Wednesday, 10/26/2016

Warm Up: Choice

Strength: Back Squat 2x20

Accessory Work: Stretch for 5-10 minutes

WOD: 4 Rounds for Time:

15- Wall Balls #20/14
Row 300 Meters
7- Ball Slams #40/30

Cash Out 80 Double Unders
*after completing your 4th round, complete the 80 D.U's

Post weight and time

Tuesday, 10/25/ 2016

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

Monday, 10/24/2016

Warm up: row 750m, 3 rounds of Cindy

Strength: 3x3 Cleans

Accessory Work: 3 sets of 30 double unders

WOD: For time
100- Double unders
80-  Air squats
60- Row for Cal
40- Toes to Bar
20- Chest to Bar

Post time and weight

Friday, 10/21/2016

Warm Up: Row 2000m

Strength: 3x3 deadlift

Accessory Work: 2 set of 2 min planks

WOD: On the minute for 21 minutes.
Minute 1: 10 deadlifts 165/115 Scale this weight to 50% of what you did for the 3x3 deadlift.
Minute 2: 20 GHD's
Minute 3: 35 Double unders Do not scale these to singles.  Work on the double unders.  If you need to scale, scale the number of reps down but do double unders.

Post # of rounds not completed and weight

Wednesday, 10/19/2016

Warm Up: Choice

Strength: Front Squat 2x20

Accessory Work: double under. 3 sets of 50

WOD: "Grace"
30- Clean and Jerks 135/95

Post time and weight

Monday, 10/17/2016

Warm Up: Choice

Strength: Bench Press. 3x10

Accessory Work: two sets of max reps is muscle ups

WOD: 4 Rounds for time:
10- Pull ups
15- Burpees
20- Wall Balls 20/14
25- Ab Mat Sit Ups
30- double unders

Post weight and time

Friday, 10/14/2016

Warm Up: Row 2000m

Strength: Rest

Accessory Work: 3 sets of 1 min planks

WOD: "Karen"
-150 Wall Balls 20/14

Complete for time and post on whiteboard.

STAY SAFE WITH THE WEATHER!

Wednesday, 10/12/2016

Warm Up: Choice

Strength: Front Squat  5x3 heavy

Accessory Work: 3x50 Double Unders

WOD: For Time:
Row 1000m
-50 Burpees
-50 Box Jumps 24/20
Run 800m

Post weight and time

Tuesday, 10/11/2016

Warm Up: Choice

Strength: Deadlift 4x6

Accessory Work: Crossover Symmetry

WOD: For Time:
Run 400m
25- Pull Ups
100- Double Unders
25- Pull Ups
Run 400

Post weight and time

Monday, 10/10/16

Warm Up: Run Washburn Loop

Strength: 5x5 Strict weighted Pull Ups

Accessory Work: 3x20 ab mat sit ups

WOD: 5 Rounds for time
7- SQUAT Clean #155/110
14- Kettle Swings #70/55

Post Time and weight

Friday,10/7/2016

Warm Up: Choice

Strength: 1 Rep Max Squat Clean

Accessory Work: 3x 50 Double Unders Unbroken

WOD: 8 rounds
-250m Row
Rest 1 minute between rounds

Post Weight and times

Tuesday,10/4/2016

Warm up: row 2k

Strength: front squat 2x20

Accessory Work: 4x10-15 toes 2 bar unbroken

WOD: AMRAP 12 mins
5-10-15-20-etc
Wall balls #20/14
Pull ups

Post reps completed and weight

Monday, 10/3/2016

Warm Up: 5 rounds of Cindy

Strength: 3x5 Squat Cleans @70%

Accessory Work: 3x10 Bar Dips Strict

WOD: 3 Rounds for time
21- Row for Calories
15- Bar facing Burpees
 9- Thrusters # 95/65

Post weight and time

Friday, 9/30/2016

Warm Up: run 1 mile

Strength: Back Squat 1x3 @65%, 1x3 @75%, 3x3 @80%

Accessory Work: 3x20 Ghd with a 15 lbs

WOD: 30-20-10
-Row for Cals
-Push press 115/85

Post weight and time

Wednesday, 9/28/2016

Warm Up: 7 rounds of Cindy.

