds. Happy MONDAY!!!
Strength: Shoulder Press 4 sets 7 reps. This is 4 work sets at the same weight. Warm up sets do not count.
WOD: 2 Rounds for Time
18- Calorie Row
15- Thrusters #95/65
12- Pull Ups
Rest 5 minutes between each round. Post times for both Rounds. Happy MONDAY!!!
Thursday, June 25, 2015
Friday, 6/26/2015 and Saturday 6/27/2015
"REMEMBER THE 22 CHALLENGE"
Today and Saturday we will be doing the Remember the 22 Challenge.
Officially the event will be held:
Friday at 6:00pm and
Saturday at 12:00pm
Saturday there will be food catered by North Shore.
Please lets try to get as many people there to support this cause. All money raised will go to the Warriors for Freedom in support of the Remember the 22.
For the wod, pick one of the 3 challenge options.
OPTION 1: FOR TIME
-22 BACK SQUATS 220# / 155#
-22 PULL-UPS
-22 BURPEES
-22 DOUBLE UNDERS
-22 FRONT SQUATS 185# / 135#
***THIS MUST BE DONE RX! NO SCALING!!! IF YOU CANNOT DO THIS RX THEN DO OPTION 2 OR 3!!***********************
OPTION 2: 22 BURPEE CHALLENGE
COMPLETE AS MANY BURPEES AS POSSIBLE IN 22 MINUTES
OPTION 3: 222 BURPEES FOR TIME!!! NO TIME LIMIT!
POST CHOICE AND TIME OR REPS COMPLETED.
AND PLEASE!!!! COME SUPPORT US AS WE TRY TO RAISE AWARENESS FOR THE 22!
22 VETERANS COMMIT SUICIDE EVERY DAY!!!!!
HELP US HELP THEM!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Today and Saturday we will be doing the Remember the 22 Challenge.
Officially the event will be held:
Friday at 6:00pm and
Saturday at 12:00pm
Saturday there will be food catered by North Shore.
Please lets try to get as many people there to support this cause. All money raised will go to the Warriors for Freedom in support of the Remember the 22.
For the wod, pick one of the 3 challenge options.
OPTION 1: FOR TIME
-22 BACK SQUATS 220# / 155#
-22 PULL-UPS
-22 BURPEES
-22 DOUBLE UNDERS
-22 FRONT SQUATS 185# / 135#
***THIS MUST BE DONE RX! NO SCALING!!! IF YOU CANNOT DO THIS RX THEN DO OPTION 2 OR 3!!***********************
OPTION 2: 22 BURPEE CHALLENGE
COMPLETE AS MANY BURPEES AS POSSIBLE IN 22 MINUTES
OPTION 3: 222 BURPEES FOR TIME!!! NO TIME LIMIT!
POST CHOICE AND TIME OR REPS COMPLETED.
AND PLEASE!!!! COME SUPPORT US AS WE TRY TO RAISE AWARENESS FOR THE 22!
22 VETERANS COMMIT SUICIDE EVERY DAY!!!!!
HELP US HELP THEM!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Tuesday, June 23, 2015
Wednesday, 6/24/2015
Warm up: Choice
Strength: None
WOD: TABATA (20 seconds on 10 seconds off) Intervals for reps
4 Rounds wall balls with max weight!
Rest 3 minutes
4 Rounds ball slams (use same weight as wall balls if using a slam ball. If not then guys use 40# girls use 30#
Rest 3 minutes
4 Rounds wall balls
Rest 3 minutes
4 Rounds ball slams
This should be max effort every round. The extra rest is there to make sure you are able to push through all 4 rounds.
The goal here is to be moving for the entire 20 seconds of every round!
Post reps completed for each and weight used!
Strength: None
WOD: TABATA (20 seconds on 10 seconds off) Intervals for reps
4 Rounds wall balls with max weight!
Rest 3 minutes
4 Rounds ball slams (use same weight as wall balls if using a slam ball. If not then guys use 40# girls use 30#
Rest 3 minutes
4 Rounds wall balls
Rest 3 minutes
4 Rounds ball slams
This should be max effort every round. The extra rest is there to make sure you are able to push through all 4 rounds.
