Warm up: Dynamic
Strength: None
WOD: 5 Rounds EACH for time:
-Row 500m
-25 Air Squats
-15 Kettle Swings 55# / 35#
-5 Burpees
Rest 4 minutes between each round.
Post time for EACH round.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Monday, March 7, 2016
Sunday, March 6, 2016
Monday, 3/7/2016
Re Do 16.2. Or if you do not want to Re Do the wod, do your choice of wod.
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open .
Tuesday, March 1, 2016
Wednesday, 3/2/2016
Warm Up: Choice
Strength: None
WOD: For Time
40- Row for Cal
21- Toes to Bar
30- Row for Cal
15- Toes to Bar
20- Row for Cal
9- Toes to Bar
Post time on board.
Strength: None
WOD: For Time
40- Row for Cal
21- Toes to Bar
30- Row for Cal
15- Toes to Bar
20- Row for Cal
9- Toes to Bar
Post time on board.
Monday, February 29, 2016
Tuesday, 3/1/2016
Warm up: Choice
Strength: In wod
WOD: For time:
-100 Reps Bench Press 135# / 85#
Every time you rack the weight:
-10 Calories on assault bike.
Post Time, and # of calories
Strength: In wod
WOD: For time:
-100 Reps Bench Press 135# / 85#
Every time you rack the weight:
-10 Calories on assault bike.
Post Time, and # of calories
Monday, 2/29/2016
If you did not complete the open wod on Friday get it done!
or
Redo OPEN 16.1
If you are choosing not to redo 16.1 then:
Warm up: Choice
Strength: Front Squat 3 sets 5 reps All work sets at same weight
WOD: AMRAP 7 minutes
-5 Toes to Bar
-7 Box Jumps 24"/20"
-10 Air Squats
Post 16.1 Score
or
Front Squat weight and rounds completed.
or
Redo OPEN 16.1
If you are choosing not to redo 16.1 then:
Warm up: Choice
Strength: Front Squat 3 sets 5 reps All work sets at same weight
WOD: AMRAP 7 minutes
-5 Toes to Bar
-7 Box Jumps 24"/20"
-10 Air Squats
Post 16.1 Score
or
Front Squat weight and rounds completed.
Thursday, February 25, 2016
Friday, 2/26/2016
TIME FOR THE OPEN!!!!!!!!!!!!!!!!!!!
Warm up: Choice
WOD: OPEN WOD 16.1
Warm up: Choice
WOD: OPEN WOD 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
Women lunge 65 lb.
Post rounds completed to comments and/or register and submit your score as part of the 2016 Reebok CrossFit Games Open.
IF you are registered for the open then you MUST BE JUDGED by someone who has passed the judges course!
See full details and rules for this wod at the gym or online.
See scaled details online as well!
Post your score to the board and if you are registered post online!
Wednesday, February 24, 2016
Tuesday, February 23, 2016
Wednesday, 2/24/2016
Warm up: Assault bike 5 minutes
Then
3 rounds at a warm up pace
-5 Pull ups
-10 Push ups
-15 air squats
Strength: Find a 1 rep max POWER CLEAN
WOD: 4 Rounds
-25 Calorie Row
-12 Hang Power Cleans 115# / 75# (Except for Cally you go 135#)
Post Power Clean weight and time.
Then
3 rounds at a warm up pace
-5 Pull ups
-10 Push ups
-15 air squats
Strength: Find a 1 rep max POWER CLEAN
WOD: 4 Rounds
-25 Calorie Row
-12 Hang Power Cleans 115# / 75# (Except for Cally you go 135#)
Post Power Clean weight and time.
Monday, February 22, 2016
Tuesday, 2/23/2016
Warm up: Choice
Strength: None
WOD: 3 Rounds for time:
-20 Wall Balls 30# / 20#
-15 Pull ups
-20 Ab mat sit ups
-30 Wall Balls 20# / 14#
-15 Pull ups
-20 Ab mat sit ups
Note*** 20 wall balls are heavier weight than the 30 wall balls!
Post time
Strength: None
WOD: 3 Rounds for time:
-20 Wall Balls 30# / 20#
-15 Pull ups
-20 Ab mat sit ups
-30 Wall Balls 20# / 14#
-15 Pull ups
-20 Ab mat sit ups
Note*** 20 wall balls are heavier weight than the 30 wall balls!
Post time
Sunday, February 21, 2016
Monday, 2/22/2016
Warm up: Dynamic
Strength: Rest
WOD: 10 Rounds for time:
-30 Double Unders
-10 Kettle Swings 55# / 35#
-10 Burpees
Post time.
