02/13/16 SuperHero Saturday

Posted: February 13, 2016 by CrossFitAP in Uncategorized

– 5min EMOM

5 T+G squat cleans @65-75%+

*Go heavier than last time

– With a 14min running clock

0:00-2:00 max reps power cleans 135/95

2:00-3:00 rest

3:00-5:00 max reps push press 135/95

5:00-6:00 rest

6:00-8:00 max reps power snatch 135/95

8:00-9:00 rest

9:00-11:00 max reps overhead squats 135/95

11:00-12:00 rest

12:00-14:00 max reps deadlift 135/95

02/19/16

Posted: February 13, 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

25min AMRAP

30 deadlift 135/95

30 calorie row

30 box jumps 24/20

30 abmat situps

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

02/12/16

Posted: February 12, 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

5 rounds

20 strict pullups

30 back squats 155/105

40 calorie row

*Everything is split, one person works at a time

02/11/16

Posted: February 11, 2016 by CrossFitAP in Uncategorized

– 20min AMRAP

20/16 calorie row

15 alternating pistols

10 toes to bar

 

02/11/16 Comp Class

Posted: February 11, 2016 by CrossFitAP in Uncategorized

– 20min AMRAP

20/16 calorie row

15 alternating pistols

10 toes to bar

– 3 rounds

40 wallballs 20/14

20 overhead walking lunge steps 135/95

10 muscle ups

*Rest 2mins11

02/10/16

Posted: February 10, 2016 by CrossFitAP in Uncategorized

– 10min EOMOM (5rounds)

6 front squats @60-65%+

*Go heavier than last time

– 10min AMRAP

5 squat snatch 115/75

10 handstand pushups

02/09/16 Comp Class

Posted: February 9, 2016 by CrossFitAP in Uncategorized

– 10min EOMOM (5rounds)

4 T+G power snatch @ 75%+

*Go heavier than last time

– 10-9-8-….2-1

shoulder to overhead 135/95

chest to bar pullups

box jumps 24/20

– 3 rounds

30 double unders

15 hang power cleans 145/100

30 double unders

*Rest 1min

02/09/16

Posted: February 9, 2016 by CrossFitAP in Uncategorized

– 10min EOMOM (5rounds)

4 T+G power snatch @ 75%+

*Go heavier than last time

– 10-9-8-….2-1

shoulder to overhead 135/95

chest to bar pullups

box jumps 24/20

02/08/16

Posted: February 8, 2016 by CrossFitAP in Uncategorized

– Work up to a heavy back squat in 12mins

– With a 15min running clock, works 2mins and rest 1mins

3 wallballs 20/14

3 calorie row

6 wallballs 20/14

6 calorie row

……

*Keep going up by 3 reps each round.  Pick up where you left off after each rest

02/06/16 SuperHero Saturday

Posted: February 6, 2016 by CrossFitAP in Uncategorized

– 10min EOMOM (5rounds)

4 T+G squat cleans @70-75% of 3rm

*Go heavier than last time and try to add weigh each set if possible.

“Sisson”

20min AMRAP

1 rope climb or 4 strict pullups

5 burpees

200m run (grab a sandbag or wallball for the run)