The goal here is to be moving for the entire 20 seconds of every round!
Post reps completed for each and weight used!
Monday, June 22, 2015
Tuesday, 6/23/2015
Warm up: Run, ride or row 10 minutes
Strength: None
WOD: 10 Rounds for time:
-10 Push ups
-10 Push press 95# / 55#
-10 Supine ring pull ups
Post time.
Strength: None
WOD: 10 Rounds for time:
-10 Push ups
-10 Push press 95# / 55#
-10 Supine ring pull ups
Post time.
Sunday, June 21, 2015
Monday, 6/22/2015
Warm up: Choice
Strength: None
WOD: "GRACE"
30 Clean and Jerks for time 135# / 95#
This is a bench mark WOD so if you want your name and time on the board, then make sure you are observed by one of the trainers.
Post time.
Strength: None
WOD: "GRACE"
30 Clean and Jerks for time 135# / 95#
This is a bench mark WOD so if you want your name and time on the board, then make sure you are observed by one of the trainers.
Post time.
Thursday, June 18, 2015
Friday, 6/19/2015
Warm up: Choice
Strength: None
WOD: "Michael"
3 Rounds for time:
-Run 800m
-50 Back Extensions
-50 GHD Sit ups
Post time.
Remember, this is a bench mark hero wod. If you want your name on the board, you must make sure your wod is observed by one of the approved trainers.
Strength: None
WOD: "Michael"
3 Rounds for time:
-Run 800m
-50 Back Extensions
-50 GHD Sit ups
Post time.
Remember, this is a bench mark hero wod. If you want your name on the board, you must make sure your wod is observed by one of the approved trainers.
Tuesday, June 16, 2015
Wednesday, 6/17/2015
Warm up: Dynamic
Strength: In WOD
WOD: For time:
-75 Reps Bench Press
-10 burpees every time you break and rack the bar
Men: Under 200# use 185# on Bench
Over 200# use 225# on Bench
Women: Use 65#, 95# or 135# depending on strength
Post time, weight used, and # of burpees.
Strength: In WOD
WOD: For time:
-75 Reps Bench Press
-10 burpees every time you break and rack the bar
Men: Under 200# use 185# on Bench
Over 200# use 225# on Bench
Women: Use 65#, 95# or 135# depending on strength
Post time, weight used, and # of burpees.
Monday, June 15, 2015
Tuesday, 6/16/2015
Warm up: Choice
Strength: Rest
WOD: 4 Rounds each for time:
-Run 800m
Rest 1 to 1 between rounds.
Post time for each run.
Strength: Rest
WOD: 4 Rounds each for time:
-Run 800m
Rest 1 to 1 between rounds.
Post time for each run.
Sunday, June 14, 2015
Monday, 6/15/2015
Warm up: Dynamic
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Hang Power Cleans 135# / 95#
10-9-8-7-6-5-4-3-2-1
-Front Squats 135# / 95#
Do not drop the bar. Rest position is either in the hang or the rack.
Every time the bar is dropped, run a 400m, then pick up where you left off.
So first set, pick up the bar, do one hang power clean, followed by 10 front squats. Then without putting the bar down do 2 hang power cleans and 9 front squats. Continue until you do 10 hang power cleans and 1 front squat.
Do not scale this workout to the point that you are not running any 400m!
It is supposed to be heavy as this is also a strength workout!
If you have to scale the weight, choose a weight that would be a difficult 10 rep front squat.
Post time, weight, and # of 400m runs.
Compare to 5/23/2012
Thanks Ruben for digging this one up!
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Hang Power Cleans 135# / 95#
10-9-8-7-6-5-4-3-2-1
-Front Squats 135# / 95#
Do not drop the bar. Rest position is either in the hang or the rack.
Every time the bar is dropped, run a 400m, then pick up where you left off.
So first set, pick up the bar, do one hang power clean, followed by 10 front squats. Then without putting the bar down do 2 hang power cleans and 9 front squats. Continue until you do 10 hang power cleans and 1 front squat.
