Friday, 2/5/2016

:  

Warm up:  Dynamic

Strength:  None

WOD:  For time:
             -Double Unders 100-80-60-40-20
             -Burpees              50-40-30-20-10
             -Pull ups              25-20-15-10-5

So 1st round is 100 dus, 50 Burpees, 25 pull ups.  Then 80 dus 40 burpees and 20 pull ups.

Post time. And Thank Ruben for this one!!
           

Thursday, 2/4/2016

REST DAY!!!!  DO SOME LOUNGING!

Wednesday, 2/3/2016

Warm up:  Dynamic

Strength:  In WOD

WOD:  EMOM (Every minute on the minute) for as long as possible
             -3 Power Cleans
             -3 Front Squats

Choose a weight that you think you can get at least 10 rounds.  If you cannot get to 10 minutes, drop the weight and finish up to 10 rounds.

Post weight used and # of rounds completed.

Tuesday, 2/2/2016

"Terrible Tuesday"
 

Warm up:  Choice

Strength:  None

WOD:  For time:
            -50 Burpees
            -50 Calorie Row
            -50 Burpees

Keep track of time for each part as well as total time.

Post time for each part with total.

Monday, 2/1/2016

Just another Manic Monday!!!

Warm up:  Choice

Strength:  Bench 5 sets 3 reps

WOD: 5 Rounds for time
            -2 Rope Climbs
            -20 GHD Sit ups
            -15 Ball Slams 40# / 30#
            -10 Bar Dips

Post bench weight and time!

Friday, 1/29/2016

Warm up: Choice

Strength:  In WOD

WOD:  "SQUAT HELL"
              With 50% of your 1 rep max:
               AMRAP 3 minutes
               -Back Squat
               Rest 2 minutes
               AMRAP 2 minutes Back Squat
               Rest 1 minute
               AMRAP 1 minute Back Squat

Post # of Squats for each round and weight used.

Wednesday, 1/27/2016

Warm Up: Choice

Strength: EMOM for 8 min 3 rep Front Squat @75% of Max

WOD: For Time complete:

           Row 1000 meters
           30-  Deadlift #225/155
           100- Air Squats

Post weight and Time on white board.

Tuesday, 1/26/2016

Warm up: choice

Strength: rest

WOD: For time
            -100 hand release push ups
            -100 kettle swings 55# /35#
            -100 ab mat sit ups
            -100 ball slams 40# / 25#

Post time.

Monday, 1/25/2016

Warm Up: Dynamic

Strength: 5x5 Bench. Attempt same weights on all sets

WOD: Complete for time
          - 60 Cal on Assault Bike
          - 50 Air Squats
          - 40 Pull Ups
          - 30 Cleans #115/75
          - 20 Burpees

*Post weight and time on board

         

Friday, 1/22/2016

Warm Up: Row 1500

Strength: Rest

WOD: Crossfit Open 15.1
       
            AMRAP 9 minutes:
            15- T2B
            10- Deadlift #115/75
             5- Snatch # 115/75
  Immediately following 15.1 complete 15.1a
              6 minute cap to establish a one rep Clean and Jerk
* scale for T2B- Knees to Elbows and if you cannot complete a snatch, do a ground to overhead.

total time is 15:00 mins of total work. If you competed in the open last year, you can get onto games.crossfit.com and look at what your score was from last year. Compare your scores.

*If possible try and get someone to judge your movements. Post rounds and weight
 

Thursday, 1/21/2016

REST DAY!!!!

Wednesday, 1/20/2016

Warm up:  Choice

Strength:  3 sets of MAX REPS pull ups.  Rest as needed

WOD:  AMRAP 12 minutes Get as far as possible in the 12 minutes
             -BOX JUMPS 24"/20"   3-6-9-12-15-18-21-24-27-30-33-36
             -BURPEES                     3-3-3-  6- 6-  6-  9- 9-  9-  12-12-12

So, first round is 3 box jumps 3 burpees.  Then 6 box jumps and 3 burpees, then 9&3, then 12 box jumps and 6 burpees, 15&6, 18&6 and so on until you run out of time.

Post reps for pull ups,  furthest round completed and total reps.

Tuesday, 1/19/2016

Warm up:  Row 400m

Strength:  Front Squat 5x3

WOD:
Part A:  2 rounds max effort:
              -Row 1 minute
               Rest 1 minute

Part B:  3 rounds for time:
              -25 Wall Balls Unbroken 30# / 20#
              -40 Double Unders Unbroken

               RX for Part B is total time without any breaks.
               If you break a set, you start back over at 0 reps.  Meaning if you get 30 double unders and break, then you start back at 0 double unders.

