Tuesday, 11/3/2015

Warm up:  Mobility and skill work

Strength:  None

WOD:  5 rounds for time of:
            -20 Calories Assault bike
            -20 GHD Sit ups
            -20 Back extensions

Post time.

Monday, 11/2/2015

Warm up:  Dynamic

Strength:  none

WOD:  "TABATA" intervals: 20 seconds on 10 seconds off for 8 rounds at each movement.  There is no rest between movements.
              -Push ups
              -Ab mat sit ups
              -Push press 95# / 65#
              -Bar Dips

Post reps for each movement.
             

Friday, 10/30/2015

Warm up: choice

Strength: In wod

WOD: Lynn
             5 rounds
             -body wt bench press max reps
             -max rep pull ups
             Rest 3-5 minutes between each

Post weight used and tota reps for each

Wednesday, 10/28/2015

Warm up:  Dynamic

Strength:  none

WOD:  3 rounds EACH for time:
             -24 Calorie Row
             -16 Calories on Assault bike
             -8 Thrusters 165# / 105#

              Rest 5 minutes between each round.

RX: = 165# / 105#
Level 2 = 135# / 95#
Level 1 = 95# / 65#

Post time for each round.

Tuesday, 10/27/2015

Warm up:  Dynamic

Strength:  None

WOD:  Set the clock for 12 minutes
              -1 minute of Ball Slams 40# / 30#
              -1 minute of Kettle Swings 55# / 35#
              -2 minutes of Ball Slams
              -2 minutes of Kettle Swings
              -3 minutes of Ball Slams
              -3 minutes of Kettle Swings

There is no rest between sets.

Post reps for each set.

Friday, 10/23/2015

Warm Up: Choice

WOD: None

WOD: HERO WOD "OLIVEIRA"

         4 Rounds for Time
          -Run 1000m
          -25 Pull Ups
          -25 GHD's
Cash Out: 3 Rope Climbs and 1 Bar Muscle Up(included in time)

RX *WOD is to be done with Vest/Flack!
Scaled = No vest and no bar muscle up!
               Instead finish with 3 push ups and 1 burpee!

**AJ's idea so don't hate me!!!


AJ served with CPL BRIAN OLIVEIRA

Cpl. Brian Oliveira died from injuries received from enemy action in Iraq, Oct. 25th 2004.  He was assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, Camp Pendleton, CA.

Oliveira left behind a wife, Phoebe, and an infant son he never had the chance to hold.  Nathan Brian Oliveira was born September 11, 2004, and his father knew I'm only from photographs.

His service to our country will forever be remembered…and today we all will have the opportunity to honor him and show Nathan, his son, that "We will NEVER Forget!!!"

SEMPER FIDELIS

Thursday, 10/22/2015

Rest Day

Wednesday, 10/21/2015

Warm Up: Choice

Strength: Bench 5x3

WOD: 3 Rounds for Time

          -Run 200m

          -20 Push Ups

          -40 Double Unders

Tuesday, 10/20/2015

Warm Up: 5 Rounds of Cindy (5 pull ups, 10 Push Ups, 15 Air Squats)

Strength: None

WOD: AMRAP 10 Minutes:
2-4-6-8-10.....etc-- Toes to bar
2-4-6-8-10.....etc-- Kettle Swings #53

Complete as many rounds as possible in 10 minutes going up by two's

RX'd-T2B, #53 kettle
Level 1- K2E, #53 kettle
Level 2- K2E, #35 kettle
Level 3- Knee Tucks, 35 kettle

2 T2B, 2 Kettle, 4 T2B, 4 Kettle, 6 T2B, 6 Kettle...etc

Post number sequence. Use lighter weight if needed. KEEP FORM, DONT CHEAT YOURSELF FOR NUMBERS!

Monday,10/19/2015

Warm Up: Choice

Strength: 5x5 Deadlifts

WOD: For Time
 
           100- Row for Cals
           100- Wall Balls #20/14

RX= 100 reps
L2=  80 reps
L1= 60 reps
Scaled= 40 reps with #14/10 balls

Post Time and level on board. Remember to drink water and stretch!!!

