12/20/14 SuperHero Saturday

Posted: December 20, 2014 by CrossFitAP in Uncategorized

“CrossFit Open’s Workout 14.4 Uncapped”

- For time

60 calorie row

50 toes to bar

40 wallballs 20/14

30 cleans 135/95

20 muscle ups or 30 pullups/30 dips

12/19/14

Posted: December 19, 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

- 5min AMRAP

burpees

*Rest 60secs after AMRAP 

- 5min AMRAP

ghd situps

*Rest 60secs after AMRAP

- 5min AMRAP

wallballs 20/14

*Rest 60secs after AMRAP

- 5min AMRAP

calorie row

*Score is the total amount of reps by the team.  Each calorie counts as one rep.  One partner works at a time.

12/18/14

Posted: December 18, 2014 by CrossFitAP in Uncategorized

- 20min AMRAP

150 dbl unders or 300 singles

100 air squats

80 burpees

60 wallballs 20/14

40 toes to bar

20 strict handstand pushups

12/18/14 Comp Class

Posted: December 18, 2014 by CrossFitAP in Uncategorized

- 8min EMOM

odd – Power snatch + snatch balance (keep the weight under 65% of 1rm snatch)

even – Hang squat snatch + OHS (keep the weight under 65% of 1rm snatch)

- Find a 1rm front squat

- 20min AMRAP

200 dbl unders

100 air squats

80 burpees

60 wallballs 20/14

40 toes to bar

20 strict handstand pushups

10 muscle ups

12/17/14

Posted: December 17, 2014 by CrossFitAP in Uncategorized

- 4×3 Jerks

*Add weight each set

- 5 Rounds

250m row

12 hand stand pushups

12 burpees

12/16/14 Comp Class

Posted: December 16, 2014 by CrossFitAP in Uncategorized

- 5×1 Snatch grip deadlift AHAP

- 12min AMRAP – Teams of 2

12 deadlifts 155/105

9 hang power clean 155/105

6 jerk 155/105

*Partner 1 will do a whole round before partner 2 steps in to do a whole round.  Keep trading rounds until 12mins are up

- 10x150m Row sprints

*Rest 30secs between sets

- 5min AMRAP

double unders

12/16/14

Posted: December 16, 2014 by CrossFitAP in Uncategorized

- 21-15-9

deadlifts 225/155

box jumps 24/20

wallballs 20/14

12/15/14

Posted: December 15, 2014 by CrossFitAP in Uncategorized

- Power snatch + snatch balance

1 rep at each of 50%, 55%, 65%, and 70% of your 1rm snatch

- Squat snatch

1 rep at each of 75%, 85%, 95%, 85%, and 75% of your 1rm snatch

- 10min AMRAP

3-6-9-12 and keep adding 3 reps after each round you complete

thrusters 95/65

chest to bar pullups

12/13/14 SuperHero Saturday

Posted: December 13, 2014 by CrossFitAP in Uncategorized

“Morrison”

50-40-30-20-10

wallballs 20/14

box jumps 24/20

kb swings 55/35 (American)

12/12/14

Posted: December 12, 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

30-20-10

calorie row

burpees

30-20-10

power snatch 95/65

toes to bar

30-20-10

thrusters 95/65

200m run (together)

*One partner works at a time except for the run.  All work is split