Do not scale this workout to the point that you are not running any 400m!
It is supposed to be heavy as this is also a strength workout!
If you have to scale the weight, choose a weight that would be a difficult 10 rep front squat.
Post time, weight, and # of 400m runs.
Compare to 5/23/2012
Thanks Ruben for digging this one up!
Thursday, June 11, 2015
Friday, 6/12/2015
Warm up: Choice
Strength: Rest
WOD: For time:
-Row 2000m
-50 Wall Balls 20# / 14#
-Row 1000m
-35 Wall Balls
-Row 500m
-20 Wall Balls
Post time!!
Strength: Rest
WOD: For time:
-Row 2000m
-50 Wall Balls 20# / 14#
-Row 1000m
-35 Wall Balls
-Row 500m
-20 Wall Balls
Post time!!
Wednesday, June 10, 2015
Tuesday, June 9, 2015
Wednesday, 6/10/2015
Warm up: Run, Ride or Row 10 minutes
Strength: In WOD
WOD: Front Squat 5-5-3-3-1-1-1
Increase weight for each set.
Post highest weight.
Strength: In WOD
WOD: Front Squat 5-5-3-3-1-1-1
Increase weight for each set.
Post highest weight.
Monday, June 8, 2015
Tuesday 6/9/2015
Warm up: Choice
Strength: none
WOD: 3 Rounds for time
-Run 400m
-20 Kettle Swings
-15 Ball Slams 40# / 30#
Post time.
Strength: none
WOD: 3 Rounds for time
-Run 400m
-20 Kettle Swings
-15 Ball Slams 40# / 30#
Post time.
Sunday, June 7, 2015
Monday, 6/8/2015
Warm up: Choice
Strength: None
WOD: For time
50-40-30-20-10
-Push ups
-Ab mat sit ups
-Row for Calories
Post time.
Strength: None
WOD: For time
50-40-30-20-10
-Push ups
-Ab mat sit ups
-Row for Calories
Post time.
Thursday, June 4, 2015
Friday, 6/5/2015
Warm up: Choice
Strength: None
WOD: HERO WOD "COE"
10 Rounds for time:
-10 Thrusters 95#/65#
-10 Ring Push Ups
Post time!!!
Strength: None
WOD: HERO WOD "COE"
10 Rounds for time:
-10 Thrusters 95#/65#
-10 Ring Push Ups
Post time!!!
Wednesday, June 3, 2015
Tuesday, June 2, 2015
Wednesday, 6/3/2015
Warm up: Choice
Strength: Rest
WOD: For time:
30-20-10
-Calories on Assault bike
-Calories on Rower
Post time!
Thanks Ruben!
Strength: Rest
WOD: For time:
30-20-10
-Calories on Assault bike
-Calories on Rower
Post time!
Thanks Ruben!
Monday, June 1, 2015
Tuesday, 6/2/2015
Warm up: Dynamic
Strength: In WOD
WOD: 5 UNBROKEN Rounds NOT for time:
-10 Bench Press
-10 Toes to Bars
-10 Bar dips
-10 Back extensions with a 2 count hold at the top
-10 Supine ring pull ups
Choose weight on Bench Press. GOAL IS UNBROKEN sets. Rest enough between movements to ensure that you can get all 10 reps!
Post weight used and # of breaks.
Strength: In WOD
WOD: 5 UNBROKEN Rounds NOT for time:
-10 Bench Press
-10 Toes to Bars
-10 Bar dips
-10 Back extensions with a 2 count hold at the top
-10 Supine ring pull ups
Choose weight on Bench Press. GOAL IS UNBROKEN sets. Rest enough between movements to ensure that you can get all 10 reps!
Post weight used and # of breaks.
Sunday, May 31, 2015
Monday, 6/01/2015
Warm up: Choice
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Squat Cleans 185# / 105#
Run 200m
Run 200m after each round of squat cleans.
Post time.
Strength: In WOD
WOD: For time:
1-2-3-4-5-6-7-8-9-10
-Squat Cleans 185# / 105#
Run 200m
Run 200m after each round of squat cleans.
