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TODAY'S WORKOUT

01.30.2015

1/30/2015

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APACHE CROSSFIT'S ANNUAL MASON'S WOD IS SCHEDULED TO TAKE PLACE SUNDAY, MARCH 29TH, 2015.  MASON'S WOD IS OPEN TO EVERYONE AND ANYONE SO PLEASE BRING YOUR FRIENDS AND FAMILY TO THIS AMAZING BENEFIT EVENT FOR SOMEONE LOST VERY NEAR AND DEAR TO OUR HEARTS.  ALL MONIES EARNED GOES TOWARDS AND SUPPORTS  THE GIFT OF LIFE FOR ORGAN AND TISSUE DONATION.
01.30.15

WARMUP
6 MINUTE RUNNING CLOCK
50' OF
Knee Pull
Quad Stretch
Toe Pull
High Kick
Lateral Lunge
5 Kneeling Deck Jump
10 Wrist Circles
10 Elbow Circles
25 PVC Side Bends
25 PVC Trunk Rotations

FITNESS
1)5X3 POWER CLEAN (ADD 2.5 LBS)
3A)5X10 STANDING TEAPOTS (53/35) 5 EACH SIDE
3B)5X10 PLATE LATERAL RAISE + :15 HOLD AT TOP
3C)5XME PUSHUPS

PERFORMANCE
1)1 PSN + 2 SN; 2X70, 3X75
2) 3X5 RACK JERK @ 75
3) BSQ - 6@65, 6@70, 6@75, 2X5@80

WOD
RETEST
21-15-9
FRONT SQUAT @ 135/95
BOX JUMP OVER @ 24/20
*wod will be named after you if you improved the most since initial test, January 05, 2015.
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01.29.2015

1/29/2015

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WARMUP
AMRAP 7
DOUBLE UNDERS

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 FLOOR PRESS (ADD 2.5-5 LBS)
3A)5XMAX HANG FROM PULL UP BAR
3B)5X:30 GOBLET SQUAT STATIC HOLD (53/35)
3C)5X30 RUSSIAN KB SWINGS

PERFORMANCE
1)5X1 HALTING SNATCH DL + 1 SNATCH @ 85
2)5x3 SNATCH GRIP BTN PUSH PRESS + OHS
3a)4xME KIPPING PULLUP
3b)4x:60 WEIGHTED PLANK @ 45#

WOD
3 ROUNDS FOR TIME
5 CLEAN @ 185/115
50 DOUBLE UNDERS
50' HANDSTAND WALK


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01.28.2015

1/28/2015

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WARMUP
7 MINUTE RUNNING CLOCK
10 OVERHEAD LEG RAISE
10 PEAKS AND VALLEYS
10 ARM CIRCLES
then
10 EACH (5R/5L); SINGLE ARM
KB SUITCASE SQUAT
KB OH SQUAT
KB RACK SQUAT
KB OH LUNGE
*if time remains, mash with lax 

FITNESS
1)3X5 FRONT SQUAT
2)5X5 POWER CLEAN & JERK
3A)4X5 BANDED PULL UP (LIGHTEST BAND POSSIBLE) (SHOULD STILL STRUGGLE)
3B)4X10 RING CIRCLES

PERFORMANCE
1)5x1 HALTING CLEAN DL + H/CL; AHAP w/ perfect execution
2)5x3 PAUSE FRONT SQUAT + 1 SPLIT JERK; AHAP
3A)3X3 DIP SQUAT @ 115 OF JERK
3B)3X10 WALL BALL SITUP @ 20/14, 6' TARGET

WOD
15 AMRAP
9 DEADLIFT @ 155/100
12 HR PUSHUPS
15 BOX JUMPS @ 24/20

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01.27.2015

1/27/2015

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WARMUP
7 MINUTE RUNNING CLOCK
3 ROUNDS
10 RISE AND SHINES
10 LEG RAISE
10 SUPERMAN
10 WALKING TOE TOUCH
10 WALKING QUAD PULL
10 RUSSIAN BABY MAKERS
10 ARMS SWINGS; FRONT TO BACK

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)5X3 POWER SNATCH
3A)30 DIFFICULT RING ROWS (GO AS PARALLEL AS YOU CAN, SETS SHOULD BE 8 OR LESS)
3B)5X:15 SCAPULAR DEPRESSION


