08/20/14

Posted: August 20, 2014 by CrossFitAP in Uncategorized

5 rounds

10 t2b

10 thrusters 95/65

10 box jumps 24/20

08/19/14

Posted: August 19, 2014 by CrossFitAP in Uncategorized

“Grace”

30 clean&jerk 135/95

08/19/14 Comp Class

Posted: August 19, 2014 by CrossFitAP in Uncategorized

- Find a new 1rm back squats

- “Grace”

30 clean&jerk 135/95

- 10min row for distance

08/18/14

Posted: August 18, 2014 by CrossFitAP in Uncategorized

“Jackie”

1000m row

50 thrusters 45/35

30 pullups

08/16/14 SuperHero Saturday

Posted: August 16, 2014 by CrossFitAP in Uncategorized

“300″

25 pullups

50 deadlift 135/95

50 pushups

50 box jumps 24/20

50 floor wipers 135/95

50 kb clean+jerk 35/20

25 pullups

 

08/15/14

Posted: August 15, 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

2 rounds

400m run

max hang power clean + jerks 135/95

Then -

2 rounds

400m run

max back squats (bar taken from ground)

Then -

2 rounds

400m run

max dbl unders

Then -

2 rounds

400m run

max burpees

*Both partners work at the same time.  While partner 1 is on the run partner 2 is doing max reps until partner 1 returns from the run.  They then switch roles and that makes 1 round.  Keep this same pattern for the whole WOD

 

08/14/14 Comp Class

Posted: August 14, 2014 by CrossFitAP in Uncategorized

- 7×2 @95% front squats

- “Opens Test”

20min amrap

50 wallballs

50 dbl unders

40 box jumps 24/20

40 t2b

30 c2b pullups

30 burpees

20 power cleans 145/100

20 jerks 145/100

10 snatches 145/100

10 muscle ups

-  5 rounds not for time

500m-400m-300m-200m-100m row

5 bench press 155/105

10 bent over rows 155/105

30 situps

08/14/14

Posted: August 14, 2014 by CrossFitAP in Uncategorized

12min amrap

10 burpees

25 dbl unders

08/13/14

Posted: August 13, 2014 by CrossFitAP in Uncategorized

“Anaconda”

21-15-9

front squats 135/95

kb swings 70/55

400m run

08/12/14

Posted: August 12, 2014 by CrossFitAP in Uncategorized

“Opens Test”

20min amrap

50 wallballs

50 dbl unders

40 box jumps 24/20

40 t2b

30 c2b pullups

30 burpees

20 power cleans 145/100

20 jerks 145/100

10 snatches 145/100

10 bar muscle ups or 15 pullups/dips