02/27/17

Posted: February 27, 2017 by CrossFitAP in Uncategorized

– Squat Waves

Wave 1 – 1×1, 1×2, 1×3 @85%

Wave 2 – 1×1, 1×2, 1×3 @85% + 15-30lbs

*If you have a miss on any set, stop there and end it.  If you complete a wave, you’ll move onto the next wave and add 15-30lbs. You’ll keep doing this until you miss a rep or know you will not make the next set.  The goal is to make it further than last time.  You are not pushing to failure, so know your body and know when to stop.  If you fail before the 3rd wave, drop down to 70% and do 1xM.E. set. As many as you can, all unbroken.

– 4min AMRAP

15 power snatch 75/55

30 double unders

4min AMRAP

12 power snatch 95/65

30 double unders

4min AMRAP

9 power snatch 135/95

30 double unders

*Rest 4min between each AMRAP

**Scales

power snatch = kettlebell swings

double unders = 2x singles

02/25/17 SuperHero Saturday

Posted: February 25, 2017 by CrossFitAP in Uncategorized

– Find a 1rm Clean+ Jerk

“Roney”

4 rounds

200m run

11 thrusters 135/95

200m run

11 push press 135/95

200m run

11 bench press 135/95

02/24/17

Posted: February 24, 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

For time

150 wallballs 20/14

*20 Barbell curl 75/45 penalty (each) when ever you switch out

100 calorie row

*25 Abmat situp penalty (each) whenever you switch out

50/per leg Overhead lunge 45/25

*10 Burpee penalty (each) whenever you switch out

**One person works at a time except on the penalty. Both partners may complete the penalty at the same time

02/23/17

Posted: February 23, 2017 by CrossFitAP in Uncategorized

If you plan on doing “17.1” Friday morning,  please notify one of the coaches.  We want to ensure everyone gets judged but while also allowing normal flow of the class. 

– 3×1 @95% Deadlifts

– For time

50 cal bike

150 double unders

1200m row

150 double unders

50 cal bike

02/23/17 Comp Class

Posted: February 23, 2017 by CrossFitAP in Uncategorized

If you plan on doing “17.1” Friday morning,  please notify one of the coaches.  We want to ensure everyone gets judged but while also allowing normal flow of the class. 

– 3×1 @95% Deadlifts

– 8×3 Strict deficit handstand pushups

3×8 Kipping deficit handstand pushups

– For time

75 cal bike

200 double unders

2000m row

200 double unders

75 cal bike

02/22/17

Posted: February 22, 2017 by CrossFitAP in Uncategorized

– Push Press waves

Wave 1 – 1×1, 1×2, 1×3 @85%

Wave 2 – 1×1, 1×2, 1×3 @85% + 5-20lbs

*Same as last week.  If you clear a wave without failure, add 5-20lbs and move onto the next wave.  It is the same starting weight as last week, the goal is to get further than last time. Once you fail a wave, quit there.  If you fail before wave 3, perform 2 max effort sets at 70%.

– For time

50 box jumps 24/20

40 toes to bar

30 floor press 155/105

20 burpees

10/per arm DB snatch 50/35

*Scale

toes to bar = knees to elbow = abmat situps

02/21/17 Comp Class

Posted: February 21, 2017 by CrossFitAP in Uncategorized

– 1×2 @60%, 1×2 @70%, 1×1 @75%, 1×1 @80%, 1×1 @85%, 1×1 @90%, 1×1 @95%, 2×1 @85% Snatch

– 4×2 @95% Snatch pulls

– 4×10 Strict Handstand pushups

– For time

42-30-18

DB thrusters 50/35

chest to bar pullups

02/21/17

Posted: February 21, 2017 by CrossFitAP in Uncategorized

– 1×2 @60%, 1×2 @70%, 1×1 @75%, 1×1 @80%, 1×1 @85%, 1×1 @90%, 1×1 @95%, 2×1 @85% Snatch

– For time

21-15-9

DB thrusters 50/35

pullups

calorie row

02/20/17

Posted: February 20, 2017 by CrossFitAP in Uncategorized

– Squat Waves

Wave 1 – 1×1, 1×2, 1×3 @85%

Wave 2 – 1×1, 1×2, 1×3 @85% + 15-30lbs

*Just as we have been doing for the push press waves, once you fail, it is over.  If you complete a wave, you’ll move onto the next wave and add 15-30lbs. You’ll keep doing this until you fail a rep or know you will not make the next set.

– 4 rounds

21 overhead squats 95/65

12 lateral barbell burpees

*Scale options

overhead squats = goblet squats

02/18/17 SuperHero Saturday

Posted: February 18, 2017 by CrossFitAP in Uncategorized

– 1×1 @65%, 1×1 @70%, 3×1 @75% Clean + Jerk

– For time – “16.4”

55 deadlift 225/155

55 wallballs 20/14

55 calorie row

55 handstand pushups