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: "Nancy"
5 Rounds for Time
-Run 400m
-15 Overhead Squats #95/65

* If you cannot do OH Squats, do Front Squats #135/95

Post Time and weight

Tuesday, 9/27/2016

Warm Up: Choice

Strength: Find a one rep max Deadlift

Accessory Work: 10 minutes of a weakness

WOD: 5 Rounds for time
-Row 500 meters
21- Deadlifts 155/115

Post weight and time.

Monday, 9/26/2016

Warm Up: Run 800m,50 ab mats,40 air squats,30 push ups,20 burpees,10 pull ups

Stength: 3 rep max-bench

Accessory Work: 3 sets of max effort of T2B. Rest as needed

WOD: 100-80-60-40-20
Double unders
Complete 20 burpees between sets of double unders

Post weight and time

Friday, 9/23/2016

Warm Up: 2 rounds: run 400m, 10 inch worms, 15 GHD's, 10 pull Ups

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: AMRAP 20 Mins
15- Thrusters 95/65
15- Box Jump Overs 24/20
15- Row Cal
15- T2B

Post time and weight

Wednesday,9/21/2016

Warm Up:two rounds Run 400m, 20 GHD, 15 push ups, 10 pull ups.

Strength: find a one rep max for back squat

Accessory Work: 2x20 good mornings

WOD:
With a continuously running clock, every three minutes complete 250m row and 10 burpees until you complete 10 rounds


Post time and weight!! Don't be scared to push the weight attempting to get that new PR on back squat

Tuesday, 9/20/2016

Warm Up: Run 800, 10 inch worms, 15 Goblet Squats, 20 GHD sit ups

Strength: OHS 3x5

Accessory Work: Crossover Symmetry

WOD: 50-30-10
- Row or bike for Cals
- Overhead weighted Lunges #25/15
- Ab Mat Sit Ups

Post time and weight

Monday, 9/19/2016

Warm up: choice

Strength: rest

Accessory work: clean and jerk technique

WOD: "Grace"
30- Clean & Jerks 135/95

Post weight and time

Friday,9/16/2016

Warm Up: run 1 mile, 5 rounds of Cindy

Strength: Front squat 5x3

Accessory Work: 10 mins of a weakness. Pick a movement

WOD: 5 rounds for time:
-Row 15 Cals
-10 Box Jumps (high) 30/24"

Post weight and time

Wednesday, 9/14/2016

Warm Up: Choice

Strength: Rest

Accessory Work: 3 sets ME Push Ups: rest as needed

WOD: "Coe"
10 Rounds of
10- Thrusters #95/65
10- Ring Push Ups

Post time and weight

Tuesday, 9/13/2016

Warm Up: Choice

Strength: Deadlift 3x10

Accessory Work: Bar muscle progressions

WOD: 3 Rounds For Time
40- Wall Balls #20/14
21- Burpees

Post weight and Time

Monday, 9/12/2016

Warm Up: Run 800 meters, 20 Strict pull ups, 50 Air squats. Complete the warm up of Crossover symmetry.

Strength: 5x3 Strict Press

Accessory Work: Tabata of ab mat sit ups

WOD: Complete
-5 Minutes of Rowing for Calories
-5 Minutes of Push Press for reps  #115/80
**THERE IS NO REST BETWEEN MOVEMENTS**

Post weight. Post calories rowed and reps completed of Push Press

Friday, 9/9/2016

Warm Up: Run Washburn Loop

Strength: 4x6 Back Squat

Accessory Work: 5-10 minutes of pistols

WOD: For Time:
100- Double Unders
25- Toes to Bar
25- Deadlift #225/155
50- Box Jump Overs
* jump onto the box and jump off the opposite side, turn around and do the same.

Post Time and weight.

Wednesday, 8/31/2016

Warm Up: Run Washburn Loop

Strength: In WOD

Accessory Work: 40 Back Exts, 40 GHD's

WOD: Complete:
 Back Squat 1-1-1-1-1-1-1
weights should increase on each set of one.
Rest 5 Minutes
Row 2000 meters

Post heaviest weight completed and time of row.

