11/27/14 Thanksgiving Day WOD

Posted: November 27, 2014 by CrossFitAP in Uncategorized

Happy Thanksgiving, we are open 6pm-7pm today!

- 5 rounds

5 pullups

10 pushups

15 air squats

- 4 rounds

8 hspu

15 kb swings 55/35 (American)

- 3 rounds

15 box jumps 24/20

15 k2e

- 2 rounds

20 wallballs 20/14

30 ghd situps

11/26/14

Posted: November 26, 2014 by CrossFitAP in Uncategorized

3×3 pause front squats

*3sec hold at the bottom of your squat.  Add weight each set

Then for time -

15-12-9

t2b

burpees

*300m row after each round

11/25/14

Posted: November 25, 2014 by CrossFitAP in Uncategorized

20min amrap

15 push press 115/75

15 kb swings 55/35 (American)

15 box jumps 24/20

11/25/14 Comp Class

Posted: November 25, 2014 by CrossFitAP in Uncategorized

- 5×1 hang power snatch

*Find a max for the day. No more than 5 sets

- 3×3 unbroken hang snatch

*Find a 3rm for the day

- 1xM.E. touch&go full snatch @100% of the 3rm we just found

- 4×5 front squats

*Add weight each set

- 15min amrap

10 push press 115/75

10 kb swings 55/35 (American)

10 box jumps 24/20

11/25/14

Posted: November 25, 2014 by CrossFitAP in Uncategorized

There will be holiday hours on Thanksgiving of this week.  We will only be open 6pm-7pm for a holiday WOD.  Stop on in and burn some of that food off with us!

11/24/14

Posted: November 24, 2014 by CrossFitAP in Uncategorized

5×1 snatch complex (hang snatch+full snatch+ohs)

*Add weight each set

Then -

8min amrap

5 bar muscle ups or 12 c2b pullups

5 box jumps 30/24

5 squat cleans 155/105

*After 8mins is up rest, then start

For time

18-12-6

deadlift 225/185

strict hspu

11/22/14 SuperHero Saturday

Posted: November 22, 2014 by CrossFitAP in Uncategorized

“Wittman”

7 rounds

15 kb swings 55/35 (American)

15 power cleans 95/65

15 box jumps 24/20

11/21/14

Posted: November 21, 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

30min amrap

20 cal row – 40 burpees

30 cal row – 60 kb swings 55/35 (American)

40 cal row – 80 box jumps 24/20

50 cal row – 100 wallballs 20/14

*Everything is split evenly between partners.  Do the 20 cal row (split) then move on to the 40 burpees (split).  Back to 30 cal row and so forth while following this pattern.

11/20/14 Comp Class

Posted: November 20, 2014 by CrossFitAP in Uncategorized

- 5×1 hang power clean ahap

- 5×1 jerks ahap

- 3×3 unbroken hang cleans ahap

- 1xM.E. touch&go squat cleans @95% of that 3rm we just found on hang cleans

- 4 rounds

10 deadlifts 245/175

10 t2b

10 push press 115/85

10 kb swings 70/55

 

11/20/14

Posted: November 20, 2014 by CrossFitAP in Uncategorized

For time

10-9-8-7-6-5-4-3-2-1 jerks 155/105

2-4-6-8-10-12-14-16-18-20 pullups

*Complete 10 jerks then move to 2 pullups.   Back to 9 jerks/4 pullups while continuing this pattern.