Strength: Rest
WOD: 10 Rounds for time:
-30 Double Unders
-10 Kettle Swings 55# / 35#
-10 Burpees
Post time.
Thursday, February 18, 2016
Friday, 2/19/2016
Warm up: Dynamic
Strength: None
WOD: For time:
-50 Calorie Row
-40 Wall Balls 30# / 20#
-30 Burpee Box Jump overs
-40 Calorie Row
-30 Wall Balls
-20 Burpee Box Jump overs
-30 Calorie Row
-20 Wall Balls
-10 Burpee Box Jump Overs
Post time.
Strength: None
WOD: For time:
-50 Calorie Row
-40 Wall Balls 30# / 20#
-30 Burpee Box Jump overs
-40 Calorie Row
-30 Wall Balls
-20 Burpee Box Jump overs
-30 Calorie Row
-20 Wall Balls
-10 Burpee Box Jump Overs
Post time.
Wednesday, February 17, 2016
Tuesday, February 16, 2016
Wednesday, 2/17/2016
Warm up: Choice
Strength: IN WOD
WOD: Complete 5 rounds:
-Bench Press Max Reps Unbroken 80% Bodyweight
Rest 1 minute
-40 Double Unders
Rest 1 minute
-Max Rep Chin ups
Rest 1 minute
Post reps of both bench and chin ups for each round.
Strength: IN WOD
WOD: Complete 5 rounds:
-Bench Press Max Reps Unbroken 80% Bodyweight
Rest 1 minute
-40 Double Unders
Rest 1 minute
-Max Rep Chin ups
Rest 1 minute
Post reps of both bench and chin ups for each round.
Monday, February 15, 2016
Tuesday, 2/16/2016
Warm up: Dynamic
Strength: Press 5x3 all work sets at same weight
WOD: For time:
-200 Kettle Swings 55# / 35#
Post press weight and time.
Strength: Press 5x3 all work sets at same weight
WOD: For time:
-200 Kettle Swings 55# / 35#
Post press weight and time.
Sunday, February 14, 2016
Monday 2/15/2016
Warm Up: Choice
Strength: Rest
WOD: For Time
42-30-18
Wall Balls #20/14
Toes to Bar
Strength: Rest
WOD: For Time
42-30-18
Wall Balls #20/14
Toes to Bar
Thursday, February 11, 2016
Friday 2/12/2016
Warm Up: run 800 meter and stretch
Strength: Rest
WOD: MORE BURPEES!!!!!!! Just Kidding
For Time:
30- Back Squats #185/135
50- Cals on the Assault Bike
ENJOY Post weight and Time
Strength: Rest
WOD: MORE BURPEES!!!!!!! Just Kidding
For Time:
30- Back Squats #185/135
50- Cals on the Assault Bike
ENJOY Post weight and Time
Tuesday, February 9, 2016
Wednesday, 2/10/2016
Warm up: Choice
Strength: In WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Bench Press 75% body weight
-Burpees
Rest 3 minutes
1-2-3-4-5-6-7-8-9-10
-Bar Dips
-Knees to Elbows
Post time for each part.
Strength: In WOD
WOD: For time
10-9-8-7-6-5-4-3-2-1
-Bench Press 75% body weight
-Burpees
Rest 3 minutes
1-2-3-4-5-6-7-8-9-10
-Bar Dips
-Knees to Elbows
Post time for each part.
Monday, February 8, 2016
Tuesday, 2/9/2016
Warm up: Choice
Strength: None
WOD: HERO WOD "SISSON"
AMRAP 20 Minutes:
-1 Rope Climb
-5 Burpees
-200m Run
Post rounds completed.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
Strength: None
WOD: HERO WOD "SISSON"
AMRAP 20 Minutes:
-1 Rope Climb
-5 Burpees
-200m Run
Post rounds completed.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
Sunday, February 7, 2016
Monday, 2/8/2016
Warm up: Dynamic
Strength: Squat Cleans 5-5-3-3-1-1
Increase weight each set
WOD: For time:
-Row 500m
-50 GHD Sit ups
-Row 1000m
-30 GHD Sit ups
-Row 2000m
-20 GHD Sit ups
Post squat clean weight and time.
Strength: Squat Cleans 5-5-3-3-1-1
Increase weight each set
WOD: For time:
-Row 500m
-50 GHD Sit ups
-Row 1000m
-30 GHD Sit ups
-Row 2000m
-20 GHD Sit ups
Post squat clean weight and time.
Thursday, February 4, 2016
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!!
Wednesday, February 3, 2016
Tuesday, February 2, 2016
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.
Monday, February 1, 2016
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.
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.
Sunday, January 31, 2016
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!
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!
