03/27/15

Posted: March 27, 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

8 rounds

15 box jumps 24/20

10 lateral barbell burpees

5 squat cleans 135/95

*One partner works at a time.  Partners trade off on movements.  Partner 1 would do all 15 jumps then partner 2 would do all 10 burpees.  Keep this pattern for 8 rounds.

03/26/15

Posted: March 26, 2015 by CrossFitAP in Uncategorized

- Find a 1rm jerk

- 15min AMRAP

1 rope climb or 6 strict pullups

3 strict handstand pushups

5/per leg pistols

200m run

*Quick video on few rope climbing tips https://www.youtube.com/watch?v=AD0uO7JGdZU

 

03/26/15 Comp Class

Posted: March 26, 2015 by CrossFitAP in Uncategorized

- Find a 1rm jerk

- Find a 1rm power clean

- 5x 4strict handstand pushups + 8 kipping handstand pushups

- For time

300 dbl unders

03/25/15

Posted: March 25, 2015 by CrossFitAP in Uncategorized

- 3×3 @85% squats

- 12min EMOM

odd – 10 push press (you pick the weight)

even – 100m sprint

03/24/15 Comp Class

Posted: March 24, 2015 by CrossFitAP in Uncategorized

- Find a 1rm snatch

- 9min AMRAP

2 power cleans 135/95

2 box jump overs 24/20

4 power cleans

4 box jump overs

*Keep adding 2 reps after each round

- 3 rounds

400m run

30 ghd situps

30 back extensions

03/24/15

Posted: March 24, 2015 by CrossFitAP in Uncategorized

- 5×3 snatch balance

- 9min AMRAP

2 power cleans 135/95

2 box jump overs 24/20

4 power cleans

4 box jump overs 24/20

*After each round, add 2 reps

- Cashout

2x400m sprint

or 5x pullup bar complex 3 chest to bar pullups + 3 pullups + 3 toes to bar + 3 knees to elbow

*If you find your pullups are great then do the 2x400m sprints!  Work on weaknesses.  Choose the cashout you feel the weakest on!

03/23/15

Posted: March 23, 2015 by CrossFitAP in Uncategorized

- 3×3 @83% squats

- 3min AMRAP

7 burpees

7 squat jumps with a bar 45/35

3min AMRAP

calorie row

3min AMRAP

7 burpees

7 squat jumps with a bar 45/35

3min AMRAP

calorie row

*There will  be 90sec rest between each amrap

**Rowing not one of your stronger movements?  Take a look at the article and see if you make any of these mistakes.  http://dailyburn.com/life/fitness/rowing-machine-mistakes/

03/21/15 SuperHero Saturday

Posted: March 21, 2015 by CrossFitAP in Uncategorized

- 3×1 @85% squats

- “TK”

20min AMRAP

8 strict pullups

8 box jumps 36/26

12 kb swings 70/55

03/20/15

Posted: March 20, 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

20min AMRAP

1000m row

100 air squats

100 pushups

100 situps

*One person works at a time.  Split the work evenly.

03/19/15

Posted: March 19, 2015 by CrossFitAP in Uncategorized

- 3×2 jerk AHAP

- 20min EMOM

odd – 40secs max calorie row

even – 5 power cleans 155/105