Tuesday, 8/30/2016

Warm Up: choice

Strength: Press 4x6 same weight

Accessory Work: 3x10 bar dips

WOD: AMRAP 10 mins
7- pull ups
7- push ups
7- Air squats

Post wight and time

Monday, 8/29/2016

Warm Up: Run 1 mile then 20 reps each of air squats, push ups, GHD's

Strength: Bench Press 3x6 same weight

Accessory Work: HSPU 5x5 strict or kipping

WOD: For Time:
30-Power Cleans #115/85
30-Box Jumps 24/20"
3 - Rope Climbs
20-Power Cleans #115/85
20- Box Jumps 24/20"
2 - Rope Climbs
10- Power Cleans #115/85
10- Box Jumps 24/20"
1 - Rope Climb

Post time and weights

Friday, 8/26/2016

Warm Up: Choice

Strength: Front Squat find a 1 RM

Accessory Work: 2x20 back ext

WOD: For time
10- 8- 6- 4- 2  Squat cleans  #155/105
100-80-60-40-20  Double Unders

10-S.cleans,100 DU, 8-S cleans,80 DU  etc

Post Weight and time

Wednesday, 8/24/2016

Warm Up: Row for 5 mins then stretch out for 10 mins

Strength: Deadlift 4x5 same weight

Accessory Work: Good Mornings 2x20

WOD: Complete for Times:
3 sets of 800 meter runs
Rest 5 Minutes between each set

Post times and weight

Tuesday, 8/23/2016

Warm Up: 7 rounds of Cindy(5 Pull up,10 Push up, 15 Air Squats)

Strength: Rest

Accessory Work: Pick a weakness, work 10 minutes

WOD: 4 Rounds for Time:
-15 Bench Press #135/95
-15 Row For Cal
-60 Double Unders

Post time and weight. Compare 11/25/2014

Monday, 8/22/2016

Warm Up: Washburn Loop Run.

Strength: 5 sets of 1-squat clean+2 Front squats. Add weight as you go through sets

Accessory Work: Handstand Pushups 4x7

WOD: For Time complete
45- Bar facing Burpees
50- Thrusters 75/55
45-Bar facing Burpees
*must jump with both feet over bar. No Stepping over the bar

Post time and weights.

Friday, 8/19/2016

Warm Up: Run 800 meters

Strength: Rest

Accessory Work: 75 GHD's

WOD: For Time:
 Row  1000m
 30-Deadlift #225/155
100- Air Squats

Post Time and weight. Compare to 1/27/2016

Wednesday,8/17/2016

Warm up: choice

Strength: Rest

Accessory Work: 2 sets of max reps of toes to bar

WOD: For time complete:
Row 1000
30- kettles 70/55
Row 750
20-kettles 70/55
Row 500
10- kettles 70/55

Tueday, 8/16/2016

Warm Up: Choice

Strength: Bench Press 3x5

Accessory Work: 3 set of Max reps of Push Ups. Rest 1 min between sets

WOD: For Time
10-9-8-7-6-5-4-3-2-1- Box Jumps 24/20
1-2-3-4-5-6-7-8-9-10- Ball Slams 40/30
Cash Out with 150 Double Unders

Post time and weight

Monday, 8/15/2016

Warm Up: Run 1 Mile then 50 Push Ups

Strength: 3x8 Front Squats @70%

Accessory Work: 3 sets: Accumulate 1 min of "L" sets rest as needed

WOD: 4 Rounds for Time:
 Run 200 meters
10- Power Cleans #155/115
 2- Rope Climbs

Post Time and weight

Friday, 8/12/2016

Warm Up: Choice

Strength: 3x10 Strict Bar Dips

Accessory Work: Work 10 Minutes of Handstand progressions

WOD:
6x400 meter Runs

Rest double your time of work load for all six sets!!

Post times.

ENJOY THE WEEKEND!

Thursday, 8/11/2016

Rest Day

Wednesday. 8/10/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Work progressions of Handstand holds

WOD: For Time:
30- Back Squats #135/95
60- Burpees
30- Back Squats #135/95

Post Time and Weight

Tuesday, 8/9/2016

Warm Up: Run 800 meters, Row 750 meters

Strength: Rest

Accessory Work: Pick a movement of weakness and work for 5 minutes

WOD: "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift @1.5 of Bodyweight
Bench Press @ Bodyweight
Clean @ 75% of Bodyweight

Post time and weights

Monday,8/8/2016

Warm Up: choice

Strength: Back Squat: 3x8

Accessory work:progressions of chest to bar pull ups

WOD: EMOM 12 mins
5- thrusters 95/65
30- double unders

If you can't complete the full work load with the minutes or skip a minute, you owe 250 meters of rowing for each round not completed.

