02/22/18 Comp Class

Posted: February 22, 2018 by CrossFitAP in Uncategorized

– Deadlift 6×1 @95%

– 5×6:00 AMRAP

50 wallballs 20/14

30 DB snatch 50/35

max calorie row with any time leftover

*No rest between rounds

02/22/18

Posted: February 22, 2018 by CrossFitAP in Uncategorized

– Deadlift 6×1 @95%

– 5×6:00 AMRAP

50 wallballs 20/14

30 DB snatch 50/35

max calorie row with any time leftover

*No rest between rounds

02/21/18

Posted: February 21, 2018 by CrossFitAP in Uncategorized

– Front squats x3 @40%, 50%, 60%, 65%, 70%, 70%

– 5 rounds

max bodyweight bench press

10 pullups

200m run

*Rest 1:00 after each round

 

02/20/18

Posted: February 20, 2018 by CrossFitAP in Uncategorized

– Halting snatch x3 @40%, 50%, 60%, 65%, 70%, 70%

*Pause for 1sec at the knee before finishing the snatch

– Every 2:00 for 20:00

20 DB snatch 50/35

100m run

02/20/18 Comp Class

Posted: February 20, 2018 by CrossFitAP in Uncategorized

– Halting snatch x3 @40%, 50%, 60%, 65%, 70%, 70%

*Pause for 1sec at the knee before finishing the snatch

– Every 2:00 for 20:00

10 double DB snatch 50/35

20m run

– 12min AMRAP

20 pistols

15 power cleans 135/95

10 bar muscle ups

02/19/18

Posted: February 19, 2018 by CrossFitAP in Uncategorized

– Back squats 6×1 @95%

– For time

100ft DB overhead walking lunge 50/35

50 double unders

50 wallballs

25 chest to bar pullups

50 wallballs

50 double unders

100ft DB overhead walking lunge

02/17/18 SuperHero Saturday

Posted: February 17, 2018 by CrossFitAP in Uncategorized

– Push press x3 @70%, 80%, 90%

*Use 90% of your 1rm +10lbs to find these percentages.  The last set is for max reps

– Clean complex x1 @50%, 60%, 70%, 80%, 85%, 85%, 80%

*Complex is 1 clean + 1 front squat + 1 jerk

“Frank Callahan

3 rounds

10 bench press @60%

10 dips

02/16/18

Posted: February 16, 2018 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

For time

4000m bike (switch every 500m)

3000m row (switch every 500m)

*While partner 1 is biking/rowing, partner 2 is performing rounds of Cindy (5 pullups, 10 pushups, 15 air squats). When partner 1 hits 500m, they will switch.  Partner 2 will no bike/row and partner 1 will pick up on Cindy where partner 2 left off.  For each round of Cindy completed, you will remover :10 from your total time for your score

02/15/18

Posted: February 15, 2018 by CrossFitAP in Uncategorized

– Deadlifts 10×3 @84%

– 5×5:00 AMRAP

21 sumo deadlift highpulls 75/55

21 thrusters 75/55

Max calorie bike with leftover time

*No rest between rounds

 

02/15/18 Comp Class

Posted: February 15, 2018 by CrossFitAP in Uncategorized

– Deadlifts 10×3 @84%

– 5×5:00

21 sumo deadlift highpulls 95/65

21 thrusters 95/65

Max calorie bike with leftover time

*No rest between rounds

– 15min AMRAP

40 double unders

5 strict handstand pushups

*Rest :30 after each round