Friday, 10/16/2015

Warm up:  Choice

Strength:  In WOD

WOD:  3 Rounds for time
             -3 Power Cleans
             -25 Wall Balls 20# / 14#
             -3 Power Cleans
             -25 GHD Sit Ups
             -3 Power Cleans
             -25 Back Extensions

RX = 225# / 155#
Level 2 = 205# / 135#
Level 1 = 185# / 95#
Scaled = 155# / 75#

Post weight used and time.

Wednesday, 10/14/2015

Warm Up: Row 1000m

Strength: 3x3 Front Squat-Go heavier than you think you should

WOD: For Time

          30-20-10- Assault Bike
          80-60-40- Double Unders

Start with  30 cal on Assault then 80 D.U, 20 cal, 60 D.U etc

Post Time on Board!!!!  Enjoy.. if singles are done... x2 of number of Double Unders

Tuesday 10/12/2015

Warm Up: Washburn Loop

Strength: Push Press 3x5  same weight on all 3 sets after warming up

WOD: 5 Rounds for Time
 
           7-Ball Slams #40
           7- Kettles #53
           7- Hand Release Push Ups

REST 10 MINS THEN COMPLETE FOR TIME

          3 Round for Time

         Row 200 meters
         9- Thrusters #95/65

Post both times separately on the board

Monday, 10/12/2015

Warm up:  Choice

Strength:  In wod

WOD:  For Time
             21-15-9
            -Dead Lift
            -Burpees

Rx = 225# / 155#
Level 2 = 185# / 135#
Level 1 = 155# / 95#

Post time.

Friday 10/9/2015

Warm Up: Run, Ride or Row for 10 Mins.

Strength:  Built into Wod

WOD: For Time
10-9-8-7-6-5-4-3-2-1
-Body Weight Bench Press
-Pull Ups
-20 Double Unders between sets

*Start with Bench Press and end with Double Unders

Thursday 10/8/2015

REST DAY

Wednesday 10/7/2015

Warm Up: Choice

Strength: 3x5 heavy Front Squats

WOD: 3 Rounds for Time
         
          -50 GHD's
          -50 Back Ext

Post Time on the board!!

Tuesday 10/6/2015

Warm Up: Choice

Strength: Rest

WOD: 3 rounds for Time

            -Run 800
           - 25 Thrusters #75/45

Post Time!!!

Monday 10/5/2015

Warm Up: Choice

Strength: 3 sets of 8 Bench. Build up to a weight that will push you to get each set. Stay with same weight on all 3 sets

WOD: CHRISTINE

           3 Rounds for time:
           Row 500m
           12- Deadlift at bodyweight
           21- Box Jumps  24/12

Friday, 10/2/2015

Warm Up: Run 800 meters (conversation pace)

Strength: 10 mins of Clean technique ( work on pulls) keep it light weight
               
WOD: 40-30-20-10
            Assault Bike for Calories
            Between each set run 400m.

 *Start with Assault Bike and finish with a 400m Run.

Enjoy Your Friday!! It's the weekend and we don't have to worry about AJ's birthday WOD for another year!!

Wednesday, 9/30/2015

WELL…….
Hopefully everyone is still functioning after AJ's birthday wod! Definitely awful as advertised!
For those who got it done, GREAT JOB!!!!

If you did the birthday wod, then today is a MOBILITY DAY!

Spend 30-45 minutes working mobility and stretching.


Otherwise:

Warm up:  Choice

Strength:  None

WOD:  AMRAP 10 minutes
             -5 burpees
             -10 Kettle swings 55# / 35#
             -10 Ball slams 40# / 30#

Post rounds completed

Tuesday, 9/29/2015

HAPPY BIRTHDAY AJ!!!!!!!!!!

Another birthday wod!!

