03/29/17

Posted: March 29, 2017 by CrossFitAP in Uncategorized

– Push Press waves

Wave 1 – 1×1, 1×2, 1×3 @87.5%

Wave 2 – 1×1, 1×2, 1×3 @87.5% + 5-20lbs

*If you miss or fail on a wave, you’re done there.  Do not keep trying.  If you fail before wave 3, complete 2xM.E. sets with double dumbbells.  After completing each wave, add 5-20lbs and continue on to the next wave

– 5 rounds

25 wallballs 20/14

15/12 calorie row

*Anytime you break on the wallballs, there is a 5 burpee penalty.

 

03/28/17 Comp Class

Posted: March 28, 2017 by CrossFitAP in Uncategorized

– 1×1 @50%, 1×1 @60%, 1×1 @70%, 2×1 @75% Snatch complex

*Complex = snatch pull + power snatch + squat snatch

– 1×3 @50%, 1×3 @60%, 1×3 @70%, 1×3 @80% Romanian deadlift

– Not for time

15 strict handstand pushups

1:00 rest

12 strict handstand pushups

:45 rest

9 strict handstand pushups

:30 rest

9 strict handstand pushups

– 6 rounds

12 ring dips

12 toes to bar

200m run

03/28/17

Posted: March 28, 2017 by CrossFitAP in Uncategorized

– 1×1 @50%, 1×1 @60%, 1×1 @70%, 2×1 @75% Snatch complex

*Complex = snatch grip deadlift + power snatch + squat snatch.  On the odd number sets, complete a set of 5 strict pullups with and a 3sec hold with the chin above the bar on each rep.

– 6 rounds

12 ring dips

12 toes to bar

200m run

 

03/27/17

Posted: March 27, 2017 by CrossFitAP in Uncategorized

– 1×3 @50%, 1×3 @60%, 1×3 @70%, 1×3 @80% Back squat

*Do 10/leg unbroken jumping split lunges after each set

– 3 rounds

15 unbroken hang power cleans 115/80

30 GHD situps

60 double unders

*Choose a weight you can keep unbroken. You should not have to break the first set and if you break later on, it should only be once.

 

03/25/17 SuperHero Saturday

Posted: March 25, 2017 by CrossFitAP in Uncategorized

– 1×1 @50%, 1×1 @60%, 1×1 @70%, 1×1 @75%, 1×1 @70% 3-Position clean & jerk

*3 position clean – 1 rep from the floor, 1 rep from 1inch below the knee, 1 rep right above the knee.  After the third clean, finish with a split jerk

“Liam”

For time

800m run w/ 45/25 plate

100 toes to bar

50 front squat 155/105

10 rope climbs

800m run w/ 45/25 plate

*Partition the toes to bar, front squats, and rope climbs however you like.  The workout starts and ends with the 800m run.

03/24/17

Posted: March 24, 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

– For time

2000m row

200 air squats

100 cal bike

100 hand release pushups

50 burpee box jumpover 24/20

03/23/17

Posted: March 23, 2017 by CrossFitAP in Uncategorized

– Work up to a 5rm sumo deadlift

*Try to go heavier than last week.  This isn’t a lifetime PR, just a heavy max for the day

– 5min Cap

75 double unders

20/16 cal bike

*With remaining time, max calorie row

5min Cap

75 double unders

20/16 cal row

*With remaining time, max calorie bike

5min Cap

75 double unders

15/12 cal bike

15/12 cal row

*With remaining time, max 25ft shuttle runs

03/23/17 Comp Class

Posted: March 23, 2017 by CrossFitAP in Uncategorized

– Work up to a 5rm sumo deadlift

*Try to go heavier than last week.  This isn’t a lifetime PR, just a heavy max for the day

– 5min Cap

100 double unders

30/24 cal bike

*With remaining time, max calorie row

5min Cap

100 double unders

30/24 cal row

*With remaining time, max calorie bike

5min Cap

100 double unders

15/12 cal bike

15/12 cal row

*With remaining time, max 25ft shuttle runs

03/22/17

Posted: March 22, 2017 by CrossFitAP in Uncategorized

– Push Press waves

Wave 1 – 1×1, 1×2, 1×3 @87.5%

Wave 2 – 1×1, 1×2, 1×3 @87.5% + 5-20lbs

*If you miss or fail on a wave, you’re done there.  Do not keep trying.  If you fail before wave 3, complete 2xM.E. sets with double dumbbells.  After completing each wave, add 5-20lbs and continue on to the next wave

– For time

100 kettlebell swings 55/35

70 ring/trx strap bodyweight row

40 floor press 115/75

50 kettlebell swings 55/35

35 pullups

20 floor press 135/95

 

03/21/17

Posted: March 21, 2017 by CrossFitAP in Uncategorized

– 1×1 @50%, 1×1 @60%, 1×1 @70%, 1×1 @75%, 1×1 @70% Snatch complex

*Complex = snatch grip deadlift + power snatch + squat snatch

– 3 rounds

10 strict pullups

12 DB thrusters 50/35

20 ghd situps