12-31-08 "Badger"

Here is a lovely workout the finish 2008!

3 rounds for time:

30 Squat cleans (95/65)
30 Pull ups
800m run

Happy New Year to all!

Burpee Challenge #78

12-30-08 "Annie"

Deadlift
3x3x3x3x3

Then:

Reps of 50-40-30-20-10 for time:
Double Unders
Situps

Burpee Challenge #77

12-29-08 "9 of Spades"

21-15-9
Sumo Deadlift High Pull (75#/55#)
Box Jumps 24"
Kettlebell Swings 1.5/1.0 pood

We did it a little different this am. Fun stuff.

Burpee Challenge #76

12-28-08

7 rounds for time:

7 Front Squats (155/100)
7 Pull ups

Burpee Challenge #75

12-27-08 "Filthy Fifty"

For time:

50 KTE
50 Box Jumps
50 Wall balls
50 Push Press #45
50 Walking lunges
50 Burpees
50 Back extensions
50 Jumping pull ups
50 Kettlebell swing #35
50 Double Unders


Burpee Challenge #74














We had two guys from Pottstown pay us a visit this AM (Eric and Bryan)

12-26-08

Oops, Sorry for the late post.

FOR TIME:

400m run
21 Situps
15 DL (225/155)
9 HSPU
400m run
21 Situps
15 DL (225/155)
9 HSPU
400m run
21 Situps
15 DL (225/155)
9 HSPU
400m run

Burpee Challenge 73

12-25-08 "Karen"

MERRY CHRISTMAS

For time:

150 Wall balls (20lb)

APEX BEST

Male
1. Josh Wagner 6:30 8/11/08
*2. Mike Feliciani 5:33 #15 8/8/08
3.

Female
1. Tanya Wagner 7:05
2.
3.

Burpee Challenge 72

12-24-08 "12 days of xmas"

For time:

1 burpee
2 push press
3 front squat
4 hang power clean
5 deadlift
6 box jump
7 pull ups
8 push ups
9 sit ups
10 air squats
11 kb swing
12 500m row



* follow in this order 1 burpee, 2 PP and 1 burpee, 3 frnt sq and 2pp and 1 burpee, and so on.....

mens weight 95 female 65

Burpee Challenge 71

12-23-08

20 min. AMRAP (get as many rounds as possible in 20 minutes of the following)

12 squat cleans (95/65)
21 box jumps


post total # of rounds to comments


Burpee Challenge #70

12-22-08 "Angie"

For time:

100 pull ups
100 push ups
100 sit ups
100 air squats

*must complete in this order, can not move to the next exercise until 100 reps have been completed.

APEX BEST SCORES

Male
1. Josh Wagner 14:59 12/?/08
2. Mike Carr (Scrappy) 17:01
3. Keith Bussom 17:48

Female
1.
2.
3.

12-21-08 Rest Day

RELAX!

Burpee Challenge #68

Keep up the good work for those of you still hitting those Burpees each day.

12-20-08 "DB Bear"

5 Deadlifts
5 Hang Cleans
5 Thrusters

(can be done with dumbbells or barbell)



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.

If you fail to finish the 3 exercises within a minute, from that point forward you will continue to complete as many rounds as you can in the remaining time to 20min.














Burpee Challenge #67

12-19-08

Row 750 meters
15 burpees
Row 500 meters
30 burpees
Row 250 meters
45 burpees

post times to comments...

Burpee Challenge #66

12-18-08

3 rounds for time:

800m run
15 HSPU

Burpee Challenge #65

HAPPY BIRTHDAY FELICE!!!

12-17-08 "10 of diamonds"

5 rounds for time:

25 Wall balls
30 Pull ups

Burpee Challenge #64

12-16-08

Reps of 10-1 for time of:

Hang clean and jerk (135/85)
Sit ups

Burpee Challenge #63

12-15-08 "Kelly"

5 rounds for time:

400m run
30 Box jumps
30 Wall Balls

This is an APEX Best.

Male
1. Josh Wagner 20:30 #15
2. Mike Feliciani 22:10 #15
3.

Female
1. Tanya Wagner 24:36 #20
2. Natalie Perri 25:00 #10
3. Jodie Miller 25:36 #11

Burpee Challenge #62

12-14-08 REST DAY

Burpee Challenge #61

12-13-08 "Nightmare"

For time:

10 GHD Sit ups
10 Back Extension
30 Thrusters (95/65)
50 pull ups

30 GHD Sit ups
30 Back Extensions
20 Thrusters
35 Pull ups


50 GHD Sit ups
50 Back Extensions
10 Thrusters
10 Pull ups


















Burpee Challenge #60

12-12-08 Make up day

Make up any Wods you have missed for the week.

Burpee Challenge #59

12-11-08 "6 of clubs"

4 rounds for time:

400 m run
rest 3 min between rounds

*time individual 400 m runs

Advanced 1:19, Elite 1:04

Burpee Challenge #58

12-10-08 "Dirty Thirty"

For time:

30 Frnt Squats 155/100
30 Box Jumps
30 KB Swings #35
30 Burpees
30 Sit ups
30 Pull ups
30 Wall balls #20

Burpee Challenge #57

12-9-08 "Grace"

For time:
30 Clean and Jerks (135/85)

This is an APEX Best here are our top leaders.

Male
1. Keith Bussom 1:45
2. Mike Feliciani 2:11
3. Josh Wagner 3:15

Female
1. Tanya Wagner 1:47
2. Angie Nice 4:17
3.

Burpee Challenge #56

12-8-08 "Rookie v. Veteran"

5 rounds for time of:

7 Pull ups
7 Thrusters (95/65)
7 SDLHP
7 Burpees

Burpee Challenge #55

12-7-08 Rest Day

Don't forget those burpees!

Burpee Challenge #54

12-6-08 "Fran"

21-15-9 for time:

Thrusters (95/65)
Pull ups

Burpee Challenge #53


Molly and Jodie (Great Job Girls)












DONE!!

12-5-08

"Make up Day"

Make up a wod that you have needed to or wanted to do. OR.... Run 1 mile three times. Rest for as much time as you need between mile runs. Time each mile run and post to comments.


Burpee Challenge #52

12-4-08

21-15-9 for time:

400m run
Box jumps
Thrusters (65/45)
Deadlift (135/95)

Burpee Challenge #51

12-3-08

5 rounds for time:

30 double unders
20 kettlebell swings
10 manmakers

Post times to comments.

Burpee Challenge #50 HALF WAY THERE!
(and yes, we count the manmakers as your 50 burpees! you're welcome...dont' stop now!)

12-2-08 "Barbara"

5 rounds

20 Pull ups
30 Push ups
40 Sit ups
50 Air squats

*Time each round independently. Rest approximately 3min between rounds.

Burpee Challenge #49

12-1-08 "Diane"

21-15-9
deadlift (225/155)
handstand push ups (sub pike push ups to modify)


Burpee Challenge#48