01/23/17

Posted: January 23, 2017 by CrossFitAP in Uncategorized

– 1×2 @70%, 1×2 @80%, 1×2 @90% Pause squats

*Pause for 2secs in the bottom of each squat

– 1xMax effort @70% for 1min, Squats

*No pausing for this 4th set

– For time

30 deadlifts 225/155

30 toes to bar

20 front squats 185/135

20 handstand pushups

10 power snatches 135/95

10 burpees

 

01/21/17 SuperHero Saturday

Posted: January 21, 2017 by CrossFitAP in Uncategorized

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

“Bulger”

10 rounds

150m run

7 chest to bar pullups

7 front squats 135/95

7 handstand pushups

01/20/17

Posted: January 20, 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 3

30min AMRAP

20/15 calorie row

20 wallballs 20/14

20 GHD situps

20 box jumps 24/20

*One partner works at a time.  Partners will alternate movements, not reps.

01/19/17 Comp Class

Posted: January 19, 2017 by CrossFitAP in Uncategorized

– 4×5 @80% Deadlift

– 5 rounds of

4min AMRAP

30/20 calorie row

30 10m shuttles

*With leftover time, max calories on the bike

**Rest 3mins after each round

– Not for time, 3 rounds

20 ghd situps

40sec superman hold

01/19/17

Posted: January 19, 2017 by CrossFitAP in Uncategorized

– 4×5 @80% Deadlift

– 5 rounds of

4min AMRAP

30/20 calorie row

30 10m shuttles

*With leftover time, max calories on the bike

**Rest 3mins after each round

01/18/17

Posted: January 18, 2017 by CrossFitAP in Uncategorized

– 5×3 @95% Tempo push press

*Use your 1rm strict press for percentages.  Lower each rep to the count of 3 secs.  After the last rep of the last set, immediately do as many push press as possible

– 15min EMOM

min 1 – 15 floor press 135/95

min 2 – 15 jumping split lunges (each leg)

min 3 – 40 double unders

01/17/17 Comp Class

Posted: January 17, 2017 by CrossFitAP in Uncategorized

– 1×2 @60%, 1×2 @65%, 1×2 @70% Snatch

– 3×3 @80% Snatch pulls

– For time

50 strict handstand pushups

– 15min AMRAP

500m row

15 toes to bar

5 power cleans 185/135

01/17/17

Posted: January 17, 2017 by CrossFitAP in Uncategorized

– 1×2 @60%, 1×2 @65%, 1×2 @70% Snatch

– 15min AMRAP

500m row

15 toes to bar

5 power cleans 185/135

01/16/17

Posted: January 16, 2017 by CrossFitAP in Uncategorized

– 1×3 @65%, 1×3 @75%, 1×3 @85% Pause squats

*Pause 2secs in the bottom of each squat

– 1x1min M.E. back squats @65%

– 15min AMRAP

30 wallballs 20/14

20 power snatch 75/55

5 ring muscle ups or 10 strict pullups + 10 ring dips

01/14/17 SuperHero Saturday

Posted: January 14, 2017 by CrossFitAP in Uncategorized

– 1×3+1 @65%, 1×3+1 @70%, 1×3+1 @75%, 1×2+1 @80%, 2×1 @85%, 1×1 @90% Clean+Jerk

*Perform 3 cleans than 1 jerk.  Follow that scheme

“Artie”

20min AMRAP

5 pullups

10 pushups

15 air squats

5 pullups

10 thrusters 95/65