7-1-08

For time:

45 Double Unders
45 Squat Cleans
45 Ring Dips
45 Double Unders

*If you can not complete Double Unders, complete 180 single jump ropes

Post times.

6-30-08

21-15-9 for time:

Burpees
Walking lunges w/barbell on shoulders
Sit-ups
Single arm Db snatch (21-15-9 w/ each arm)

Post times.

6-29-08 Rest Day

Enjoy your Sunday! Spartan relaxing on a jump box with a sock in hand.

6-28-08 "Fairfax"

For time:
Rd 1-30 reps
Rd2-20 reps
Rd 3-10 reps

400m run (completed only 1 time each rd)
Wallball
Body builders
DB Front Squats
Hang Clean and Jerk

6-27-08 Rest Day

For many of you, you have probably already had your rest day being that we have posted a WOD for the last 6 days in a row. If you have not taken your rest day today is the day to do so otherwise your WOD for the day is :

The Settlement
5 rounds for time:
5 Deadlifts (Heavy about 70% of your max) ( Rx'd is M-315, F-215)
12 Knees to elbows

*Reminder that tomorrow is a Free Saturday Workout at Franconia Park 7:30am. Bring a friend and try CrossFit!!

6-26-08

21-15-9 for time:

Double Unders
Man makers (15-20lb db's)
Butterfly sit-ups

* If you can not complete Double Unders, complete rd 1-100, rd 2- 75, rd 3- 50 single jump ropes.

6-25-08 Kangaroo Farmers

Group WOD

8 rounds each round to be completed in set amount of time

Rd 1 for each group member your team receives 1 minute of set time. For each member you add 10-15 box jumps. For example 3 group members you are allotted 3 minutes and 30-45 box jumps. Within the allotted time each member of the group will complete the total number of box jumps and a 100m run with 20-45lb dumbells in each hand. The runs will take place with only one member running at a time. Group running order can not be the same 2 rounds in a row.

Following Rd 1 each round there-after you will drop 5-15 sec of the allotted amount of time for the group and drop the number of box jumps by 5. Do this through round 8 making rd 8 the hardest to complete in the allotted time. The run distance never changes however the box jumps gradually decrease.
Keep groups from 2-4 people.

6am Q-town Group of 4
Great Job! (130m 20lb runs and Box jumps)
Dropped their times each round!

TJ showed up for a WOD @ 6pm and did the Albany Hopper in 20:28. Almost met the clown!
Angie and Missy came @ 7pm and did Kangaroo Farmers(100m 25lb runs and box jumps)
Didn't think you had it in ya? Well you did! WTG!

6-24-08 "CFT"

CrossFit Total

Back Squat 10x 8x 6x 4x 2x
Shoulder Press 5x 4x 3x 2x 1x
Deadlift 5x 4x 3x 2x 1x

This will be our first CFT with our crossfitters.
Record weights used at each attempt.

6-23-08

"Albany Hopper"

Here's the hopper from the East Coast Challenge...give it a try!

5 rounds of:

21 sumo deadlift highpull 65/95
15 burpees
9 thrusters 65/95


Post times to comments.

6-22-08

7 rounds For time:
10-65lb Thrusters
10- Pull-ups

6-21-08 Partner Challenge

Partners for time:
Clock stops when both partners finish.

40 Tire Flips
20lb Medball Chuck and run(must alternate throws 200yds)
Tire Drag (200yds)
Slosh Pipe(keep horizontal, length of parking lot and back)
Farmer Carry (2-25lb plates, 1-45lb plates perimeter of parking lot)
100 box jumps using 1 box
Parking lot burpee broad jumps (40yds)
800m run

6-20-08 Rest Day

Get your rest for tomorrow. We want to see some great performances and quick times. See you at Franconia Park Saturday morning. Here is an article from CrossFit Boston about the Benefits of Exercise. Click Here

6-19-08 "Chipper"

For time:

25 Walking Lunges
20 Pull ups
50 Box Jumps 20"
20 Double Unders
25 Ring Dips
20 Knees to elbows
30 KB Swings
30 Sit ups
20 Hang squat cleans 35lb DB
25 Back extensions
20 Wall balls 20lb
3 Rope Climbs 15ft

6-18-08

Run a 5k or Row a 5k

Post times.
Check the Calander for up to date training days and times. Daily workouts start next Monday.

