01/31/15 SuperHero Saturday

Posted: January 31, 2015 by CrossFitAP in Uncategorized

“Fight Gone Bad”

3 rounds

1min - max effort wallballs 20/14

1min – max effort sumo deadlift high pulls 75/55

1min – max effort box jumps 20/14

1min – max effort push press 75/55

1min – max effort calorie row

1min – rest

*Keep one total count going for each round.  Score is all three rounds combined

01/30/15

Posted: January 30, 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

- 3 rounds

Press and hold overhead 95/65

15 hand release pushups

then -

3 rounds

clean and hold in front rack 185/105

12 hand stand pushups

then -

3 rounds

deadlift and hold 225/155

30 air squats

*Partner 1 will take the exercise and hold rather it be in the deadlift/front rack/ or overhead press position and keep it there until partner 2 completes all of their reps.  Once reps are complete they switch spots.  Do not start your reps until your partner has the bar in the holding position.  Each partner will complete 3 rounds at each station.

01/29/15

Posted: January 29, 2015 by CrossFitAP in Uncategorized

- 10min emom

odd – 7 deadlifts @65%

even – 60 dbl unders or 120 singles

- 5 rounds

15 ghd situps

8 slurpees

01/29/15 Comp Class

Posted: January 29, 2015 by CrossFitAP in Uncategorized

- 3×10 pistols (working on form and progression)

- 10min emom

odd – 7 deadlifts @65%

even – 60 dbl unders or 120 singles

- Without stopping

row 700m hard, 300m easy

row 400m hard, 100m easy

row 700m hard, 300m easy

row 400m hard, 100m easy

01/28/15

Posted: January 28, 2015 by CrossFitAP in Uncategorized

- 5 rounds

1min max effort strict pullups

1min max effort hang clusters 95/65

1min max effort calorie row

1min max effort hand release pushups

1min rest

*Your score is the total amount of reps added up over the 5 rounds

01/27/15

Posted: January 27, 2015 by CrossFitAP in Uncategorized

Teams of  2

- 20min AMRAP

30 lateral barbell burpees

30 chest to bar pullups

30 power cleans

*Starting weight for the power cleans is 135/95.  Round 2 will be 155/105, round 3 185/135, round 4 205/145, and round 5 will be as many reps as possible with 225/155 if your team makes it that far.  One person works at a time

01/27/15 Comp Class

Posted: January 27, 2015 by CrossFitAP in Uncategorized

- 20 muscle ups for time or 40 ring dips for time

- Teams of  2

20min AMRAP

30 lateral barbell burpees

30 chest to bar pullups

30 power cleans

*Starting weight for the power cleans is 135/95.  Round 2 will be 155/105, round 3 185/135, round 4 205/145, and round 5 will be as many reps as possible with 225/155 if your team makes it that far.  One person works at a time.

- 5min row, 2:30 rest

4min row, 2min rest

3min row, 1:30 rest

2min row, 1min rest

1min row

01/26/15

Posted: January 26, 2015 by CrossFitAP in Uncategorized

- Find a new 1rm back squat

- 21-15-9

thrusters 95/65

front squat 95/65

wallballs 20/14

01/24/15 SuperHero Saturday

Posted: January 24, 2015 by CrossFitAP in Uncategorized

“The Seven”

7 rounds

7 handstand pushups

7 thrusters 135/95

7 knees to elbows

7 deadlifts 245/185

7 burpees

7 kb swings 55/35

7 pullups

01/23/15

Posted: January 23, 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

100 box jumps overs 24/20

80 burpees

60 strict pullups

50 wallballs

60 kipping pullups

80 burpees

100 box jumps 24/20

*One person works at a time