Jason

August 1st

 The OPT Test

 

10min OTM   (OTM= On the minute)
odd 3 power cleans (heavy like 80% 1RM)
even 25 DU or 50 singles

The OPT Test
fore time
250m row
15 kb swing 70/53
25 burpees on a 25lb plate
15 kb swings 70/53
250m row

Just Don't Stop Movin

 

Winners of the 2013 Reebok CossFit games

pic from CrossFit.com

July, 31

Just Don't Stop Movin

find 1RM front squat

front squats

5x5  65% 1RM

5x5 75% 1RM

WOD

8min AMRAP

7 thrusters 85/65

14 HR push ups

21 box jumps 24"/20"

Snatch and Run Ya'll

Pic from CrossFitgames.com

Snatch and run ya'll

July, 30th

Snatch 

5RM TnG 

For every one who doesn't know TnG means (touch and go... you can't drop the bar)

WOD

10-9-8-7-6-5-4-3-2-1

Power Snatch

Run 200m in between each round

The Gutis 1,000

 

The Gutis 1,000!!!

July, 29

"Phil you are truly an inspiration to us all. You might not even know it, but you inspire everyone at the gym to come in and suck it up, regardless if you are sore etc. You make time and make your fitness a priority, above all else. Your progress has been great and it will continue! It has been a pleasure working with you for as long as I have and many more to come! I'm touched by your commitment as well, and whenever someone asks about my gym, I almost have to mention your name and story. Keep it up buddy and be better than yesterday!" 

-Matt

WOD

100 Jumping Pullups (7 min cap)

100 KB Swings (35/26) (7min cap)

100 OHS (45/35)(7min cap)

700 M Row (9min cap)

* No complaining because it's for Phil :)

 

CrossFit Games Event 1

Sunday, July 28th


Find your 1RM Snatch

Swim WOD

Bring swim wear if you choose!!

10 rounds
1 length of pool
3 burpees's
1 length of pool

What would you do for a MOJO!?

Friday July 26th

IF YOU GET THE HIGHEST REPS IN THE CLASS I WILL BUY YOU A STINKY WATER!

Warm-up
Radical Relay Race


WOD (courtesy of CrossFit Apex)

5 min Row (for calories)
4 min Burpee box jumps
3 min 1-arm Dumbbell snatches
2 min wall-balls
1 min wall climbs


CHECK out the CrossFit Games today on ESPN3!

APEX Winter Combine WOD

Thursday July 24th

We will be using the blog to post workouts for now on.

Warm up


WOD

10 min AMRAP
6 C2B Pullups
5 Thrusters
6 C2B Pullups
4 Deadlifts
 6 C2B Pullups
3 Clean and Jerks
 6 C2B Pullups
2 Front Squats
 6 C2B Pullups
1 Snatch

*Weight should be relatively heavy. This workout is made for you to get stronger!