Fifth Ape Seminar – February 5th! Durham Indoor Rowing Trials – February 27th! WOD for Friday 011411 – Click Here For Today’s Schedule Push/Split Jerk 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% Max reps @95% –Rest– For Total Reps: Burpee Pullups 3 minutes of work 90 seconds rest 2 minutes of work...Read More
Fifth Ape Seminar – February 5th! Durham Indoor Rowing Trials – February 27th! WOD for Thursday 011311 — Click Here For Today’s Schedule Double Unders Take 20 minutes to work on your Double Unders –Rest– AMRAP in 20 minutes: 10 Power Cleans (115/75) 20 KB Swings (52/35) 30 Double Unders Post Rounds Completed to Comments ENDURANCE WOD tonight...Read More
FIFTH APE SEMINAR – FEBRUARY 5th! Be there to find your “inner ape”! WOD for Wednesday 011211 — Click Here For Today’s Schedule Handstand Pushups 15-20 Strict Reps –Rest– 3 Rounds For Time: Run 400m 30 Thrusters (75/45) 50 Abmat Situps Post Handstand Scaling and Metcon Time to Comments For the strength segment, perform 15-20 strict Handstand...Read More
*There will be NO WODs at 6:15, 7:15, or 8:30am and NO Foundations class at 7:15am* FIFTH APE SEMINAR – FEBRUARY 5th! Be there to find your “inner ape”! WOD for Tuesday 011111 — Click Here For Today’s Schedule Back Squat 5 reps @55% 5 reps @65% 5 reps @70% 5 reps @80% Max reps @85% –Rest–...Read More
NEW BOOTCAMPS START TODAY! WELCOME BOOTCAMPERS! WOD for Monday 011011 — Click Here For Today’s Schedule Press Determine New 1RM Warmup: Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets: Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM –Rest– 21-15-9 Reps For Time: Overhead Squats (95/65) Box Jumps (24/20) Post...Read More
NEW BOOTCAMPS START MONDAY! WOD for Saturday 010811 — Click Here For Today’s Schedule Kipping Pullups Take 20 minutes and work on your Kipping Pullups –Rest– “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats Post Rounds Completed to Comments We will do a different Benchmark WOD each day this week to help...Read More
NEW BOOTCAMPS START MONDAY! WOD for Friday 010711 — Click Here For Today’s Schedule Muscle Ups Take 20 minutes and work on your Muscle Up progressions –Rest– For Time: Row 2000m Post Time to Comments We will do a different Benchmark WOD each day this week to help you get baseline measures for 2011. For the...Read More
NEW BOOTCAMPS START MONDAY! WOD for Thursday 010611 — Click Here For Today’s Schedule Ring Dips Take 20 minutes and work on your Ring Dip progressions — static holds, hand turnouts, negatives, etc –Rest– “Elizabeth” 21-15-9 Reps For Time: Clean(135/95) Ring Dips Post Time to Comments We will do a different Benchmark WOD each day this...Read More
NEW BOOTCAMPS START NEXT MONDAY! WOD for Wednesday 010511 — Click Here For Today’s Schedule Strength & Conditioning Total 1 RM Back Squat 1 RM Press 1 RM Deadlift Post Total to Comments We will do a different Benchmark WOD each day this week to help you get baseline measures for 2011. For the Strength &...Read More
NEW BOOTCAMPS START NEXT MONDAY! WOD for Tuesday 010411 — Click Here For Today’s Schedule KB Snatches Take 20 minutes and work on KB Snatches –Rest– “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) Post Time to Comments We will do a different Benchmark WOD each day this week to help you get baseline...Read More