               If you cannot do double unders unbroken, then count a penalty for each broken round.  Penalty is 10 burpees.  So if you break all 3 rounds of double unders, you will owe 30 burpees at the end BEFORE the clock stops.

Post Front Squat weight, and times for Part A and Part B with penalties if any.

Monday, 1/18/2016

Warm up:  Dynamic

Strength:  In WOD

WOD:  For time
             21-15-9
             -Deadlifts 275# / 175#
             -Back extensions
             -GHD Sit ups

Post time

Friday, 1/15/2016

Warm up:  Choice

Strength:  None

WOD:  For time
             27-21-15-9
              -Row for Calories
              -Thrusters 95# / 65#

Post time.

Wednesday, 1/13/2016

Warm Up: Dynamic

Strength: None

WOD: For Time:
                - 50 Burpees then
                - 50 Cals on Assault Bike

Post split and total time completed. GET AFTER IT!!! It's gonna hurt

Tuesday, 1/12/16

Warm up:  choice

Strength: none

WOD:  AMRAP 7 minutes
             -6 power cleans 155# / 95#
             -6 toes to bar
             Rest 5 minutes
             AMRAP 7 minutes
             -6 ball slams 40# / 30#
             -6 hand release pushups

Post rounds completed for both parts

Monday, 1/11/2016

Warm up: Dynamic

Strength:  FRONT SQUATS 5x3 (5 sets of 3 reps)
                 All 5 work sets should be the same weight.

WOD:  For time:
             -60 Calorie Row
             -30 Kettle Swings 55# / 35#
             -50 Wall Balls 20# / 14#

Post Front Squat weight and time.

Friday, 1/8/2016

Warm up:  Choice

Strength:  Rest

WOD:  -1 Mile Run
             -1 Mile Row
             -1 Mile Ride
               If you do not want to Run do:
             -1.5 Mile Row
             -1.5 Mile Ride

Time is NOT the main goal.  Just keep the blood pumping.

Wednesday, 1/7/2016

Rest day!

Wednesday, 1/6/2015

Warm up:  Choice

Strength:  In WOD

WOD:  Every minute on the minute for 30 minutes
             -2 Deadlifts 315# / 155#

Point here is to go heavy!!  Push your self!  Weights are suggestions, go heavier if you can!

Post weight used!

Tuesday, 1/5/2016

Warm up:  Row: 500m-400m-300m-200m-100m
                            Rest 60seconds between each

Strength:  Back Squat 5-4-3-2-1 work up to around 90% of max.

WOD:  Part 1:
             For time:  12-9-6-3
                              -Wall Balls 20# / 14#
                              -Toes to Bar
                              -GHD Sit ups

             Part 2:  3 Rounds EACH for time
                          -300m Row
                           Rest 60 seconds between each.

Post Squat Weight and times for Part 1 and 2.

Monday, 1/4/2016

Warm up:  Choice

Strength:  Bench 5-4-3-2-1 work up to around 90% of max

WOD:  For time
            Part 1:
            ROW for calories 10-8-6-4-2
            Double Unders  100-80-60-40-20
            Ride Assault Bike Caloires 10-8-6-4-2
         
            You will row 10 calories then do 100 double unders then ride 10 calories.  Then 8-80-8 and so on.

           Part 2:
           Row for calories 2-4-6-8-10
           Single Unders  20-40-60-80-100
           Ride Assault bike calories 2-4-6-8-10

           You will row for 2 calories then 20 single under then ride 2 calories.  Then 4-40-4 and so on.

         DO NOT SUB FOR DOUBLE UNDERS!!!!!!
         If you can't do double unders spend 2 minutes each round PRACTICING double unders.

Post Bench Press weight and TOTAL Time.

Wednesday, 12/30/2015

Warm up:  Dynamic

Strength:  None

WOD:  For time
             15-12-9-6-3
             -Power Cleans
             -Pull Ups
             -Front Squats
             -Pull Ups

RX = 135# - 95#
Level 2 = 115# - 75#
Level 1 = 95# - 65#

Use same bar for power cleans and front squats.  No racks, all from the floor.

Post weight and time.