PERFORMANCE
1)5X1 3 POSITION SNATCH COMPLEX @ 75
2)5X1 3 POSITION CLEAN COMPLEX @ 75
3)4X8 BACK SQUAT @ 70

WOD
FOR TOTAL TIME
15-12-9
POWER CLEAN @ 115/75
BAR FACING BURPEE
REST 5:00
15-12-9
POWER CLEAN @ 115/75
BAR FACING BURPEE
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01.26.2015

1/26/2015

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WARMUP
10 AIR SQUAT
10 JACKS
10 PUSH UPS
100' SIDE SHUFFLE
10 WALKING TOE PULL
50' HIGH KNEES
50' SKIP FOR HEIGHT
50' BACK PEDAL
10 MTN CLIMBERS

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 PRESS (ADD 2.5 LBS)
3A)3X8-12 PULL UPS (LIGHTEST BAND POSSIBLE OR JUMPING NEGATIVES)
3B)3XMAX HANDSTAND HOLD

PERFORMANCE
1)FRONT SQUAT: TAKE 4 SETS TO BUILD TO A VERY TOUGH 4RM.
2)7 EMOM; 2 FSQ @ 70 OF ABOVE...(off the ground)
3a)3x3 PUSH PRESS @ 70 of CJ
3b)3x3 TEMPO SUPINATED PULL-UP (20x2)

WOD
4X
20 THRUSTERS AS FAST AS POSSIBLE @ 95. ; 95/65
Rest 2:00

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01.23.2015

1/23/2015

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MAX-OUT FRIDAY

WARMUP
3X
50' DOG SLED +90/+45
50' SLED PULL +90/+45
10 GLUTE BRIDGE
10 BB SQUAT @45
1X
:60 BANDED HIP FLEXOR
25" BANDED HIP WALK FORWARDS/BACKWARDS
25" BANDED HIP WALK LATERALLY LEFT/RIGHT

MAX-OUT
3 ATTEMPTS TO FIND 1RM OHS
3 ATTEMPTS TO FIND 1RM FSQ
3 ATTEMPTS TO FIND 1RM BSQ

WOD
FOR TIME
20-16-12-8-4 WALKING DB LUNGE
10-8-6-4-2 DB BENT OVER ROW (R/L)


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01.22.2015

1/22/2015

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WARMUP
10 LEG RAISE AND HOLD OVERHEAD
10 HAMSTRING ROLL (R/L)
10 QUAD ROLL (R/L)
10 LAT ROLL (R/L)
5 SA BARBELL OHS
5 SA BARBELL SQUAT 
5 SA BARBELL OH LUNGE
5 ONE ARMED BARBELL SNATCH (R/L)

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 FLOOR PRESS (ADD 2.5-5 LBS)
3A)5X2 GET UP THERE! (HANG ON BAR, ACTIVATE LATS TO PULL YOURSELF UP AS HIGH AS YOU CAN, STRUGGLING IS OK, USE BOX TO JUMP THE REST OF THE WAY UP. CHIN OVER THEN SLOW NEGATIVE)
3B)5X20 RUSSIAN TWISTS

PERFORMANCE
1)4X3 SNATCH FROM BLOCKS; @ 70
2)4X1+2 POWER CLEAN + CLEAN @ 80
3A)5X5 BELLY TO BAR PULLUPS
3B)5X25 RUSSIAN TWISTS; 25/10# PLATE

WOD
12 AMRAP
10 OVER THE BOX JUMP BURPEES
15 DB SNATCH
20 OHS @ 65
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01.21.2015

1/21/2015

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WARMUP
:60 AIR DYNE
:60 FLUTTER KICKS
:60 HELLO DOLLIES
:60 JACKS
:60 HOLLOW HOLD

FITNESS
1)3X5 OHS
2)5X5 PUSH PRESS
3A)4X5 BANDED PULL UP (LIGHTEST BAND POSSIBLE)
3B)4X15 MED BALL V-UP

PERFORMANCE
1)5 REPS TO FIND 1RM POWER CLEAN; THEN 3X3 @ 85
2)4X5 PUSH PRESS @ 80
3A)FRONT SQUAT; 2X3 @ 80, 2X3 @ 85
3B)5X15 MED BALL V-UP

WOD
4 ROUNDS FOR TIME
3 MUSCLE-UPS
6 BURPEES
10 BOX JUMP @ 30/24
20 KB/DB PUSH PRESS



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01.20.2015

1/20/2015

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WARMUP
20 ARM CIRCLES
15 ARM SWINGS
15 ELBOW CIRCLES
10 TRUNK TWIST
10 B/0 TRUNK TWIST
10 LEG SWINGS
1)3X1 SNATCH PROGRESSION
2)3X1 CLEAN PROGRESSION