Today is AJ's 34th birthday and all of us know AJ and know that he tends to like to "GO BIG OR GO HOME"!!!!

AJ has requested a partner WOD that he himself wrote up!  So find a partner and get after it!!!

If you don't have a partner, the modified WOD is below.

This workout LOOKS NASTY!!! And it WILL BE NASTY!
BUT it will not take as long as it looks!!!

Partners:  "AJ"

                                    Run 1 mile

Then without resting:  
                                    PHASE 1:  60 Back Squats as a team
                                                              RX = 185# / 105#
                                                              Level 2 = 165# / 95#
                                                              Level 1 = 135# / 75#
                                                         12 Rope Climbs
                                                               RX and Level 2 = Regular rope
                                                                             Level 1 = Knotted rope
                                                          One person squats while the other climbs the ropes!
                                                          Can break this up however you want as long as both people are working at the same time.

                                   PHASE 2:  50 Pullups One person works, while one rests.
                                                      100 Partner weighted ab mat sit ups with slam balls done together.
                                                             Pass ball to partner at the top of the sit up!
                                                             RX = 40# / 30#
                                                             Level 2 = 30# / 20#
                                                             Level 1 = 20# / 15#

                                   PHASE 3:  2 Rounds each
                                                      Sled Push
                                                            RX =100m (50 down and back) 360# men 200# women
                                                            Level 2 = 100m 270# men 150# women
                                                            Level 1 = 50m 180# men 100# women
                                                            Men use 45# plates for sled women use 25#
                                                      Max rep power cleans
                                                            RX = 185# / 115#
                                                            Level 2 = 155# / 95#
                                                            Level 1 = 135# / 75#
                                                      Each partner will push the sled twice!  While one partner pushes the sled the other partner is doing power cleans.

                                   PHASE 4:  400m Front rack walking lunge
                                                                RX and Level 2 = 45# / 25#
                                                                             Level 1 = no weight
                                                                200m run
                                                                 RX and Level 2 = with jump rope
                                                                              Level 1 = just run without rope
                                                     while 1 partner is doing lunges, the other partner is running 200m.  When partner finishes run, switch.  Repeat until you have covered 400m of lunges as a team.
                                                     Bar never touches ground!!
                                                     10 push ups every time the bar is put on the ground,.

Cash out 34 burpees each!

If you don't have a partner, use the same weights as above, but do the following

Run 1 mile
Phase 1:
30 back squats
 6 rope climbs
break up however you want

Phase 2:
25 pullups
50 weighted ab mat sit ups

Phase 3:
2 rounds
Sled push with weights from above
5 power cleans with weigh from above

Phase 4:
100m run with jump rope
200m front rack walking lunge
100m run with jump rope

cash out 34 burpees

Post time and totals for everything! With a great big thank you to AJ.

Monday, 9/28/2015

Warm up:  Choice

Strength:  None

WOD:  For Time:
             -Row 10K
             OR
             -Ride 20K

            Level 1 and Level 2
            -Row 5K
            OR
            -Ride 20K

Post time.

Friday, 9/25/2015

Happy Birthday Melissa!!!!

Melissa's birthday was on the rest day, so it is here for Friday!
She is 31!!!!

Warm up:  Choice

Strength:  None

WOD:  Happy b-day Melissa!
             For time:
             -31 calories on assault bike
             -9 Pull ups
             -25 Burpees
             -31 Push ups
             -9 Burpee Broad Jumps
             -25 Kettle swings 55# / 35#
             -31 Air Squats
             -31 calories on assault bike

Post time and Happy Birthday to Melissa!

Thursday, 9/24/2015

Rest day!

Wednesday, 9/23/2015

Happy Birthday Brian Palmer!!! Brians birthday was yesterday, but we found out late so we are getting it in for today!

Brian is now 38, but according to Jantz he looks like a 20 year old B!%$#

This ones for you Brian!