Thursday, January 28, 2016
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.
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.
Tuesday, January 26, 2016
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.
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.
Monday, January 25, 2016
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.
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.
Sunday, January 24, 2016
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
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
Thursday, January 21, 2016
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
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
Wednesday, January 20, 2016
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.
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.
Monday, January 18, 2016
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.
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.
Sunday, January 17, 2016
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
Strength: In WOD
WOD: For time
21-15-9
-Deadlifts 275# / 175#
-Back extensions
-GHD Sit ups
Post time
Thursday, January 14, 2016
Friday, 1/15/2016
Warm up: Choice
Strength: None
WOD: For time
27-21-15-9
-Row for Calories
-Thrusters 95# / 65#
Post time.
Strength: None
WOD: For time
27-21-15-9
-Row for Calories
-Thrusters 95# / 65#
Post time.
Tuesday, January 12, 2016
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
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
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
Sunday, January 10, 2016
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.
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.
Thursday, January 7, 2016
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.
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, January 6, 2016
Tuesday, January 5, 2016
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!
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!
Monday, January 4, 2016
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.
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.
Sunday, January 3, 2016
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.
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.
Tuesday, December 29, 2015
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.
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.
Monday, December 28, 2015
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
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
Sunday, December 27, 2015
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.
Wednesday, December 23, 2015
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!!!!
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!!!!
Tuesday, December 22, 2015
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!
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!
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!
Sunday, December 20, 2015
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.
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.
Thursday, December 17, 2015
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.
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.
Wednesday, December 16, 2015
Tuesday, December 15, 2015
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.
Strength: In WOD
WOD: 10 Rounds for time:
-3 Squat Cleans 185# / 135#
-4 Box Jumps 24" / 20"
Post time.
Monday, December 14, 2015
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.
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.
Sunday, December 13, 2015
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.
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.
Thursday, December 10, 2015
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.
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.
Wednesday, December 9, 2015
Tuesday, December 8, 2015
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.
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.
Monday, December 7, 2015
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!
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!
Sunday, December 6, 2015
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.
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.
Thursday, December 3, 2015
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!!!!!!!
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.
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.
Wednesday, December 2, 2015
Tuesday, December 1, 2015
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.
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.
Monday, November 30, 2015
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.
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.
Sunday, November 29, 2015
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.
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.
Thursday, November 26, 2015
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!
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
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
Tuesday, November 24, 2015
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.
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.
Monday, November 23, 2015
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
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
Sunday, November 22, 2015
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
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, November 20, 2015
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.
Strength: None
WOD: 3 Rounds for time:
-1 mile Ride Assault Bike
-21 Wall Balls 20# / 14#
-12 Box Jumps 24" / 20"
Post time.
Tuesday, November 17, 2015
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.
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!
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!
Thursday, November 12, 2015
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.
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.
Tuesday, November 10, 2015
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"
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
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!
Monday, November 9, 2015
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!
Strength: In wod
WOD: 7 rounds for time:
-7 Power Cleans 95# / 65#
-7 Thrusters 95# / 65#
-7 Burpees over the bar
Post time!
Sunday, November 8, 2015
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.
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.
Thursday, November 5, 2015
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.
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.
Tuesday, November 3, 2015
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.
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.
Monday, November 2, 2015
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.
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.
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, October 30, 2015
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
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
Tuesday, October 27, 2015
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.
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.
Monday, October 26, 2015
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.
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.
Thursday, October 22, 2015
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
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
Tuesday, October 20, 2015
Wednesday, 10/21/2015
Warm Up: Choice
Strength: Bench 5x3
WOD: 3 Rounds for Time
-Run 200m
-20 Push Ups
-40 Double Unders
Monday, October 19, 2015
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!
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!
Sunday, October 18, 2015
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!!!
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!!!
Thursday, October 15, 2015
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.
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.
Tuesday, October 13, 2015
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
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
Monday, October 12, 2015
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
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
Sunday, October 11, 2015
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.
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.
Thursday, October 8, 2015
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
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
Tuesday, October 6, 2015
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!!
Strength: 3x5 heavy Front Squats
WOD: 3 Rounds for Time
-50 GHD's
-50 Back Ext
Post Time on the board!!
Monday, October 5, 2015
Tuesday 10/6/2015
Warm Up: Choice
Strength: Rest
WOD: 3 rounds for Time
-Run 800
- 25 Thrusters #75/45
Post Time!!!
Strength: Rest
WOD: 3 rounds for Time
-Run 800
- 25 Thrusters #75/45
Post Time!!!
Sunday, October 4, 2015
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
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
Thursday, October 1, 2015
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!!
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!!
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