10/25/14 SuperHero Saturday

Posted: October 25, 2014 by CrossFitAP in Uncategorized

“Mr. Joshua”

5 rounds

400m run

30 ghd situps

15 deadlifts 250/185

10/24/14

Posted: October 24, 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

300 air squats

*partner not working is holding bottom of squat

200 hrpu

*partner not working is holding lockout on pushups

100 pullups

*partner not working is holding onto pullup bar

800m run (together)

800m row (split)

 

10/23/14 Comp Class

Posted: October 23, 2014 by CrossFitAP in Uncategorized

- 10-15mins to find a 1rm power clean

- 8×2 pause squats (pause at the bottom of the squat for 8secs)

- For time

21-15-9

power cleans 155/105

bar facing burpees

10/23/14

Posted: October 23, 2014 by CrossFitAP in Uncategorized

10mins to find a heavy 1rm power clean

Then -

10min emom

2 power cleans @75% of that 1rm we just found

5 burpees

10/22/14

Posted: October 22, 2014 by CrossFitAP in Uncategorized

3 rounds -

400m run

30 box jumps 24/20

20 push press 95/65

10/21/14 Comp Class

Posted: October 21, 2014 by CrossFitAP in Uncategorized

- 10 mins to practice handstand walks

*work on wall walks, handstand lockouts, or work on actual handstand walks if you can

- 3 rounds

10 push press 135/95

10 box jumps 30/24

- For time

100-80-60-40-20 dbl unders

25-20-15-10-5 ghd situps

10/21/14

Posted: October 21, 2014 by CrossFitAP in Uncategorized

5×3 deadlifts

Then -

“Annie”

50-40-30-20-10

dbl unders

abmat situps

10/20/14

Posted: October 20, 2014 by CrossFitAP in Uncategorized

For time -

30-20-10-5

c2b pullups

thrusters 95/65

10/18/14 SuperHero Saturday

Posted: October 18, 2014 by CrossFitAP in Uncategorized

“The Girls”

“Isabel” – 30 snatches 135/95

“Annie” – 50/40/30/20/10

dbl unders

situps

“Elizabeth” – 21/15/9

cleans 135/95

ring dips

“Fran” – 21/15/9

thrusters 95/65

pullups

“Helen” – 3 rounds

400m run

21 kb swings 55/35

12 pullups

“Karen”

150 wallballs

*There will be 10mins to complete each benchmark girl.  If you finish before 10mins is up, use the remainder time to rest.  At the 10min mark you will immediately switch to the next benchmark.

 

10/17/14

Posted: October 17, 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

12min amrap

1 burpee box jump 24/20, 1 cal row

2 burpee box jump 24/20, 2 cal row

3 burpee box jump 24/20, 3 cal row

……

Then -

12min amrap

2 push press 95/65, 2 jumping split lunges

4 push press 95/65, 4 jumping split lunges

6 push press 95/65, 6 jumping split lunges

…….

*Partner 1 will do the first lift for the amount of reps required while partner 2 will do the same on the second lift.  Once they both hit the required reps make a switch and do the same thing.  Get as far into the ladder as possible