07/07/15

Posted: July 7, 2015 by CrossFitAP in Uncategorized

- “Nancy”

5 rounds

400m run

15 overhead squats 95/65

07/07/15 Comp Class

Posted: July 7, 2015 by CrossFitAP in Uncategorized

- 3 position clean (power, hang, floor) + 1 jerk – 5×1 @70% of 1rm

- 4×8 ring dips

- For time

9-7-5

squat cleans

muscle ups

*The weight on the cleans will climb.  Guys use 185/205/225. Women use 125/135/155.

07/06/15

Posted: July 6, 2015 by CrossFitAP in Uncategorized

- New cycle for front squats and push presses.  You will add 10lbs to your front squat 1rm and 5-10lbs to your push press 1rm.  From there use these percentages

Front squat

1×5 @65%

1×5 @75%

1×5 @85%

- Every 3mins for 7 rounds

3 muscle ups or 6 chest to bar pullups

5 power cleans 155/105

7 burpees

07/04/15 SuperHero Saturday

Posted: July 4, 2015 by CrossFitAP in Uncategorized

Happy 4th of July!  Our hours today are 8am open gym, 9am class, and 10am class

“Gire”

Daggers forward

6 rounds

10 chest to bar pullups

14 burpees

18 thrusters 95/65

*Before you begin the 6 rounds run 2001m.  After completing the 6 rounds run another 2011m. Then begin

Daggers In

3 rounds

22 dbl unders

11 kb swings 55/35

07/03/15

Posted: July 3, 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

5 rounds

8 bear complexes 135/95 (power clean + front squats + push press + back squat + push press)

60 jumping split lunges (30 each leg)

800m row

*One person works at a time.  Everything is split evenly

07/02/15

Posted: July 2, 2015 by CrossFitAP in Uncategorized

Reminder for this Saturday, the LIFE Center will be closed but the CrossFit Gym will remain open.  At 8am we will hold open gym, 9am will be class, and 10am will be class also.  Feel free to bring friends and family, this will be free for them to give it a try!

- Tabata 8 rounds of 20secs of work and 10secs of rest at each station

deadlifts 185/135

pullups

box jumps 24/20

ghd situps

*Do all 8 rounds at one station before switching.  There will be a 90secs rest between each station

07/02/15 Comp Class

Posted: July 2, 2015 by CrossFitAP in Uncategorized

- 7min EMOM- 3 T+G power snatch starting at 65% of your 1rm power snatch

*Add weight each minute. Finish at a max T+G triple

- 7min EMOM – 2 T+G power clean+push jerk starting at 65% of your 1rm power clean+push jerk

*Add weight each minute.  Finish at a max T+G double

- For time

50 pistols (alternating)

50 db snatch 75/55

50 12inch target burpees

07/01/15

Posted: July 1, 2015 by CrossFitAP in Uncategorized

- Push Press

1×5 @40%

1×5 @50%

1×5 @60%

*Work on technique and speed out of the dip with a good finish overhead.

- 3 rounds

10 kb swings 70/55

100m run

15 handstand pushups

200m run

06/30/15 Comp Class

Posted: June 30, 2015 by CrossFitAP in Uncategorized

- 3 position clean 1×1 @60% 1×1 @65% 2×1 @70%

- 4×8 banded strict ring dips

*Attach a band to a kettlebell on the floor and other end of the band around the waist.

- 20min AMRAP

400m run

8 bar muscle ups (sub in 16 ring rows or 8 barbell muscle up drills)

12 muscle snatch 85/55

06/30/15

Posted: June 30, 2015 by CrossFitAP in Uncategorized

- 5 rounds

15 toes to bar

20 calorie row

25 wallballs 20/14