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)5X3 POWER CLEAN 
3A)5X:15 SCAPULAR DEPRESSION
3B)5X5-8 RING ROWS (AS CHALLENGING AS POSSIBLE)

PERFORMANCE
1)SNATCH; 2@75, 1@80, 1@85, 1@80
2)CLEAN AND JERK; 2@75, 1@80, 1@85, 1@80
3A)3X10 STANDING DUMBBELL TRICEP EXTENSION
3B)3X5 ME STICT PULLUPS

WOD
12 MINUTE AMRAP
25 WALLBALLS 
25 4-COUNT MOUNTAIN CLIMBERS
25 HAND RELEASE PUSHUPS
25 4-COUNT MOUNTAIN CLIMBERS
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01.19.2015

1/19/2015

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WARMUP
7 MINUTE RUNNING CLOCK
3 ROUNDS
10 RISE AND SHINES
10 LEG RAISE
10 SUPERMAN
10 WALKING TOE TOUCH
10 WALKING QUAD PULL
10 RUSSIAN BABY MAKERS
10 ARMS SWINGS; FRONT TO BACK

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 PRESS (ADD 2.5 LBS)
3A)3X8-12 PULL UPS (LIGHTEST BAND POSSIBLE OR JUMPING NEGATIVES)
3B)3XMAX SUPERMAN HOLD

PERFORMANCE
1)2 POS. SN - 2X1@75, 3X1@80
2)5X5 DEFICIT SNATCH DL @ 95
3A)BACK SQUAT 2X5@75, 2X5@80
3B)5X20 FEET RAISED GLUTE BRIDGE

WOD
3 ROUNDS FOR TIME
10 HSPU
20 TOES TO BAR
100 DOUBLE UNDERS
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01.16.15

1/16/2015

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MAX OUT FRIDAY


WARMUP
3 ROUNDS:
15 ARM CIRLCES FORWARD AND BACK
15 JUMPING JACKS
15 PLANK PUSHUPS
15 WEIGHTED LYING HIP BRIDGE
:30 PLANK

MAX OUT
20 MINUTES TO FIND
5RM BENCH PRESS

WOD
10 AMRAP
3 POWER CLEAN @ BW
6 STRICT HSPU
9 BOX JUMP / STEP DOWN

SWOLE PATROL
4 ROUNDS
20 PLANK TO PUSH UP (RT + LT = 1 REP)
30 EMPTY BAR REVERSE CURLS
REST :90




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01.15.15

1/15/2015

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WARMUP
2:00 :30/:30  DOUBLE UNDERS/KB SDHP
2:00 :30/:30  SINGLE UNDERS/PIKE PUSHUPS
2:00 :30/:30  KB SWINGS/MOUNTAIN CLIMBERS

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)FLOOR PRESS (ADD 2.5 LBS)
3A)3X1:00 MAX HOLLOW ROCK
3B)3X1:00 MAX CHIN UPS

PERFORMACE
1)MUSCLE SNATCH - 5@65, 4@70, 2X2@75
2)2 POSITION CLEAN - 2X1@75, 3X1@80
3)CLEAN DEADLIFT - 1X5 @ 105, THEN 2X8 DOWN 40


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WOD
"JACK"
Max rounds in 20 minutes
10x Push press (115#)
10x KB swings (53#)
10x Box jumps (24 inch)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

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01.14.15

1/14/2015

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WARMUP
6 MINUTE RUNNING CLOCK
50' OF
Knee pull
Quad stretch
Toe pull
High kick  
Lateral lunge
10 Wrist Circles
10 Elbow Circles
25 PVC Side bends
25 PVC Trunk Rotations

FITNESS
1)5X3 CLEAN
2)3X5 PUSH PRESS
3)3X5 FRONT SQUAT

PERFORMANCE
1)4X1 POWER CLEAN + CLEAN @ 75
2)5X5 PUSH PRESS @ 80
3)6X3 1-1/4 FRONT SQUAT @ 80

WOD
WITH A PARTNER
42-30-18 THRUSTER/PULLUP @ 95/65
THEN
42-30-18 DEADLIFT/HSPU @ 185/135
THEN
150 WALL BALL
*one person will work at a time, person not completing reps will hold 25# plate overhead with two hands.