Post time.
Thursday, May 28, 2015
Friday, 5/29/2015
I originally had a workout planned for today, but Parker and Jantz were nice enough to come up with a birthday wod for me. So here it is and we can all thank Parker and Jantz. And yes as hard as it is to believe, I am only 36!
Warm up: Choice
Strength: In WOD
So here's a birthday WOD to the birthday boy (Jacob Juhl born "5/28/1979" = "36" years old) - which we will do this Friday:
Warm up: Choice
Strength: In WOD
So here's a birthday WOD to the birthday boy (Jacob Juhl born "5/28/1979" = "36" years old) - which we will do this Friday:
Cash in: "5" chin ups and "28" burpees
WOD: 36 power cleans 135#/95#
36 kettle swings 55#/35#
36 front squats 135#/95 (from the ground)
36 wall balls #20/#14
Cash out: "1979"m row
WOD: 36 power cleans 135#/95#
36 kettle swings 55#/35#
36 front squats 135#/95 (from the ground)
36 wall balls #20/#14
Cash out: "1979"m row
Happy Birthday Jake!!!!!!!!!!
Post time.
Wednesday, May 27, 2015
Tuesday, May 26, 2015
Wednesday, 5/27/2015
Warm up: Dynamic
Strength: In WOD
WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
Dead lift 225# / 135#
Row 250m after every round
Post weight and time.
Strength: In WOD
WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
Dead lift 225# / 135#
Row 250m after every round
Post weight and time.
Monday, May 25, 2015
Tuesday, 5/26/2015
Warm up: Choice
Strength: None
WOD: If you did not do "Murph" on Monday, then get it done today.
If you did do "Murph" then do the following:
5 Rounds for time:
-20 Burpess
-50 Double Unders
Post time.
Strength: None
WOD: If you did not do "Murph" on Monday, then get it done today.
If you did do "Murph" then do the following:
5 Rounds for time:
-20 Burpess
-50 Double Unders
Post time.
Sunday, May 24, 2015
Monday, 5/25/2015
MEMORIAL DAY!!!!!!!!!
There will be groups of people going in at different times to do this wod. Times as of now for two groups are 7:00am and 1:00pm. Please post on the Facebook page and let everyone know when you will be going in.
MURPH!!!!!!!!!!!!
Warm up: Choice
Strength: None
WOD: "MURPH"
For time:
Run 1 Mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 Mile
Partition the pull ups, push ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "BODY ARMOR". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For a more in depth look into his story watch the movie "LONE SURVIVOR"
There will be groups of people going in at different times to do this wod. Times as of now for two groups are 7:00am and 1:00pm. Please post on the Facebook page and let everyone know when you will be going in.
MURPH!!!!!!!!!!!!
Warm up: Choice
Strength: None
WOD: "MURPH"
For time:
Run 1 Mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 Mile
Partition the pull ups, push ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "BODY ARMOR". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For a more in depth look into his story watch the movie "LONE SURVIVOR"
Thursday, May 21, 2015
Friday, 5/22/2015
Warm up: Choice
Strength: In WOD
WOD: 40 minutes move as much weight as possible.
1 round = -1 rep Bench Press
-1 rep Back Squat
-1 rep Power Clean
This is the same format as 10,000#
Choose a weight for each lift that you would normally do for a good set of 5.
Focus on Strict Form for the lifts!!!!
Find the correct weight for you BEFORE you start.
In the past we have done this for 25 minutes. This will be an extra 15 minutes! More of a grind. Keep focused on form!!!! Slow the pace a little if you have to!
Post weight used for each lift and # of rounds completed with total weight moved.
So if you Bench 200# Squat 300# and Clean 150# that = 650# per round. 20 rounds would = 13,000#
Wednesday, May 20, 2015
Tuesday, May 19, 2015
Wednesday, 5/20/2015
Warm up: Choice
Strength: Rest
WOD: 2 Cycles of the following:
This is a MAX EFFORT SPRINT. Go as hard as you can on each! Don't hold back!