Warm up:  Choice

Strength:  None

WOD:  Happy Birthday Brian

             Buy In 38 burpees

               3 rounds of:

             -9 Hang Power Cleans 155# / 95#

             -22 Pull ups

             -Run 200m

              Cash out 20 burpees

Post time and birthday wishes to Brian!

Tuesday, 9/22/2015

Warm up:  Choice

Strength:  Bench Press 3 sets 10 reps

WOD:  On the minute every minute:
             -7 Kettle swings 55# / 35#
             With remainder of minute
             -Row as many calories as possible
     
              Continue until you get to 100 calories rowed!

Example:  First minute
                 7 kettle swings then you get 6 calories on the rower
                 Start kettles again at the start of the next minute

Post weight for Bench and time for the WOD.

Monday, 9/21/2015

Warm up:  Dynamic

Strength:  Back Squat 3 sets 5 reps (3 works sets at same weight!) Try to go heavier than last monday on the sets of 8.

WOD:  For time:
             50-30-10
             -Calories on Assault bike
             -Stationary lunge steps with weight overhead locked out. 25# / 15#
             -Ab mat sit ups

Post squat weight and time for wod.

Friday, 9/18/2015

Warm up:  Choice

Strength:  None

WOD:  3 Rounds EACH for time:
             -Run 200m
             -Row 500m
             -Ride 1600m (1 mile)
           
             Rest 5 minutes between each round.

Post time for each round.

OREGON TECH ATHLETICS

UPDATE ON OREGON TECH SCHEDULE

Wanting to remind everyone that it is that time of year again.  With school starting the athletes from OIT will be in the gym again!  The times that the teams will be in are as follows:

Monday:  6:15-7:30 am BASEBALL
                7:00-8:00 pm Womens Golf

Tuesday:  7:00-8:00 am Mens Golf

Wednesday:  6:15-7:30 am BASEBALL
                      7:00-8:00 pm Womens Golf

Thursday: 7:00-8:00 am Mens Golf
 
Friday:  6:15-7:30 am BASEBALL

For the times that the Baseball team will be in, there will not be much room in the gym to workout.  There will be 40+ players working out at this time.

For the times that the golf teams are in, the gym will be open as normal.  These teams are small and will not require much space.

If you normally come in between 6:15-7:30 am, you will need to adjust your schedule for Monday, Wednesday, and Friday.

Please let me know if you have any questions or concerns.
Jake

Thursday, 9/17/2015

REST DAY

Wednesday, 9/16/2015

Warm up:  Run, ride, or row 10 minutes

Strength:  Rest

WOD:  Complete for time:
   
           RX:
                    -50 Push ups
                    -50 Pull ups
                    -50 Bar Dips
                    -50 Supine Ring Pull ups
                    -50 Push ups
           Every time a set is broken, DO 7 AB MAT SIT UPS BEFORE CONTINUING.

           Example:  If you start of and get 20 push ups and break, do 7 ab mats then continue with push ups doing 7 sit ups every break until you get to 50.  Then move on and do the same with each movement after that

          LEVEL 2:
                    -30 Of each instead of 50

          LEVEL 1:
                    -20 Of each

Post time and # of sit ups completed.

Tuesday, 9/15/2015

Warm up: Choice

Strength:  In WOD

WOD:  For time:
             10-9-8-7-6-5-4-3-2-1
             -Power Cleans
             -Hand Release Push ups
             -Ab Mat Sit ups
           
             RX = 75% Body Weight on Cleans
             Level 2 = 65% Body Weight
             Level 1 = 50% Body Weight

Post weight and time.

Monday, 9/14/2015

Warm up:  Dynamic

Strength:  Back Squat 3 sets 8 reps.
                GO HEAVY!!!!
                Rest 4 minutes between sets

WOD:  4 rounds for time:
             -Row 250 meters
             -10 Box jumps
             -20 GHD sit ups
             -20 Wall balls 20# / 14#
             -50 Double unders

Post Squat weight and time.

Friday, 9/11/2015

Remembering September 11, 2001
2,977 people died not including the animals that carried out the attacks.
Suck it up today and be thankful for all that you have and be mindful of those who have been lost.
NEVER FORGET!!!!