Tuesday, 12/29/2015

Warm up:  Choice

Strength:  None

WOD:  10 Rounds
            -Row 250 meters
            Rest 1:1 (rest how ever long it takes you to row the 250m)
            Maintain a consistent time.  Hold within 5 seconds for every round
            Your pace should be faster than your normal 500m pace



Post fastest and slowest times

Monday, 12/28/2015

Warm up: Dynamic 

Strength: In Wod

WOD:  5 rounds for time:

             -row 250m

             -5 bench press

             -10 pull ups

             -20 ghd sit ups

Try to go heavy on the bench. 

Post bench weight and time. 

Thursday 12/24/2015, Friday 12/25/2015

Warm up:  Choice

Strength:  None

WOD:  From ASSAULT
             "12 Days of Christmas
             1 Sumo Deadlift High Pull 75/55
             2 Thrusters 75/55
             3 Push Press 75/55
             4 Power Cleans 75/55
             5 Power Snatches 75/55 (Sub Clean and Jerk if need be)
             6 Kettle Swings 55/35
             7 Pull ups
             8 Knees to elbows
             9 Box Jumps 24"/20"
            10 Cals on Assault bike
            11 Burpees
            12 Overhead walking lunge with plate 45/25

Example:
 do 1 sumo deadlift high pull then
2 thrusters and 1 sumo high pull then
3 push press 2 thrusters and 1 sumo high pull
continue until you do all 12.

POST TIME!!!!

Wednesday, 12/23/2015

Warm up:  Choice

Strength:  In WOD

WOD:  On the minute for 20 minutes
              -4 Bar over burpees
              -4 Dead lifts

Try to go heavy!

Post weight used!

Tuesday, 12/22/2015

Warm up:  Choice

Strength:  None

WOD:  For time
             -10 Push ups
             -10 Pull ups
             -10 Kettle Swings 55# / 35#
             -10 Knees to Elbows
             -20 Push ups
             -20 Kettle Swings
             -20 Knees to Elbows
             -30 Push Ups
             -30 Pull ups
             -30 Kettle Swings
             -30 Knees to Elbows
             -40 Push ups
             -40 Pull ups
             -40 Kettle Swings
             -40 Knees to Elbows

Post time!

Monday, 12/21/2015

Warm up:  Dynamic

Strength:  Front Squat 7-5-3-3-1-1-1
                Increase weight each set working up to a heavy 1 rep or 1 rep max

WOD:  For time:
             -10-9-8-7-6-5-4-3-2-1
              -Wall Balls 20# / 14#
              -Box Jumps 30" / 24"
              -Ab Mat Sit ups

Post Front Squat Weight and time.

Remember if you want you weight posted to the board, make sure you have a trainer verify it.

           

Friday, 12/18/2015

Warm up:  Dynamic

Strength:  None

WOD:  On the minute for 20 minutes:
             Odd minutes: 1-3-5-7-9-11-13-15-17-19
              -5 pull ups
              -Max rep Knees to Elbows with remainder of minute

              Even minutes: 2-4-6-8-10-12-14-16-18-20
              -5 bar dips
              -Max rep Hand release push ups with remainder of minute

Post total # of Knees to elbows and total push ups.

Thursday, 12/17/2015

REST DAY!!!

Wednesday, 12/16/2015

Warm up:  Choice

Strength:  In WOD

WOD:  10 Rounds for time:
              -3 Squat Cleans 185# / 135#
              -4 Box Jumps 24" / 20"

Post time.

Tuesday, 12/15/2015

Warm up:  Choice

Strength:  None

WOD:  3 cycles
             -Row 100m
              Rest 30 seconds
             -Row 200m
              Rest 30 seconds
             -Row 300m
              Rest 30 seconds
             -Row 400m
         
             Rest 5 minutes between cycles.

             The point here is to push the pace!  This should be a much faster pace than your normal 500m pace.

Post total time for each cycle.

Monday, 12/14/2015

Warm up:  Dynamic

Strength:  Bench 5x5 (all 5 work sets at same weight)

WOD:  AMRAP 7 minutes
             -7 ab mat sit ups
             -7 ball slams 40# / 25#

Post bench weight and # of rounds completed.

Friday, 12/11/2015

Warm up:  Choice

Strength:  Rest

WOD:  Start the clock
            At the top of every minute do:
            -10 Kettle Swings 55# / 35#
           With the remaining time left in the minute
            -ROW

            Continue until you row 2500 meters.

Post # of rounds needed to get 2500 meters with total time.
         

Thursday, 12/10/2015

Rest day!

Wednesday, 12/9/2015

Warm up:  Choice

Strength:  In WOD

WOD:  For time:
             21-15-9
            -Back Squats
            -Toes To Bar
            -Front Rack Stationary Lunges
            -Back Extensions

Weights are suggested.  Go as heavy on squats as you are comfortable.