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01.13.15

1/13/2015

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WARMUP
COACH LED
WITH AN EMPTY BARBELL
5X SNATCH PROGRESSION

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)5X3 SNATCH
3A)5XMAX PUSH UPS
3B)5XMAX STRICT PULL UPS OR RING ROWS

PERFORMANCE
1)4X1 POWER SNATCH + SNATCH @ 75
2)3X5 JERK @ 78
3A)BSQ - 5@75, 3X3@80, 3@85
3B)5XME WIDE GRIP PULLUPS

WOD
5 ROUNDS FOR TIME
50 SINGLE UNDERS
10x BURPESS
10x PUSHUPS
10x MOUNTAIN CLIMBERS
10x SITUPS
10x GOBLET SQUATS @ 53/35

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01.12.15

1/12/2015

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SOME 2015 GOALS ALREADY BEING CHECKED OFF!  CONGRATS TO ELAINE FOR LINKING TOGETHER THOSE BUTTERFLY PULLUPS AND DIANE FOR GETTING 10 DOUBLE UNDERS!

KETTLEBELL KITCHEN ORDERS ARE IN! 
DON'T FORGET TO GRAB YOUR FOOD FROM THE REFRIGERATOR!
WARMUP
8 minute running clock
20 LEG RAISE TO OVERHEAD
10 SITUPS
10 BENT OVER REVERSE FLY (PLATE)
10 FRONT RAISE
10 LATERAL RAISE
10 BOW AND BEND
10 TOE RAISE DL
:60 COUCH STRETCH

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 PRESS (ADD 2.5 LBS)
3A)5x3 POWER SNATCH 
3B)5X3 BOX JUMP @ 30/24

PERFORMANCE
1)SNATCH - 3@70, 2@75, 1@80, 1@85, 1@80, 1@75
2)C&J - 3@70, 2@75, 1@80, 1@85, 1@80, 1@75
3A)3X6 DEADLIFT @ 100% OF CJ
3B)3X5 BOX JUMP @ 40/30

WOD
10 MINUTE ASCENDING LADDER
BAR DIP
BENT OVER ROW @ 135/115
WALL BALL

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01.09.2015

1/9/2015

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HAPPY MAX OUT FRIDAY!

WARMUP
3 ROUNDS DONE WITH EMPTY BARBELL
10 FRONT SQUATS
10 PRESS
10 BACK SQUATS
10 SNATCH GRIP PUSH PRESS
10 OHS
10 ALTERNATING LUNGES

MAX OUT
FIND 3RM BACK SQUAT
REST 5 MINUTES
1XMAX REPS @ 85% OF 3RM 

WOD
FOR TIME
10, 8, 6, 4, 2 REPS OF
POWER CLEANS (185/135)
150" KB FARMERS CARRY (70/53)
*After each set of power cleans, perform 1 farmers carry
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01.08.2015

1/7/2015

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WARMUP
COACH LED
2 ROUNDS; 10 EACH
JUMPING JACKS
PUSHUPS
JUMPING LUNGES
GROINERS
SQUAT THRUSTS
SITUPS
BURPEES


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WOD
"COE"
10 ROUNDS FOR TIME
10 THRUSTER @ 95
10 RING PUSHUPS

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2A)3X3:00 DOUBLE UNDER PRACTICE
2B)3XMAX PULL UPS

PERFORMANCE
1)3 POS SNATCH CMPLX; 2X2@70, 2X2@75
2)BTN SNATCH PUSH PRESS - 5X5@75
3)BACK SQUAT - 5@65, 5@70, 4@75, 2X3@80
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01.07.2015

1/6/2015

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KETTLEBELL KITCHEN
IS HERE! 

We are excited to announce our new partnership with Kettlebell Kitchen- your go to for fresh Paleo & Zone meals!  Food delivered right to our box, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, perform better, and be more productive throughout the day. We've tasted the food ourselves, and we think it's great! 

As a special offer for Apache CrossFit, members can get 20% off on their first couple orders valid until January 14th by using the code "Apache" in the coupon box at checkout.  Make sure to choose APACHE CrossFit as your pick up spot from the drop down menu once you sign up.  

