04/30/16 SuperHero Saturday

Posted: April 30, 2016 by CrossFitAP in Uncategorized

– 5×1 hang clean

*Work to a max for the day.  Comes from top of the knees

“Taylor”

4 rounds

400m run

5 burpee muscle ups or 5 burpees + 5 pullups + 5 dips

*Take a vest, wallball, or sandbag on the runs

04/29/16

Posted: April 29, 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

400m run – together

50 medball pass situps 20/14

50 deadlifts 225/155

400m run – together

50 wallballs 20/14

50 kb swings 70/55

400m run – together

*One person works at a time except on the runs

04/28/16 Comp Class

Posted: April 28, 2016 by CrossFitAP in Uncategorized

– 7×1 hang snatch or from the blocks

*Work to a max for the day.  Comes from the top of the knees

– 15min AMRAP

55 double unders

15 chest to bar pullups

5 hang power cleans 155/105

04/28/16

Posted: April 28, 2016 by CrossFitAP in Uncategorized

– 7×1 hang snatch

*Work to a max for the day.  Comes from the top of the knees

– 15min AMRAP

35 double unders

12 chest to bar pullups

5 hang power cleans 135/95

04/27/16

Posted: April 27, 2016 by CrossFitAP in Uncategorized

– For time

10 squats 225/135

20 ghd situps

200m run

20 squats 185/115

20 ghd situps

200m run

30 squats 155/95

20 ghd situps

200m run

40 air squats

20 ghd situps

200m run

04/26/16 Comp Class

Posted: April 26, 2016 by CrossFitAP in Uncategorized

– 5×5 T+G power clean + push jerk

*Work to a 5rm

– 1xM.E. T+G power clean + push jerk @85% of 5rm we just found

– Every 1:30 for 12:00 (9sets)

1 strict muscle up + 2 muscle ups + 4 ring dips

– 5 rounds

7 strict deficit handstand pushups 4inch/3inch

14 toes to bar

21/18 calorie row

04/26/16

Posted: April 26, 2016 by CrossFitAP in Uncategorized

– 5×5 T+G power clean + push jerk

*Work to a 5rm

– 1xM.E. T+G power clean + push jerk @85% of 5rm we just found

– 5 rounds

7 strict handstand pushups

14 toes to bar

21/18 calorie row

04/25/16

Posted: April 25, 2016 by CrossFitAP in Uncategorized

– 5×5 T+G power snatch

*Work to a 5rm

– 1xM.E. T+G power snatch @90% of the 5rm we just found

– 7 rounds

12/10 calorie row or .60m bike

2 rope climbs

6 clean+jerk 155/105

*Rest 1:1

04/23/16 SuperHero Saturday

Posted: April 23, 2016 by CrossFitAP in Uncategorized

– 5×1 hang clean from the top of the knees

*Work to a max for the day

“Maupin”

4 rounds

800m run

49 pushups

49 situps

49 air squats

04/22/16

Posted: April 22, 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

“Partner Kalsu”

100 thrusters 135/95

*Each minute will start with 5 burpees before moving into the thrusters.  Partners will alternate minutes until done.