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TODAY'S WORKOUT

02.28.2014

2/28/2014

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14.1 HAS BEEN ANNOUNCED AND ITS A REPEAT OF 11.1!  ARE YOU LOOKING FORWARD TO IT?  FIRST TIME? CAN'T WAIT TO HIT IT AGAIN? EITHER WAY WE'RE LOOKING FORWARD TO WATCHING YOU ALL CRUSH IT! WE WILL COMPLETE 14.1 SATURDAY MORNING AT 8:30. IF YOU NEED TO MAKE IT UP PLEASE USE THE OPEN GYM TIME SUNDAY MORNING TO DO SO. WE ENCOURAGE EVERYONE TO COME OUT AND SUPPORT YOUR FELLOW ATHLETES! FRIENDS AND FAMILY ARE WELCOME TO COME WATCH TOO! SIGN UP IN 2 MINUTES HERE.

WARMUP
COACH LED DROM
SNATCH TECHNIQUE

FITNESS
1) KB WEIGHTED STEP UPS 4X8 (4 EACH LEG)
2) PUSH UPS HANDS ELEVATED 36" 3X MAX

PERFORMANCE
1) BARBELL WEIGHTED STEP UPS 4X12 (6 EACH LEG)
2) PUSH UPS HANDS ELEVATED 36" 3X MAX


WOD
ONE MINUTE ON, ONE MINUTE OFF FOR 12 MINUTES
3O RUSSIAN KB SWINGS (70/53)
*PENALTY IF YOU DO NOT GET 30 SWINGS IN THE MINUTE. COMPLETE 20 BURPEE PULL UPS FOR EACH ROUND MISSED
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02.27.2014

2/27/2014

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DON'T FORGET TO SIGN UP FOR THE OPEN! 14.1 WILL BE ANNOUNCED VERY SOON.  WE WILL COMPLETE THE WOD SATURDAY MORNING DURING THE 8:30 CLASS. IF YOU NEED TO MAKE IT UP PLEASE USE THE OPEN GYM TIME SUNDAY MORNING TO DO SO. WE ENCOURAGE EVERYONE TO COME OUT AND SUPPORT YOUR FELLOW ATHLETES! FRIENDS AND FAMILY ARE WELCOME TO COME WATCH! SIGN UP IN 2 MINUTES HERE.

WARMUP
COACH LED DROM AND ANKLE/HEEL CORD PREP
FITNESS
1) 3X5 BACK SQUAT
2) 3X5 FLOOR PRESS

PERFORMANCE
1) 5X3 BACK SQUAT @ 90%
2) 3RM FLOOR PRESS, 1X MAX REPS @ 80% OF 3RM

WOD
FOR TIME:
10-9-8-7-6-5-4-3-2-1
POWER CLEAN @ 75% BW
STRICT PULL UPS

CASH
3 ROUNDS
1 MINUTE ON, 1 MINUTE OFF
MAX 10 LBS PLATE PUSH
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02.26.2014

2/25/2014

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WARMUP
COACH LED DROM AND KB CARRY VARIATIONS 

FITNESS
1) 7 EMOM OF CLEAN HIGH PULLS
2) 3X5 PRESS
3) 3X8 STRICT TOES TO BAR

PERFORMANCE
1) 7 EMOM OF 3 HANG SQUAT CLEANS @ 75%
2) 5RM PRESS, 1X MAX REPS @ 80% OF 5RM 
3) 3X10 STRICT TOES TO BAR

WOD
FOR TIME:
21-18-15-12-9-6-3
SDHP (95/65)
LATERAL JUMPS (24/20)
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02.25.2014

2/24/2014

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WARMUP
3 ROUNDS
:15 JUMP (ONTO 45 PLATE)
:15 PUSH UPS
:15 SIT UPS
:15 ALTERNATING LUNGES
THEN
30 AIR SQUAT
20 TUCK JUMPS
30 OHS WITH PVC
THEN
4 ROUNDS
: 15 PLANK
: 15 PLANK RIGHT
: 15 PLANK LEFT
: 15 SUPERMAN

FITNESS AND PERFORMANCE
5RM DEADLIFT

WOD
3 ROUNDS WITH 2 MINUTES REST IN BETWEEN:
5 MINUTE AMRAP
5 POWER SNATCH 115/75
5 OHS 115/75
5 HAND RELEASE PUSH UPS
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02.24.2014

2/24/2014

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FITNESS
1) 8 EMOM-2 FSQ + 2 PP
2A) 3XME RING ROW
2B) 3XME L-SIT