Post weight, time and meters completed

Friday, 8/5/2016

Warm Up: 5 rounds: 5 pull ups,5 push ups, 5  jumping squats 10 feet of broad jumps.

strength: 6x3 dead lifts @80%

Accessory Work: chest to bar pull ups

WOD: "Satan's Whiskers"
3 rounds for time
10-chest to bar pull ups
10-Front Squats #165/115
10 burpees

Post time and weight

Wednesday, 8/3/2016

Warm Up: choice

Strength: cleans 3x4 @80%

Accessory work: 2x10 T2B. The. Last set ME of T2B

WOD: for time
4 rounds:
Row 500
Run 400
30-GHD's

Post time and weight

Tuesday,8/2/2016

Warm Up: choice

Strength: front squats 3x5 @75%

Accessory Work: 5 minutes of double unders

WOD: "Annie"
50-40-30-20-10
Double unders
GHD's

Post weight and time

Monday, 8/1/2016

Warm Up:run 1 mile, 3 rounds CINDY

Strength: bench press 3x10

Accessory work: 3x 1 min plank

WOD:

"The Chief"
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds

Post time and weight 

Friday, july

Warm up: row 1500 meters

Strength: bench 5x3 heavy 80% of 1RM

Accessory Work: 50 GHD's

WOD: complete for time
Row 2000m
30- power cleans #135/95
Run 800 meters

Wednesday, 7/27/2016

Warm up: choice

strength: rest

Accessory Work: 4x8 strict bar dips. rest as needed

WOD: 2 rounds:
Run 600 meters
Rest as long as it took you to complete 600m
Run 400 meters
Rest as long as it took you to complete 400m
Run 200 meters
Rest as long as it took you to complete 200m

Post times.

Tuesday, 7/26/2016

Warm Up: run 800m then 4 rounds of Cindy

Strength: EMOM for 10 mins: 1 squat clean at 80-85%

Accessory Work: 4 sets of 15 GHD

WOD: for time
150-Double Unders
50- Wall Balls 20/14
100- Double Unders
35- Wall Balls 20/14
50- Double Unders
20- Wall Balls 20/14

Monday, 7/25/2016

warm up: choice

Strength: deadlift 3x5 heavy

Accessory work: snatch work 10 mins.  Work on pulls

WOD: for time
Run 400m
25-burpees
Row 500 meters
25- burpees
Run 400m

Post weight and time

Friday, 7/22/2016

Warm Up: Row 500m, Run 400, 15 Pull Ups, 15 Push Ups, 15 GHD's, repeat for second round of Pull ups, push ups and GHD's

Strength: Rest

Accessory Work: Choice

WOD: "SMALL" Hero WOD

Three rounds for Time

Row 1000 meters
50 Burpees
50 Box Jumps 24/20
Run 800 meters

CAP TIME: 60 Minutes

From Crossfit Main: U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Post time or work completed at cap time

Wednesday, 6/20/2016

Warm up: choice

Strength: squat clean 3x5

accessory work: strict pulls ups. 2 sets of Max reps. Rest as needed

WOD: EMOM 21 Minutes
minute 1: 8 back squats #185/135
Minute 2: Run 200
minute 3: 10 burpees

If you cannot complete the reps for that minute, it is a penalty.
1 penalty=15 double unders. I.e. 4 penalties= 60 double unders
TIME DOESN'T stop until all d.u are complete

Tuesday, 6/19/2016

Warm Up: choice

Strength: back squat 5x3 HEAVY

Accessory Work: 3 sets of 2 min planks. Rest as needed

WOD: for time 3 rounds:
Run 400
15- toes to bar
9- front squats #185/135

Post weight and time

Monday, 7/18/2016

warm up: run 1 mile, 25 push ups, 25 air squats, 25 good mornings

Strength: rest

Accessory Work: bar muscle progression

WOD: For Time: "FRAN"
21-15-9
Thrusters #95/65
Pull Ups

Post time 😁😎😳😳😳

Friday, 7/15/2016

Warm up: run 1 mile. 25-air squats, 25-push ups, 25 GHD's

Strength: Front squats: 5x3

Accessory work: choice

WOD: 3 rounds for time:
-run 400
-15 toes to bars
-15 burpees

Post weight and time

Wednesday, 7/13/2016

Warm Up: choice

Strength: Push Press 3x5 @70%

Accessory work: 5-10 mins of jerk positioning,

WOD: For time:
        -50 row cal
        -50 T2B
        -50 row cal
        -50 GHD's
        -50 row cal
        -50 ab mat sit ups