-Row 500m
rest 1 minute
-Row 400m
rest 1 minute
-Row 300m
rest 1 minute
-Row 200m
rest 1 minute
-Row 100m
Rest 6 minutes between cycles.
Post time for each distance on both cycles.
Thank you Shayne!!!!!!!
Strength: Rest
WOD: 2 Cycles of the following:
This is a MAX EFFORT SPRINT. Go as hard as you can on each! Don't hold back!
-Row 500m
rest 1 minute
-Row 400m
rest 1 minute
-Row 300m
rest 1 minute
-Row 200m
rest 1 minute
-Row 100m
Rest 6 minutes between cycles.
Post time for each distance on both cycles.
Thank you Shayne!!!!!!!
Monday, May 18, 2015
Tuesday, 5/19/2015
Warm up: Dynamic
Strength: None
WOD: 5 rounds EACH for Time:
-5 Strict Pull ups
-10 Bar Dips
-15 Ab Mat Sit ups
-10 Hand Release Push Ups
-5 Strict Chin ups
Rest 3 minutes between each round.
Post time for each round.
Strength: None
WOD: 5 rounds EACH for Time:
-5 Strict Pull ups
-10 Bar Dips
-15 Ab Mat Sit ups
-10 Hand Release Push Ups
-5 Strict Chin ups
Rest 3 minutes between each round.
Post time for each round.
Sunday, May 17, 2015
Monday, 5/18/2015
Warm up: Choice
Strength: IN WOD
WOD:
Complete as many reps as possible in 8 minutes of:
-Strict Shoulder Press 115# / 65#
Each Time you break, do 50 double unders. (If you can't do double unders, do 15 burpees each break)
Rest 4 minutes
Then complete as many reps as possible in 8 minutes of:
-Hang power cleans 205# / 115#
Each time you break, do 30 air squats.
Post number of press and clean reps completed as well as # of double unders or burpees and # of air squats.
Strength: IN WOD
WOD:
Complete as many reps as possible in 8 minutes of:
-Strict Shoulder Press 115# / 65#
Each Time you break, do 50 double unders. (If you can't do double unders, do 15 burpees each break)
Rest 4 minutes
Then complete as many reps as possible in 8 minutes of:
-Hang power cleans 205# / 115#
Each time you break, do 30 air squats.
Post number of press and clean reps completed as well as # of double unders or burpees and # of air squats.
Thursday, May 14, 2015
Friday, 5/15/2015
IRON OWL CHALLENGE
There will be no posted workout for today!
The gym will be closed starting at 12:00pm to prepare for the IRON OWL.
If you go in the morning spend 30-45 minutes on mobility and skill work.
We Invite EVERYONE to come down and help out and cheer for the Iron Owl competition.
There will be no posted workout for today!
The gym will be closed starting at 12:00pm to prepare for the IRON OWL.
If you go in the morning spend 30-45 minutes on mobility and skill work.
We Invite EVERYONE to come down and help out and cheer for the Iron Owl competition.
Tuesday, May 12, 2015
Wednesday, 5/13/2015
Warm up: Choice
Strength: Rest
WOD: 15 Rounds
-Row Exactly 100m
Each round get as close to 100m WITHOUT GOING OVER!!!!
Full strokes only! NO HALF Strokes!!! Time your last pull carefully!
Points will be based on meters.
Burpees will be done after EVERY round.
KEEP YOURSELF HONEST!!! HAVE A PARTNER VERIFY METERS!!
If you go over 100m, you get 0 points and have 12 burpees!
If you are under 90m, you get 0 points and have 12 burpees!
Keep score by the following:
90meters = 1 point and 10 burpees
91meters = 2 points and 9 burpees
92meters = 3 points and 8 burpees
93meters = 4 points and 7 burpees
94meters = 5 points and 6 burpees
95meters = 6 points and 5 burpees
96meters = 7 points and 4 burpees
97meters = 8 points and 3 burpees
98meters = 9 points and 2 burpees
99meters = 10 points and 1 burpee
100meters = 12 points and 0 burpees.
Post points scored and # of burpees!
Strength: Rest
WOD: 15 Rounds
-Row Exactly 100m
Each round get as close to 100m WITHOUT GOING OVER!!!!