Warm up:  Choice

Strength:  NONE

WOD:  For time:
             Buy in 1,488 meter row
             9 Rounds
             -11 Kettle Swings 55#/35#
             -11 Push ups
             -11 Ball Slams 50#/40#
             -11 Ab Mat Sit Ups
             Cash out 1,489 meter row

Total meters rowed will be 2.977.  1 for every person who died in the attacks!

Post time.

Thursday, 9/10/2015

Rest day!!

Wednesday, 9/9/2015

Warm up:  Choice

Strength:  In Wod

WOD:  For time:
             10-9-8-7-6-5-4-3-2-1
              -Bench Press
              -Pull ups

             Bench Weights
             Rx:       = Body Weight
             Level 2 = 80% Body Weight
             Level 1 = 60% Body Weight

Post weight and time.

Tuesday, 9/8/2015

Warm up:  Choice

Strength:  In WOD

WOD:  For time
             10-9-8-7-6-5-4-3-2-1
             -Deadlift
             -Knees to elbows

             Deadlift weights:
             RX = 1.5 x body weight
             Level 2 = 1.25 x body weight
             Level 1 = body weight

Post weight and time.

Friday, 9/4/2015

Warm up:  Choice

Strength:  Rest

WOD:  Every 3 minutes for 30 minutes:
             RX
             Minute 1: 10 Push ups
                              10 Wall Balls 30# / 20#
             Minute 2: 10 Ab mat sit ups
                              10 Ball Slams 50# / 40#
             Minute 3:  5 Burpees

             Level 2:
             Minute 1: 10 Push ups
                              10 Wall Balls 20# / 14#
             Minute 2: 10 Ab mat situ ps
                              10 Ball Slams 40# / 30#
             Minute 3:  5 Burpees

            Level 1:
            Minute 1: 7 Push ups
                             7 Wall Balls 14# / 10#
            Minute 2: 7 Ab Mat sit ups
                             7 Ball Slams 25# / 15#
            Minute 3: 5 Burpees

This will be 10 rounds of the 3 minute cycles.

If you fail to get all the reps in the minute, count a penalty and move on to the next minute.
At the end of the workout:
Ride 5 calories on Assault bike for every penalty.

Post Level choice and # of penalties.

Wednesday, 9/2/2015

Warm up:  Choice

Strength:  In wod

WOD:  For time:
             Complete 100 power cleans and after every 10 reps do 10 toes to bar before continuing.

 In other words:
             10 rounds for time of:
              -10 Power Cleans
              -10 Toes to Bar
           
              RX = 185# / 135# with Toes to bar
              Level 2 = 155# / 95# with Toes to bar
              Level 1 = 135# / 75# with knees to elbows
                       
Post time and weight used.

Tuesday 9/1/2015

Warm Up: Choice

Strength: Rest

WOD: "JACKIE" For Time
         
             Row 1000 meters
             50- Thrusters #45/ 25
             30- Pull Ups

    * Have a trainer watch your workout to judge if you want it to count for the board. Enjoy
 
         

Monday, 8/31/2015

Its another BIRTHDAY WOD!

Happy 40th Birthday to Jennifer Wood!

Please wish her a happy birthday and enjoy the wod!

Warm up:  Choice

Strength:  None

WOD:  For time:

             -40 calories on assault bike

             -10 burpees

             -40 air squats

             -10 burpees

             -40 ab mat sit ups

             -10 burpees

             -40 box jumps

             -10 burpees

             -40 kettle swings 55# / 35#

          

             40 burpees to finish!

Post time and happy birthday!!

Friday, 8/28/2015

I have had requests for some special workouts to be put up of today.  Rather than try to pick one, I and going to post all of them and we will have a choice between 3 workouts.

Warm up:  Choice

Strength: In wods

WOD:  Choose one.