*20 mins cap on WOD
Post weight and time or reps completed

Tuesday, 7/12/2016

Warm Up: choice

Strength: Deadlift 5x3 80%

Accessory Work:

WOD: 8 rounds:
  -200 Row
  -200 Run
  -20. Double unders
REST 2 mins between rounds. Max effort each round

Post fastest and slowest round

Monday, 7/11/2016

Warm up: run 800 meters, 5 rounds of Cindy.(slow pace) (5 pull ups, 10 push ups, 15 air squats)

Strength: bench press 3x10. Same weight

Accessory work: bar muscle ups or strict pull ups: 5 mins

WOD: 3 rounds for time:
12- Wall balls 30/20
15- Power cleans #185/135
21- Burpees

Post weight and time

Friday, 7/8/2016

Warm up:  Bike or Row 5 minutes
                  Stretch Lunges, bounding, high skips, duck walks

Strength:  Back Squat 5x4

WOD:  20 Minutes EMOM (Every minute on the minute)
            -Minute 1: 10/12 Calorie row
            -Minute 2: 15 Kettle Swings 35/53
            -Minute 3: 20 Ab mat sit ups
            -Minute 4: 10 Wall Balls 14/20
            Repeat

Post squat weight and rounds completed.

Wednesday, 7/6/2016

Warm Up: Run Washburn loop then 25 reps of: air squats, push up and pull ups

Strength: Bench Press: 5x3 at a heavy weight

Accessory work: pick a bar movement and work technique with a light weight for 5-10 mins

WOD: 7 rounds:
            7 burpee box jumps 24/20 inch
            28 double unders
       
post time and weight

Tuesday 7/5/2016

Warm up:  Choice

Strength:  In Wod

WOD:  "Mr. Joshua"
               5 Rounds for time of:
                -400m Run
                -30 GHD Sit ups
                -15 Deadlifts 250# - 175#

Scale weight as needed.

Post time.

Friday, 7/1/2016

Warm Up: row 1K, 30 air squats, 30 ab mat sit up, 20 pull ups

Strength: none

Accessory Work: DOUBLE UNDERS!!!

WOD: get outside and Run or Row for 30 mins. Find a pace that you can maintain for 30.


ENJOY YOUR FAMILY AND FRIENDS ON THIS LONG WEEKEND! Get outside and enjoy the weather!

Wednesday, 6/29/2016

Warm up: choice 

Strength: none

Accessory Work: 3 sets max effort of T2B

WOD: AMRAP 10 minutes

             -3 Strict Chin ups
             -5 Hand Release push ups
             -7 Ab mat sit ups
             Rest 5 minutes
             AMRAP 10 minutes
             -20 Double Unders
             -5 Burpees

Post rounds completed for each.

Tuesday, 6/28/2016

Warm Up: 2 rounds of: 15 shoulder to overhead light bar, 10 pull ups, 25 yard walking lunges..

Strength: None

Accessory Work: spend 5-10 mins working on dropping into a squat clean position with light weight.

WOD: For time:
30- Squat Cleans #155/105
30- Front Squats #155/105
Run 800 meters

No rack allowed. Must be from the ground for the entire workout.

Post weight and time

Monday, 6/27/2016

Warm Up: Choice

Strength: Strict Press 4x3

Accessory Work: accumulate 2 mins: "L" sit. rest 3:00 mins. Accumulate 1 min of an "L" sit... use rings.

WOD: For Time:
Row 2K
then complete:
75 Push Ups
75 GHD's

*Every time you break the plank during push ups, stop and complete 7 KBS (#35/55).. then start again where you stopped at until you reach 75 push ups. Then complete 75 GHD's.

This is all on a running clock.

Post weight and time.

Friday, 6/24/2016

Warm Up: 20 good Mornings, 20 GHD's, 200 meter run, 10 Pull Ups-- 3 rounds, your pace!!