Kettlebell Kitchen will make their first delivery to our office on Monday, January 12th (and every Monday & Thursday thereafter). The order cutoffs are:
-Wednesday evening by midnight for Monday delivery
-Saturday evening by midnight for Thursday delivery

order kettlebell kitchen here
WARMUP
5 ROUNDS
3 NINJA ROLL UP TO VERTICAL JUMP
3 BURPEES TO TARGET

FITNESS
1)5X3 POWER SNATCH
2)5X3 3 POS CLEAN CMPLX
3)3X5 FRONT SQUAT

PERFORMANCE
1) MUSCLE SNATCH: 1X5@65, 1X4@70, 2X2@75
2) 3 POS CLEAN CMPLX: 2X1@70, 2X1@75
3) FSQ 6@65, 5@70, 5@75, 2X3@80


WOD
12 EMOM
50 FT WALKING KB/DB LUNGE (FRONT RACK POSITION)
6x BOX JUMPS @30/24
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01.06.2015

1/5/2015

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WARMUP
5X
50' DOG SLED +90/+45
50' SLED PULL +90/+45
50' BROAD JUMP
50' SPRINT

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)5X3 POWER CLEAN (ADD 2.5 LBS)
3)5X5 PUSH PRESS

PERFORMANCE
1)1 PCL + 2 CL, 2@70; 3@75
2)SNATCH BALANCE - 2X3@ 65, 1X3 @ 70, 2X3@75
3)PUSH PRESS - 5X5 @ 78

WOD
"MINI MARY"
MAX ROUNDS IN 12 MINUTES 
4 HSPU
8 PISTOLS
12 PULLUPS

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01.05.2015

1/5/2015

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CONGRATS WILLIAM! 
The following workout will now be known as WILLIAM!  William was able to do more than a round better the second time around while increasing the weight by 20 lbs. William works hard every time he comes to the gym even now while in season for high school wrestling.  Everyone's results were very impressive this month!
KEEP IT UP!!!
William
8 AMRAP @ 95/65
3 LATERAL BURPEES
6 THRUSTERS
3 LATERAL BURPEES
6 SUMO DEADLIFT HI-PULL

New goal board is up!  Read all about it HERE. 
Picture

WARMUP
6 MINUTE RUNNING CLOCK
50' OF
Knee pull
Quad stretch
Toe pull
High kick  
Lateral lunge
5 Kneeling Deck Jump
10 Wrist Circles
10 Elbow Circles
25 PVC Side bends
25 PVC Trunk Rotations

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 PRESS (ADD 2.5 LBS)
3A)3X10 PLATE LATERAL SHOULDER RAISE + :15 HOLD AT TOP
3B)3XMAX PUSH UPS

PERFORMANCE
1)1 PSN + 2 SN; 2X70%, 3X75%
2) RACK JERK; 3x5@75
3) BACK SQUAT - 6@65, 6@70, 6@75, 2x5@80

WOD (Your name here if you improve the most since last month)
FOR TIME
21-15-9
FRONT SQUATS (135/95)
BOX JUMP OVERS (24/20)
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01.03.2015

1/3/2015

0 Comments

 
WARMUP
5 MINUTE AMRAP
5 BURPEES
10 BALL SLAMS
:10 HS HOLD + :04 CONTROLLED ECCENTRIC

LIFT
20 MINUTES
1RM FRONT SQUAT

WOD
WITH A PARTNER 10 ROUNDS EACH
10 WALL BALLS (20/14)
2 MUSCLE UPS
5 CLEANS (95/65)

PARTNER A COMPLETES ROUNDS WHILE PARTNER B HANGS FROM BAR
BURPEE PENALTY FOR BOTH IF PARTNER B DROPS OFF BAR BEFORE ROUND IS FINISHED
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01.02.2015

1/2/2015

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WARMUP
COACH LED
2 ROUNDS; 10 EACH
JUMPING JACKS
PUSHUPS
JUMPING LUNGES
GROINERS
SQUAT THRUSTS
SITUPS
BURPEES

FITNESS
1)3X5 FRONT SQUAT (ADD 5 LBS.)

2)5X3 POWER CLEAN (ADD 2.5 LBS.)
3)3XMAX RING ROWS

PERFORMANCE
1)SNATCH-3@70, 2@75, 1@80, 1@75, 1@80
2)CLEAN AND JERK-3@70, 2@75, 1@80, 1@75, 1@80
*reps are not touch and go but should be done consecutively with taking as little rest as possible.   lift, reset, lift....

WOD
3 ROUNDS FOR TIME
21 POWER CLEAN @ 155/105
400M RUN



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