#1:  Birthday wod for JULEE RUSSELL.  She is 36 today!
       For time:
       -Buy in 36 Burpees
       -8 Body Weight Back Squats
       -28 Ball Slams
       -36 Double Unders
       -28 Ball Slams
       -8 Body Weight Back Squats
       -Cash out 3.6 miles on assault bike

#2:  Hero WOD "MOOSE"  This wod was made up by TAZ for his former commander who died flying the F-15 a year ago.
       "MOOSE"
        AMRAP 15 minutes
        -6 Snatch 135#/95#
        -7 Cluster 135#/95#
        -44 Double Unders
        -40 Burpees
        -14 T2B
        -15 Pull ups

#3:  Death By FRONT SQUATS:
       Start with 1 front squat the 1st minute, then do 2 the second minute followed by 3 the third minute and so on until failure.
       Weight must be cleaned from the floor!  No racks!
        Rx Weight:              165# / 95#
        Advanced Weight:   135# / 75#
        Moderate Weight:     95# / 55#


Post WOD Choice and Time if you chose #1, reps completed for #2 and Rounds completed and weight for #3!
Don't forget a happy birthday to Julee!
       

Thursday, 8/27/2015

REST DAY!

Tuesday, 8/25/2015

Warm up:  Choice

Strength:  In wod

WOD:  10 Rounds for time
             -10 Pull ups
             -sprint 100m
             -10 Bench press @ 75% Body weight
             -100m farmer carry 70# / 35#  each hand!

Post time and weight used for bench.

Monday, 8/24/2015

Warm up:  Choice

Strength:  in wod

WOD:  7 rounds for time
              -10 calorie row
              -10 back squats 225# / 155#

Post time.

Friday, 8/21/2015

Warm up: 3 rounds: 15 cal on bike
                                 10- push ups
                                *easy pace, just move.
Strength: Rest

WOD: For Time:

            Run 800m
           15-Toes to bar
           40- Air Squats
            Run 400m
           20- Toes to bar
           60- Air Squats
            Run 200m
           25- Toes to bar
           80- Air Squats

    Post Time on board. Remember full depth on your air squats. It's easy to short stroke the squat because you want a faster time. If at all possible, have someone watch your depth on the squats.

Remember Oregon Crossfit Summer Games are this weekend in Bend. Its a get environment to be at. Taz and Ruben are competing. Games are at 9:00 am on Saturday. Games will take place at Summit High School.

Thursday, 8/20/2015

Rest Day!

Wednesday 8/19/2015

Warm up: choice

Strength: choice

WOD: skill work 45 minutes 

            Pick a weakness and work on it

Tuesday, 8/18/2015

Time to play with some of our new toys!!!

Warm up:  Run 1 mile or Row 2k

Strength:  None

WOD: For time
            -200 Ball Slams Go as heavy as possible on slams! Up to 50# / 40#
         
            Every time you break do 10 Push ups before starting slams again.

REMEMBER!  Ball SLAMS mean SLAM THE BALL!!! Don't just drop it.  It is an explosive movement!  Try to make the ball BOUNCE off the floor!

We have a lot of new slam balls, so you can choose weights from 15# all the way to 50#.  Use a weight that pushes you past your comfort zone but you are still able to pick it up and SLAM it with good form.

Post time, weight used and # of push ups.

Monday, 8/17/2015

Warm up: Choice

Strength:  None

WOD:  3 Rounds for time
             -Run 800m
             -20 Kettle Swings 55# / 35#
             -20 GHD Sit ups

Post time.

Friday, 8/14/2015

Warm up:  Choice

Strength:  None

WOD:  Pick one of the following continuing until you get 150 wall balls

              #1 On the minute
             -20 double unders
             -Max rep Wall Balls for remainder of minute 20# / 14#

             OR
              #2 On the minute
             -5 Burpees
             -Max rep Wall Balls for remainder of minute 20# / 14#

At the start of each minute complete 20 double unders for option 1 or 5 burpees for option 2.  Then get as many wall ball reps as possible in the remainder of the minute, then start double unders or burpees again at the top of the next minute.  Continue on until you get 150 wall balls.