Strength: Clean & Jerk  3,3,3,1,1,1  end with a 90% of your 1RM

Accessory Work: Handstands ME x3  rest as needed. If you cannot do handstands, complete wall walks.

WOD: 6 Rounds for Time:
    - Run 200m
   - 10 Snatches #75/45
   - 10 Overhead Squats #75/45

Post Time and weight

Wednesday, 6/22/2016

Warm Up: Your Choice!!

Strength: Rest...

Accessory Work: work on squat Cleans.  Light weight where you can get under the bar quick. Work on get in a good position at the bottom of the clean.

WOD: For Time:
 -150 Push Ups
Every time you break plank, perform 20 Double Unders

Once you complete ALL push ups...

Complete 50 Knees to elbows
Every time you come off the bar, perform 5 Burpees

Post Time. Post how many breaks for each movement.

Tuesday, 6/21/16

Warm Up: Run Washburn Loop

Strength: 5x3 Front Squat @75-80%

Accessory Work: Muscle Up progressions

WOD: For Time:
    60-40-20  Row
  120-80-40 Air Squats

Row 60 cals, 120 Squats, 40 cals, 80 Squats etc...

Post weight and time

Monday, 6/20/2016

Warm up: row 750 meters, 50 steps(total) walking lunge, 20 kettles( light weight) 2 rounds

Strength: Push press:5x3 @70%

Accessory work: 5 mins of Ab Work

Wod: Kelly

5 rounds for time of:
Run 400 meters
30 box jumps, 24/20 
30 wall-ball shots, 20/14

Wednesday, 6/15/2016

Warm Up: Row 1000m, 10 Pull ups, 20 K2E, 10 good mornings w/ bar

Strength: Rest

Accessory Work: Snatch Pulls

WOD: For Time:
Run 800 meters
30- GHD
10- Back Squats
30- GHD
Run 800 meters

** Back Squat weight is 80% of your one rep max

Post weight and time

Tuesday, 6/14/2016

Sorry, I suck and spaced posting a WOD for Monday!!

Warm Up: Row for 5 mins

Strength: EMOM-as long as possible  5 strict pull ups.

Accessory Work: 50 Ab Mat Sit Ups

WOD: For Time
120-100-80-60-40 Double Unders
 10---8---6---4---2  Cleans   205/135

complete 120 Double Unders, 10 cleans, 100 double unders, 8 cleans...etc


Post rounds completed of strict pull ups and time of WOD

Friday, 6/10/2016

Warm up: Row 2k

Strength: Deadlift 3x3...HEAVY

Accessory Work: Muscle Ups

WOD: "Karen"
     -150 Wall Balls

Post time

Wednesday, 6/8/2016

Warm Up: 5 Rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)

Strength: Power Cleans 5x3 @65-80%

Accessory Work: 50 GHD's

WOD: "Triple 1's"
  Row 1000m
 100 Double Unders
  Run 1000m

post Time

ADVOCARE SPARK PARTY

THURSDAY 6:00pm at Crossfit APE

Hosted by Jantz and Christine Kahl

Join us for some Spark @ 6:00pm
& Informational Meeting @ 6:15-7:00pm

Special Guest Jen Charlton from Medford
FREE Samples & Drawing.

Message Jantz or Christine with any questions.

Event will also be shared on Gym's facebook page.

Tuesday, 6/7/2016

Warm Up: Choice

Strength: Front Squats  3x5 @70%

Accessory Work: Snatch Pulls light weight

WOD: AMRAP 7 MINUTES OF:

      BURPEES 

             

Post reps you completed on board

Monday, 6/6/2016

Warm Up: Run 1 mile

Strength: Back Squats  3x10

Accessory Work: 5 mins Double Unders

WOD: For Time
100- Row for Calories
75- Push Press #95/65
50- Toes 2 Bar
25- Thrusters #95/65

Post Time

Friday, 6/3/2016

Warm Up: Run 800, 20 push ups, 20 Air Squats, 20 thrusters(#45/35). Not fast

Strength: Rest

Accessory Work: Pistol work

WOD: Benchmark WOD  "Linda"
      Complete for Time
10-9-8-7-6-5-4-3-2-1
Deadlift @1.5 bodyweight
Bench Press @ bodyweight
Cleans @ .75 bodyweight

Example: 10 Deadlift, 10 Bench, 10 Cleans, 9 Deadlift,9 Bench, 9 Cleans, 8 etc

Post weights and time

Thursday, 6/2/2016

rest day

Wednesday, 6/1/2016

Warm Up: choice.