Full strokes only! NO HALF Strokes!!! Time your last pull carefully!
Points will be based on meters.
Burpees will be done after EVERY round.
KEEP YOURSELF HONEST!!! HAVE A PARTNER VERIFY METERS!!
If you go over 100m, you get 0 points and have 12 burpees!
If you are under 90m, you get 0 points and have 12 burpees!
Keep score by the following:
90meters = 1 point and 10 burpees
91meters = 2 points and 9 burpees
92meters = 3 points and 8 burpees
93meters = 4 points and 7 burpees
94meters = 5 points and 6 burpees
95meters = 6 points and 5 burpees
96meters = 7 points and 4 burpees
97meters = 8 points and 3 burpees
98meters = 9 points and 2 burpees
99meters = 10 points and 1 burpee
100meters = 12 points and 0 burpees.
Post points scored and # of burpees!
Monday, May 11, 2015
Tuesday, 5/12/2015
Warm up: Row 2K
Strength: In WOD
WOD: For time
-100 Body Weight Back Squats
-200 GHD Sit ups
Same format as yesterday. Break any way that you want. There are no penalties.
Meaning, you can do a set of 10 squats then 20 ghd sit ups.
You DO NOT have to do all squats before moving on to ghd sit ups.
Post squat weight and time.
Strength: In WOD
WOD: For time
-100 Body Weight Back Squats
-200 GHD Sit ups
Same format as yesterday. Break any way that you want. There are no penalties.
Meaning, you can do a set of 10 squats then 20 ghd sit ups.
You DO NOT have to do all squats before moving on to ghd sit ups.
Post squat weight and time.
Sunday, May 10, 2015
Monday, 5/11/2015
Warm up: Choice
Strength: In Wod
WOD: For time:
-50 Strict Pull ups
-50 Body Weight Bench Press
You can break however you like. There are no penalties.
Post time and weight.
Strength: In Wod
WOD: For time:
-50 Strict Pull ups
-50 Body Weight Bench Press
You can break however you like. There are no penalties.
Post time and weight.
Thursday, May 7, 2015
Friday, 5/8/2015
Warm up: Choice
Strength: Rest
WOD: For time and calories:
-Row 2000m
rest 1 minute Then
-8 Rounds Tabata on Assault bike for calories
rest 1minute Then
-Row 1000m
Post time for each row and total calories on bike.
Strength: Rest
WOD: For time and calories:
-Row 2000m
rest 1 minute Then
-8 Rounds Tabata on Assault bike for calories
rest 1minute Then
-Row 1000m
Post time for each row and total calories on bike.
Wednesday, May 6, 2015
Tuesday, May 5, 2015
Wednesday, 5/6/2015
Warm up: Choice
Strength: IN WOD
WOD: EMOM (Every Minute on the minute)
25 minutes or to failure whichever first.
-1 Power Clean
-2 Front Squats
At the start of every minute power clean the weight then do 2 front squats.
Goal here is to go heavy! Push yourself!
If you fail to get the reps inside of a minute you are done at that point.
Post weight used and rounds completed.
Strength: IN WOD
WOD: EMOM (Every Minute on the minute)
25 minutes or to failure whichever first.
-1 Power Clean
-2 Front Squats
At the start of every minute power clean the weight then do 2 front squats.
Goal here is to go heavy! Push yourself!
If you fail to get the reps inside of a minute you are done at that point.
Post weight used and rounds completed.
CF APE LADIES NIGHT
Saturday May 9th will be a Crossfit APE Ladies night out!
Meet at the gym Saturday at 7:30pm for dinner, drinks, and fun!
Kick off the Nanos and put on the stilettos!
Meet at the gym Saturday at 7:30pm for dinner, drinks, and fun!
Kick off the Nanos and put on the stilettos!