RX: Squat = 275# / 155#  Front Rack Lunges = 95# / 65#

Level 2:  Squat = 225# / 135#  Front Rack Lunges = 75# / 55#

Level 1:  Squat = 185# / 95#  Front Rack Lunges = 55# / 35#

Post weights and time.

Tuesday, 12/7/2015

Warm up:  Dynamic

Strength: In wod

WOD:  For time
             21-15-9
             -Bench Press
             -Chin ups
             -Bar Dips
             -Knees to Elbows

Post weight used for Bench and time!

Monday, 12/7/2015

Warm up:  Dynamic

Strength:  In WOD

WOD:  On the minute 30 minutes:
             -1 Dead lift
             -1 Power Clean
             -1 Front Squat

Try to go heavy!!!!

Post weight used.

Reindeer Games

Please don't forget!  We have 3 teams from APE that will be competing over at the Reindeer Games in Medford!

If you can get away, get over there and cheer them on!!!!!!!

Friday, 12/4/2015

Warm up:  Dynamic

Strength:  BACK SQUAT 6 x 5
                BENCH PRESS 6 x 5
                Start the clock:  At 0:00 complete 1st set of 5 Back Squats.  At 2:00 Complete 1st set of 5 Bench Press.  Continue alternating sets every 2 minutes for 24 minutes.

WOD:  2 rounds for time:
              -Row 500m
              -50 Push ups

Post weight for Bench and Squat and time for WOD.

Thursday, 12/3/2015

Rest day!  Do something fun!

Wednesday, 12/02/2015

Warm up:  Choice

Strength: Rest

WOD:  3 rounds each for max calories

             3 minutes of:
              -30 seconds on 30 seconds off
               -Assault bike for calories.

             Rest 5 minutes between rounds.

You will ride a total of 9 intervals.  3 each round.

Post calories for each 3 minute round.

Tuesday, 12/2/2015

Warm up:  Choice

Strength:  None

WOD:  For time:
             -20 Hang Power Cleans 155# / 95#
             -20 Wall Balls 20# / 14#
             -20 Box Jumps 24" / 20"
             -20 Burpees
             -15 hang power cleans
             -15 wall balls
             -15 box jumps
             -15 burpees
             -10 hang power cleans
             -10 wall balls
             -10 box jumps
             -10 burpees

Post time.

Monday, 11/30/2015

Warm up:  Dynamic

Strength:  Bench 3 sets 20 reps

WOD:  For time:
             -65 calorie row
             -100 Double unders
             -45 calorie row
             -85 double unders
             -25 calorie row
             -50 double unders

Post bench weight and time.

Friday, 11/27/2015

Lets try to burn off some of what we took in yesterday!!


Warm up:  Choice

Strength: None

WOD:  AMRAP 30 minutes:
             -15 calorie row
             -5 ball slams 40# / 30#
             -15 kettle swings 55# / 35#
             -5 ball slams 40# / 30#
             -15 knees to elbows or GHD sit ups
             -5 burpees
             -100 single jump ropes

Post time!

Happy Thanksgiving!

Happy Thanksgiving to all!

First I want to wish everyone a very happy thanksgiving!  I hope everyone had a fantastic day!  Hopefully you all got to spend it with good friends and family.

I want to take this chance to let you all know just how thankful I am for each and every person who makes this gym what it is.  I really could never have imagined it becoming what it is today.  It is all a result of the members who give so much back!  I truly appreciate all of you!

I look forward to continuing to grow and improve the gym, and I hope all of you will continue to stick with me as we make it happen!

Thank you so much!!!
Jake

Wednesday 11/25/2015

Warm up: Choice

Strength: Front Squat 3 sets 5 res

Wod: For time:
          -row 750m
          -20 pull ups
          -20 push ups
          -20knees to elbows
          -row 500m
          -15 pull ups
          -15 push ups
          -15 knees to elbows
          -row 250m
          -10 pull ups
          -10 push ups
          -10 knees to elbows

Post front squat weight and time.

Tuesday, 11/24/15

Warm up: choice

Strength: none

WOD: 5 rounds for time:
            15-GHD's
            10- back Ext
            15- hang power clean 75/115

Post time and weight on board

Monday, 11/23/2015

Warm Up: Row 1500 meters

Strength: 3x5 strict press (same weight all work sets)

WOD: 3 Rounds for time:
            15- Thrusters 95/65
            12- Burpees
         
post weight and time

Friday, 11/20/2015

Warm up:  Choice

Strength:  None

WOD:  3 Rounds for time:
             -1 mile Ride Assault Bike
             -21 Wall Balls 20# / 14#
             -12 Box Jumps 24" / 20"

Post time.