6-17-08 "Helen"

3 rounds for time:

400m run
21 kettlebell swings
12 pull-ups

6-16-08 Rest Day

Partner Challenge
Saturday, June 21 2008
7:30am starts as close to 8:00am

We will stand by our original rules with partners. The person you chose as your partner will run the race with you. Your partner may be a male or a female chose wisely. If you do not have a partner we will asign you one that day. The partners with the top finishing time will both receive Free Apex T-shirts. The course is ready to be run. There will be 8 events and the rest is to be revealed on Saturday. See you there. Anyone and everyone is invited. Please spread the word and bring out as many as you can. Any questions please email us crossfitapex@yahoo.com.

6-15-08 "50-10"

Reps of 50-40-30-20-10 for time:

Double unders
Kettlebell Swings 35/20
Sit-ups

*Must complete all exercises before moving onto the next lower set of reps

6-14-08 "Franconia Run It"

3 rounds for time:

800m run
21 walking lunges
15 Push ups
9 knees to elbows

6-13-08 "DB Bear"

5 Deadlifts
5 Hang Cleans
5 Thrusters

Complete these 3 exercises as fast as you can in a minute. Time left over within the minute is rest time. Complete this order of exercises every minute on the minute for 20 minutes.

DB Bear journal

If you have access to larger db's you are supposed to use 2 db's that add up to 50% of your body weight.

6-12-08 Rest Day

For those of you hitting it up in the morning with Mike and Andy have a special female for the day. Those of you not making the am WOD enjoy your day of Rest. We will be playing with our new rower today. Hope to get some of you rowing some time soon.


Billy is attempting to beat his wife Elaine's 1000m 4:45 row. However as you can see after his Wendy's Baconator and Frosty about a half an hour before he is about to blow chunks on our new rower so Elaine was begging him to stop. Billy hit 488m into his 1000m row before he had to make a dash to meet that nasty clown. Luckily the clown was not on the agenda tonight for Billy.
Better luck next time.

6-11-08 "Lather, Rinse, Repeat"

As many rounds as you can in 20 min:

250m row
21 Sit ups
15 Plate Lunges (45lbs)
9 Push Press (135/85)

6-10-08 "Heat wave"

Reps of 10-1 for time:
Front squat (95/45)
Burpee box jumps
Knees to elbows
Handstand push-ups

6-9-08 PU/Bur

10 rounds for time:

12 Pull-ups
12 Burpees

6-8-08 Rest Day

Ever hear about Zone dieting? Many crossfitters are eating zone in order to reach their greatest potentials in their daily WODs. Read more about the zone and how you could try it.

Zone Diet CF Journal 21

Tanya doing a WOD today
400's and 50 air squats

6-7-08 "FGB"

(1 minute each exercise and 1 minute rest= 1rd)

3 rounds:

Med ball thrusters
Kb Sumo DL High Pull
Box Jumps
Push Press (75/55)
Jump Rope (10=1pt)

Add total reps each round, add each of the 3 rounds for overall score.
1pt awarded for each rep except Jump Ropes

6-6-08 "Growing Pain"

As many rounds as you can.

1 pull-up 1 push-up - 1st min
2 pull-ups 2 push-ups - 2nd min
3 pull-ups 3 push-ups - 3rd min

Post the number of rounds you reached before failing the correct number of pull-ups and push-ups in that round.

See you all on Saturday at Franconia. We have a good one planned!

6-5-08 "Nancy"

5 rounds for time:

400m run
15 Overhead squats M-95, W-65

6-4-08 Rest Day

Nice rainy day to lay on the couch and take nap!

6-3-08

For time:

200 jump ropes

then 5 rounds of:

21 Wall balls

15 Pull ups

9 Med ball cleans

Post times and scores.

6-2-08 "Christine"

3 rounds for time:

500m row
12 Deadlifts BW
21 Box jumps


*alternative to row 50 high pulls (45lb)

6-1-08 200/400AS

Yes AS stands for Air Squats. Here is a late post that can be done in your living room.
No excuses for not being completed. If you think you are tired because it's late just call a trainer (they'll tell you how tired they are!!)

Choose 1 that fits your level.

For time:

200 Air Squats
or
400 Air Squats

*make sure hip joint comes in-line with or just below knee cap(patella)