Strength: 5x3 front squat. Same weight

Accessory Work: 3x15 T2B

WOD: for time
-Run 800
-2 rounds of:
20- deadlifts 225/155
20 - Ball slams 40/30
Then
-Run 400

Post time and weight

Tuesday, 5/31/2016

Warm Up: Choice

Strength: Rest

Accessory Work: Hand Stand Push Ups

WOD: 4 Rounds for time
      5- Thrusters  #95/65
    10- Wall Balls  #30/20
    15- Kettles  #53/35
    20- Cal on Row

Post Time

Monday, 5/30/2016

Happy Memorial Day!!


WOD: HERO WOD

            "MURPH"

Friday, 5/27/2016

Happy Memorial Day Weekend!! Thank you to all you have served and still currently serving our fine country!! With that said, We are going to program "Murph" today and on Monday. Pick which date you would like to do it on. Run or Row a 10K, if you decide not to do Murph and one of the days. Stay Safe over the weekend. 

Warm Up: Choice

Strength: None

Accessory Work: None

WOD: "Murph" 

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a   twenty pound vest or body armor, wear it.

LT. Michael P. Murphy

United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. 

Thursday, 5/26/2016

Rest Day.

Wednesday, 5/25/2016

Warm up: run Washburn Loop

Strength: Front squats 2x3 @ 65%, 3x3 @ 75-80%

Accessory work: snatch positioning

WOD: 6 rounds wash for time
           Run 200 meters
           2- rope climbs
Rest 1 minute between rounds

Post times of rounds .

Tuesday, 5/24/2016

Warm Up: 100 calorie row, 30 GHD, 30 air squats

Strength: 3x2(70%) 3x2 (80%) Deadlift

Accessory Work: Choice

WOD: 20 min amrap

Odd minutes: 15 Wall Balls #20/14

Even minutes: 12 Burpees 

Rest reminding time of each minute 

Post completed mins 

Monday, 5/23/2016

Warm Up: 2 rounds: Run 400, 15 Push Ups, 25 feet Inch worms, 15 Air Squats

Strength: 65% 3x5 Push Press

Accessory Work: 2x15 Toes to Bar.. try to go unbroken.

WOD: For Time:
         30- Kettles  #70/55
         30- Bench   #135/75
         50- Double Unders
         20- Kettles  #70/55
         20- Bench   #135/75
         50- Double Unders
         10- Kettles  #70/55
         10- Bench   #135/75
         50- Double Unders
         30- Hand Release Push Ups

Post weight and time on board!!

Friday, 5/20/2016

Iron owl challenge starts today!!  Gym will be closed from 4:00 pm-7:30pm for Crossfit events pertaining to the Iron Owl. Come down and check it out and cheer for the participants.

Warm Up: choice

Strength: Front Squats 10x3

Accessory Work: Muscle up progressions

WOD:
    3 rounds for time
    10- thrusters #135/95
    10- box jumps 30/24"
Rest 2 mins
    -500m Row
    -50 Pull Ups

Post both times and weight
        -

Thursday, 5/19/2016

Rest Day

Wednesday, 5/18/2016

Warm up: dynamic

strength: 5x5. Bench press

Accessory Wod: Work on bar muscle ups. If you can't get bar MU's, work on sets of chest to bar. 10 mins of work.

WOD: Time Trail:
       -Run 3 miles
This should be max effort.

Post time on board.
Route: from gym run out to the train bridge on the OC&E trail( just east of Summer's lane) and back to the gym.   We will see this wod again before summer is over!

Tuesday, 5/17/2016

Warm Up:2 Rounds of: 15 Good Mornings(Demo-Good Mornings), 25 Feet of Inch Worms, 15 Air Squats, 10 Push Ups.

Strength: In WOD

Accessory Work: 10 minutes of a weakness movement.

WOD: For Time:

           50- Deadlifts #185/275
           50- Bar facing Burpees

You must jump with both feet. No stepping, Hopping etc over the bar. Face the bar on every single burpee!!

Weight should be heavy, if you need to scale.

Post Weight and time.