If you have a round that you fail to get 20 double unders or all 5 burpees, count a penalty.

For each penalty counted, ride 5 calories on the assault bike.

Time stops after all penalties are counted and calories are finished on bike.

Post wod choice and # of rounds needed to complete with # of penalties.

Wednesday, 8/12/2015

Farewell WOD for Tava


Warm up:  Choice

Strength:  None

WOD:  AMRAP 30 minutes:
             -15 Wall Balls 20# / 14#
             -10 Hang Power Cleans 135# / 75#
             -5 Burpees
             -Run 200m

Post rounds completed and a goodbye for Tava!

Tuesday, 8/11/2015

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.

Monday, 8/10/2015

Warm up:  Choice

Strength:  None

WOD:  For Time:
             -Run 800m
             -Row 1600m
             -Ride Assault Bike 3200m (2 miles)

Post time.

Friday, 8/7/2015

Warm up: Choice

Strength:  In WOD

WOD:  For Time
             10-9-8-7-6-5-4-3-2-1
             -Thrusters 135# / 95#
             -15 Calories on Assault bike after every round

Thrusters need to be from the floor. (No Racks)

Count a penalty for every time you drop the weight.  At the end of the entire workout, keep the clock running and perform 5 burpees for every penalty counted.

The clock stops when all burpees are finished.

Post time, weight used and # of penalties.

Wednesday, 8/4/2015

Warm up:  Dynamic

Strength:  None

WOD:  "HELEN"
              3 Rounds for Time
              -Run 400m
              -21 Kettle Swings 55# / 35#
              -12 Pull Ups

This is a bench mark wod.  To be on the board you must be observed.  Standards for the gym are not necessarily the same as normal crossfit standards.  It is my belief that FORM is the most important part of the movements and as such, we will be judged accordingly.

For the run, it is 2 laps around the building!  Please look at the diagram on the board for exact specifics.

For the kettle swings:  The kettle does NOT have to be fully vertical overhead.  The biceps should finish between the ears.
                                   The bottom of the kettle (the bell) should be vertical (pointed up) at the top of the swing.  This will ensure proper hip function is being used and NOT just a shoulder raise!

Pull ups:  Any variation is ok. Strict, Kipping or Butterfly

Post time!

Tuesday, 8/4/2015

Warm up:  Choice

Strength:  In WOD

WOD:  Every minute on the minute until failure or 30 minutes (whichever comes first)
             Odd Minutes 1,3,5,7,9,11,13……27,29
             -5 Body Wt Bench Press
             -5 Burpees

             Even Minutes 2,4,6,8,10,12…….28,30
             -10 Weighted Ab mat sit ups 25# / 10#

Post Bench Weight and Rounds completed.

Monday, 8/3/2015

Warm up:  Choice

Strength:  In WOD

WOD:  4 rounds Not for time
             -10 Body Weight Back Squats
             -15 GHD Sit ups
             -15 Back Extensions
             -10 Weighted Step ups with Barbell on back 50% Body Wt Guys to 18" box, girl 12"

Post weight used for squats and step ups.

Friday, 7/31/2015

Warm up:  Choice

Strength:  Rest

WOD:  Run, Row, or Ride for 30 minutes


Post choice and distance covered.

Wednesday, 7/29/2015

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!!

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.

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.
           

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!

Thursday, 7/23/2015

Rest day!

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.

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.

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.

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!

Thursday, 7/16/2015

REST DAY!

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.

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.

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!

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.

Thursday, 7/9/2015

Rest Day!!

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.

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.

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.

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!!!!!!!!!!

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!!!!!!!!

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.

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.

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!!!

       

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!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

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!

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.

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.

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.

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.

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.

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!

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!!

Thursday, 6/11/2015

Rest day!

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.

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.

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.

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!!!

Thursday, 5/28/2015

REST DAY!!!!!

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!

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.