Monday, May 4, 2015
Tuesday, 5/5/2015
Warm up: Choice
Strength: None
WOD: 10 Rounds for time
-5 Burpees
-10 Kettle swings 70# / 55#
Post Time
Strength: None
WOD: 10 Rounds for time
-5 Burpees
-10 Kettle swings 70# / 55#
Post Time
Sunday, May 3, 2015
Monday 5/4/2015
Warm up: Dynamic
Strength: Rest
WOD: 2 rounds
-Run 200m
rest 1:1
-Run 400m
rest 1:1
-Run 600m
rest 1:1
Rest 1:1 means if you rest for whatever your time for the run was. IE if your 200m run is 1 minute, then you rest 1 minute before running the 400m. If your 400m is 2 minutes then you rest 2 minutes before running 600m.
Post times for each run.
Compare to 7/1/2014
Strength: Rest
WOD: 2 rounds
-Run 200m
rest 1:1
-Run 400m
rest 1:1
-Run 600m
rest 1:1
Rest 1:1 means if you rest for whatever your time for the run was. IE if your 200m run is 1 minute, then you rest 1 minute before running the 400m. If your 400m is 2 minutes then you rest 2 minutes before running 600m.
Post times for each run.
Compare to 7/1/2014
Thursday, April 30, 2015
Friday, 5/01/2015
Warm up: Choice
Strength: In WOD
WOD: For time:
-60 Chest to bar pull ups
Then
-80 Wall Balls 20# / 14#
Every time a set is broke: 10 reps bench press @ 75% body wt
Must complete all 60 pull ups before moving on to wall balls. Each time you come off the pull up bar, you owe 10 bench press. Once on wall balls, every time you break, you owe 10 bench press.
Post time, # of bench press sets and bench weight.
Strength: In WOD
WOD: For time:
-60 Chest to bar pull ups
Then
-80 Wall Balls 20# / 14#
Every time a set is broke: 10 reps bench press @ 75% body wt
Must complete all 60 pull ups before moving on to wall balls. Each time you come off the pull up bar, you owe 10 bench press. Once on wall balls, every time you break, you owe 10 bench press.
Post time, # of bench press sets and bench weight.
Wednesday, April 29, 2015
Tuesday, April 28, 2015
Wednesday, 4/29/2015
Warm up: Dynamic
Strength: In WOD
WOD: For Time:
Buy in: Row 30 Calories
1-2-3-4-5-6-7-8-9-10
-Body Weight Dead Lift
-Box Jumps 24" / 20"
10 Double Unders between each set
Cash out: Row 30 Calories
You will start the clock, row 30 calories then, 1 dead lift 1 box jump and 10 double unders. Then 2 dead lifts 2 box jumps and 10 double unders. Until you do 10, 10, and 10. Then row 30 calories to finish.
Post dead lift weight and time.
Strength: In WOD
WOD: For Time:
Buy in: Row 30 Calories
1-2-3-4-5-6-7-8-9-10
-Body Weight Dead Lift
-Box Jumps 24" / 20"
10 Double Unders between each set
Cash out: Row 30 Calories
You will start the clock, row 30 calories then, 1 dead lift 1 box jump and 10 double unders. Then 2 dead lifts 2 box jumps and 10 double unders. Until you do 10, 10, and 10. Then row 30 calories to finish.
Post dead lift weight and time.
Monday, April 27, 2015
Tuesday, 4/28/2015
Warm up: Choice
Strength: None
WOD: 4 rounds for time of:
-Run 200m
-10 Ball Slams 40#
-10 Kettle Swings 55# / 35#
Post time. Compare to last weeks wod when it was 4 rounds each for time.
Strength: None
WOD: 4 rounds for time of:
-Run 200m
-10 Ball Slams 40#
-10 Kettle Swings 55# / 35#
Post time. Compare to last weeks wod when it was 4 rounds each for time.
Sunday, April 26, 2015
Monday, 4/27/2015
Warm up: Choice
Strength: None
WOD: AMRAP 20 minutes
-Run 200m
-5 Pull ups
-10 Push ups
-15 SQUATS
POST # OF ROUNDS COPLETED
Strength: None
WOD: AMRAP 20 minutes
-Run 200m
-5 Pull ups
-10 Push ups
-15 SQUATS
POST # OF ROUNDS COPLETED
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
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