PERFORMANCE
1) 8 EMOM - 2 CLEAN AND JERK @ 70
2A) 3X5/3 STRICT PULL UP + ME KIPPING PULLUP (must stay on bar moving from strict to kip)
2B) 3XME L-HANG

WOD
12 AMRAP
8 BURPEES
12 T2B

STRONGMAN
WITH REMAINING CLASS TIME , FIND MAX # 50' YOKE CARRY 
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02.22.2014

2/22/2014

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WARM UP
THUNDER

STRENGTH
2RM THRUSTER

WOD
TEAMS OF 3
5 ROUNDS EACH OF:
400M RUN
30 SHOULDER TO OVERHEAD
20 BURPEE BOX JUMP OVERS 
*IF BARBELL TOUCHES GROUND WHOLE TEAM MUST RUN 400M
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02.21.2014

2/21/2014

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02.21.14


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


PERFORMANCE
1)7X1 CLEAN FROM BLOCKS - WORK UP TO MAX
2A)3X5 RACK JERK - AHAP
2B)3X3 FRONT SQUAT @ 110% of JERK #; FAST DOWN, BOUNCE OUT, FAST UP. NO REST BETWEEN REPS


WOD
4 ROUNDS; 4:00 MINUTES EACH
5 RING MUSCLE-UPS
30 KB SWINGS
50 DOUBLE UNDERS
REST REMAINING AMOUNT OF TIME ; IF YOU CANNOT COMPLETE THE WORK IN THE 4 MINUTE TIME FRAME AND ARE LEFT WITH NO REST, CONTINUE ON UNTIL YOU FINISH THE FOUR ROUNDS

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02.20.2014

2/20/2014

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02.20.14


MOBILITY
(coach led) 10-12 MINUTES
1) 2-3 MINUTES BANDED HIP EXTENSION (INTERNALLY ROTATED)
2) 2 MINUTES ON OUTSIDE LEG (GLUTE/TFL) WITH LACROSSE BALL
3) 2 MINUTES INSIDE LEG MASH (ADDUCTORS) WITH BARBELL
*SEE BELOW FOR VIDEO DEMO



FITNESS
1)3X5 BACK SQUAT - AHAP
2A) 3X10 RING ROW - AS PARALLEL AS POSSIBLE
2B) 3XME PLANK 


PERFORMANCE
1)5X3 BACK SQUAT @ 90%; SPEED SPEED SPEED
2A)3X5 DEAD HANG PULLUP + ME KIPPING PULLUP
2B)3X20 PLANK UPS


WOD
3 ROUNDS FOR TOTAL REPS
1:00 SLED PUSH HI/LO @ SLED+180#/125#
1:00 DOUBLE UNDERS
1:00 STONE TO SHOULDER
1:00 HSPU
1:00 KB SWINGS
1:00 REST


CASH OUT
1) GO HOME AND SIGN UP FOR THE 2014 OPEN
2) CELEBRATE
3) TELL ALL YOUR FRIENDS AND FAMILY
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02.19.2014

2/19/2014

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The 2014 CrossFit Games Open kicks off in just about 9 days. There is still time to sign up and take part in this fun event.   We'd like to see all athletes take part this year!!! SIGN UP NOW!

12.19.14

WARM-UP
12 MINUTE COACH LED MOBILITY

Overhead Positioning/ Front Rack/T2B

FITNESS AND PERFORMANCE
3 rounds
with an empty barbell
10 deadlift
10 front squat
10 push press

WOD
13.4
Complete as many reps as possible in 7 minutes following the rep scheme below @ 135/95:
Clean and jerk, 3 reps
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Details at GymnasticsWOD

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02.17.2014

2/17/2014

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WELCOME TO APACHE CROSSFIT BRENDA!!!!

02.17.14


WARMUP

5 MINUTE COACH LED DROM

FITNESS
1) 10 MINUTES TO FIND MAX PRESS COMPLEX: 1 STRICT PRESS + 2 PUSH PRESS
2A) 3X5 PARALLETTE DIPS; FULL DEPTH
2B) 3X5 BOX JUMP

PERFORMANCE
1)10 MINUTES TO FIND MAX PRESS COMPLEX:  PUSH PRESS + PUSH JERK + SPLIT JERK
2A) 3X5 STRICT RING DIPS + ME KIPPING RING DIPS
2B) 3X5 BOX JUMP @ 30/24

WOD
"ANDERSON"
20 AMRAP
5 BURPEES
10 PUSHUPS
15 SITUPS
20 SQUATS
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