07/26/16 Comp Class

Posted: July 26, 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex

1 high hang clean + 1 push press + 1 high hang clean + 2 push jerks + 1 high hang clean + 3 split jerks

*Work up to a 1rm for the day.  Try to go heavier than last week

– 7 rounds

11 burpees over the bar

9 toes to bar

7 power cleans 115/80

*Rest 30secs after each round

07/26/16

Posted: July 26, 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex

1 high hang clean + 1 push press + 1 high hang clean + 2 push jerks + 1 high hang clean + 3 split jerks

*Work up to a 1rm for the day.  Try to go heavier than last week

– 7 rounds

10 burpees

10 toes to bar

7 power cleans 95/65

*Rest 30secs after each round

07/25/16

Posted: July 25, 2016 by CrossFitAP in Uncategorized

– 5×1 snatch complex

1 high hang + 1 hang + a low hang snatch (mid shin)

*Work up to a 1rm for the day

– For time

100ft farmers carry 70/55

10 power snatch 115/80

20 calorie row

100ft farmers carry

10 power snatch

40 ghd situps

100ft farmers carry

10 power snatch

60 wallballs 20/14

100ft farmers carry

10 power snatch

 

07/23/16 Superhero Saturday

Posted: July 23, 2016 by CrossFitAP in Uncategorized

– 1×2 @75%

1×2 @85%

2×1 @90%

2×1 @ 95% clean + jerk

– “Marco”

3 rounds

21 pullups

15 handstand pushups

9 thrusters 135/95

07/22/16

Posted: July 22, 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

1600m barbell carry 135/95

*This part is done as a team.  One person carries at a time.  Break the distance up however you choose too.  Once you return from the 1600m, each partner will being “Boston” on their own.

“Boston

4 rounds

7 deadlifts 225/155

22 kb snatch 55/35

9 slurpees

Boston Schwamberger was a healthy and active three-year-old when suddenly in October 2012 he was diagnosed with an aggressive brain tumor known as DIPG. There are no successful cases of patients surviving DIPG, yet his family hoped he would be the first. Boston was a preschooler at Notre Dame Elementary and he was frequently in the gym with his mom, Ashley Schwamberger, a CrossFit coach and athlete. His local community and surrounding areas, as well as the CrossFit community stood behind his family and started Battling for Boston. Boston endured 30 radiation treatments and months of chemotherapy. Ultimately Boston lost his battle with brain cancer September 4, 2013. His family continues Battling for Boston, and it has become his mother’s mission to keep her son’s legacy alive and growing.

Each year on Boston’s birthday, July 22, Ashley does the “Boston” workout, also known as the “B4B workout”. Being a CrossFit based workout, she invites and encourages all types of gyms to participate. “It’s not the workout that matters as much, but the intention behind it” Ashley explains. “Digging deep, giving everything you have and fighting until the very end just as Boston did.”

In addition to the workout, Boston’s legacy can be honored by doing random acts of kindness throughout your communities. Take time to listen to someone. Hold doors open. Pick up trash in your neighborhood. Volunteer. Give a compliment to someone. These only take a moment in time, but the impacts they leave last much longer! If one person is a recipient of an act of kindness and they share that love with another person, and that person shares it with someone else…. before you know it, kindness will no longer be so random!

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07/21/16

Posted: July 21, 2016 by CrossFitAP in Uncategorized

– 7×1 pause power snatch (3sec at the knees) + 1 power snatch

*Work up to a max for the day

– For time

.25m bike

21 clean + jerk 135/95

.25m bike

15 box jumps 24/20

.25m bike

9 bar muscle ups

*Anytime you break on the c+j, there is a 3 burpee penalty before continuing.

07/21/16 Comp Class

Posted: July 21, 2016 by CrossFitAP in Uncategorized

– 7×1 pause power snatch (3sec at the knees) + 1 power snatch

*Work up to a max for the day

– 3 rounds at an easy pace

10 single kb overhead squat 55/35 (each arm)

15 strict toes to bar

20 banded good mornings

– 10min EMOM

.25m bike

– As soon as EMOM ends begin for time,

21 clean + jerk 135/95

15 box jumps w/ stepdowns 30/24

9 bar muscle ups

 

07/20/16

Posted: July 20, 2016 by CrossFitAP in Uncategorized

– Front squats every 2:00 for 7 sets @97.5% of 5rm

Reps – 5/4/3/1/5/4/3

– For time

20 strict handstand pushups

10 hand release pushups

20 sumo deadlift highpulls 115/85

15 strict handstand pushups

8 hand release pushups

20 sumo deadlift highpulls

10 strict handstand pushups

6 hand release pushups

20 sumo deadlift highpulls

5 strict handstand pushups

07/19/16 Comp Class

Posted: July 19, 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex

1 high hang clean + 1 push press + 1 high hang clean + 2 push jerks + 1 high hang clean + 3 split jerks

*Work up in weight each set.  Try to finish heavier than last week

– 10min AMRAP

40 kb snatch 55/35 (alternate arms every 10 reps)

20 calorie row

– As soon as AMRAP finishes, begin
40 calorie row
20 burpee box jumpovers 24/20

07/19/16

Posted: July 19, 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex

1 high hang clean + 1 push press + 1 high hang clean + 2 push jerks + 1 high hang clean + 3 split jerks

*Work up in weight each set.  Try to finish heavier than last week

– 10min AMRAP

30 kb snatch 55/35 (alternate arms every 5 reps)

15 calorie row

– As soon as AMRAP finishes, begin
600m run
20 burpees
30 box jumps 24/20