Wednesday, 11/18/2015

Warm up:  Choice

Strength:  None

WOD:   2 Rounds each For time
             -Row 250m
             -50 Air Squats
             -25 Kettle Swings 55# / 35#
             -10 Burpees

Rest 5 minutes between rounds.

Post time for each round.

Tuesday, 11/17/2015

Warm up:  Choice

Strength: In WOD

WOD:  For time:
             50-40-30-20-10
             Bench Press 95# / 65#
             Double unders
             7 Power Cleans after every round 165# / 95#

Parker, Jantz, Ruben tested and approved!!!!!!!!


Post time!

Friday, 11/13/2015

Warm up:  Dynamic

Strength:  Back Squat Build to a heavy 3 reps

WOD:  MAX EFFORT for time:
             -75 calories on Assault bike

Post squat weight and time on bike.

Wednesday, 11/11/2015

This workout is usually posted on November 12th, but since the 12th is our rest day, I am posting it for Wednesday.
Please read the story about WADE.  I really love this cause and am happy to donate to it every year, as well as post this workout each year for all of us to participate in!

Warm up:  Choice

Strength:  None

WOD:   "WADE"

"Wade"

Complete 5 rounds for time:

50 lbs One Arm DB Power Snatch - 11 reps
50 lbs One Arm DB Thruster - 12 reps
Pull Ups w/ the 50 lbs DB - 11 reps

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

*Scale the weight as needed

*If you are not comfortable with the movements, substitute a clean and jerk for the snatch.

Wade DeBruin is the inspiration for the workout listed above and the Wade's Army effort undertaken by Power Athletes around the world. He was diagnosed with Neuroblastoma at 18 months, an aggressive form of cancer attacking the nerve tissues in the body. He lost his fight on November 12, 2011; he was two just years old. To remember Wade's battle, Power Athlete HQ created the Wade's Army charity effort to raise money for the fight against pediatric cancer. Wade is survived by his parents, Heather & Scott, his older sister and twin sister. For more information and to donate please read the Wade’s Army page on Power Athlete HQ. 

WADE’S ARMY MISSION

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

Throughout 2015, Wade’s Army will be campaigning throughout several different channels and promotions in an effort to spread Neuroblastoma awareness to a large audience. Thursday, November 12th, 2015 all of Wade’s Army’s efforts will lead up to our 4th annual Wade’s Day. This will include a workout dedicated to Wade DeBruin and his fight against Neuroblastoma hosted byPower Athlete. Spread the word about brave Wade, enlist in Wade’s Army and our fundraising efforts! Donations go along way, but helping spread the awareness of Neuroblastoma and recruiting more to the cause will help us reach our goal!

Tuesday, 11/10/2015

Warm up:  Choice

Strength:  In wod

WOD:  7 rounds for time:
             -7 Power Cleans 95# / 65#
             -7 Thrusters 95# / 65#
             -7 Burpees over the bar

Post time!

Monday, 11/9/2015

Warm up:  Dynamic

Strength:  In wod

WOD:  For time:
             10-9-8-7-6-5-4-3-2-1
              Bench press
              Burpees
             1-2-3-4-5-6-7-8-9-10
              Ball Slams 40# / 30#
              Bench press

Do all 10 rounds of bench and burpees before starting ball slams and bench.

RX: 185# / 105#
Level 2:  155# / 95#
Level 1:  135# / 75#

Post weight and time.

Friday, 11/6/2015

Warm up: Choice

Strength:  Rest

WOD:  4 Rounds NOT for time:
             -Row 1000m
             -10 Pull ups
             -20 Push ups
             -30 Air Squats
             -100 Single under jump rope

NOT For time!  Keep everything at a conversational pace and focus on quality movements.

Wednesday, 11/4/2015

Warm up:  Choice

Strength:  In wod

WOD:  For time
             -20 Back Squats 225# / 135
             -150 Double Unders
             -15 Back Squats 255# / 165#
             -100 Double Unders
             -10 Back Squats 275# / 185#
             -50 Double Unders

RX = Men 225# - 255# - 275#
          Women 135# - 165# - 185#

Level 2 = Men 185# - 205# - 225#
                Women 95# - 115# - 135#

Level 1 = Men 95# - 135# - 155#
                Women 45# - 65# - 95#

Post weight used and Time.

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.