Monday, 5/16/16

Warm up: choice 

Strength: shoulder press 5x3

Accessory work: hold an "L" sit for 1 min. Rest 1 min. Then again for a second set of 1 min. Accumulating to 1 min.

WOD: 3 rounds for time
          Row 1000m
          10- front squats at 75% body weight
          30- GHD's
Post time and weight 

Friday, 5/13/16

Warm Up: Choice

Strength: Rest

Accessory Work: Hand stand something (Walk, push ups, hold, wall walks) 10 mins.

WOD: "Angie"
       Complete for Time:
   100- Pull Ups
   100- Push Ups
   100- Sit Up (ab mat)
   100- Air Squats

YOU MUST COMPLETE EACH MOVEMENT BEFORE GOING ONTO THE NEXT MOVEMENT!! YOU CANNOT  BREAK THE MOVEMENTS UP INTO ROUNDS.

Post Time!
   

Wednesday, 5/11/2016

Warm up: choice

strength: 3x5 back squat

Accessory work: 30 T2B

Wod: Complete for time
       Run-400 meters
       Ride 60 Cals
       Run 400 meters
       Ride 40 Cals
       Run 400 meters
       Ride 20 Cals
     
Post weight and time

Tuesday, 5/10/16

Warm Up: Run 1 mile, 3 rounds of Cindy

Strength: 5x3 Strict Press

Accessory Work: 3 max sets of strict Pull Ups

WOD: For time:
 -Run 800 meters
 -50 Burpees
 -50 Kettles #35/53

Post weight and time

Monday, 5/9/2016

Warm up:  Dynamic

Strength:  Front Squat 5-5-3-3-3-1-1 Increase weight each set

Accessory:  10-15 minutes Split Jerk Balance,  Use light weight

WOD:  AMRAP 13 minutes
            -15 Front Rack Lunges 75#/45#
            -20 Ab Mat Sit ups
            -25 Double Unders

Post Front Squat Weight and rounds completed.

Friday, 5/6/2016

Warm Up: 25 feet of inch worms, 15 ab mat sit ups, 25 cals-assault bike

Strength: In Wod

Accessory Work: Pistol work

WOD: For time:
          42- Wall Balls
          21-Bench Press #95/155
          30- Wal Balls
          15- Bench Press #95/155
          18- Wall Balls
           9- Bench Press #95/155

Post Time and enjoy the weekend.

Thursday, 5/5/2016

REST  DAY

Wednesday, 5/4/2016

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

Strength: Back Squat 5-5-5-5

Accessory Work: Pick a weakness, practice for 10 mins

WOD: WOD:  For Time:
            10-9-8-7-6-5-4-3-2-1
            -Kettle Swings 70#/55#
            1-2-3-4-5-6-7-8-9-10
            -Box Jumps 24"/20"
       
  First set is 10 kettle swings and 1 box jump, then 9 kettle swings and 2 box jumps and so on.

Post squat weight for each set and time for wod.

Tuesday, 5/3/2016

Warm Up: Choice

Strength: Rest

Accessory work: Take 10-15 of just stretching where you are tight. relax and open up.

WOD: Complete as much as possible. 20 MIN CAP
T2B---Assault Bike-Cals
15----2                                                              

14----4          
13----6
12----8
11---10
10---12
9----14
8----16
7----18
6----20
5----22
4----24
3----26
2----28
1----30
Example: 15 T2B then 2 cal-bike, 14 T2B then 4 cal-bike, 13 T2B then 6 cal-bike....etc
There is a 20 min cap on this WOD. Get as far as you can in 20 Minutes!!!

Post Round and reps completed on board. Example: 6 T2B + 12 of 20 cal

GoOd LuCK!!

Monday, 5/2/2016

Warm Up: Run 600 meters, 10 push ups, 20 air squats, Run 400 meter, 15 push ups, 25 air squats, Run 200 meters, 20 push ups, 30 air squats. The pace should be where you can hold a conversion a friend.

Strength: Deadlift: 5-5-5

Accessory Work: 50 reps- your choice GHD or ab mats

WOD: AMRAP 10 Minutes of:
        -50 Double Unders
        -10 Back Squats #135/95

If you can't not put together double unders, this is the time to work the skill.

If you scale the double under, scale as still working the DU but cut yourself off at 45 seconds per round.

Post rounds/reps completed and weight