09/16/14

Posted: September 16, 2014 by CrossFitAP in Uncategorized

Every 2mins for 7 rounds

200m run

7 deadlifts 225/185

*Max dbl unders with any remaining time each round.  Score will be the amount of dbl unders.

09/16/14 Comp Class

Posted: September 16, 2014 by CrossFitAP in Uncategorized

- 1×2 @80%, 1×2 @86%, 1×2 @92%, 1×2 @97.5% squats

*If you find yourself struggling the last couple of sets go ahead and drop 10-20lbs off.

- 6min emom – 3 position snatch pull @1rm snatch weight

pos.1 – right below knees (hold 3 seconds)

pos.2 – inch or two above knees (hold for 3 secs)

pos.3 – high hang (hold for 3 secs)

*after position 3 finish with a jump and shrug as if you’re finishing the snatch

- Every 2mins for 7 rounds

200m run

7 deadlifts 225/185

*Do M.E. strict hspu with remaining time in each round.  Score will be amount of hspu completed

- 20 muscle ups  or 45 ring dips for time

*If you break you must rest 1min before continuing

09/15/14

Posted: September 15, 2014 by CrossFitAP in Uncategorized

3×3 jerks

Then for time -

30 cal row

30 bar facing burpees

30 hang power cleans 135/95

09/13/14 SuperHero Saturday

Posted: September 13, 2014 by CrossFitAP in Uncategorized

“Fight Gone Bad”

3 rounds – 1min at each station

wallballs 75/45

sdhp 75/45

box jumps 20/16

push press 75/45

calorie row

*Points are the amount of reps/calories you get at each station.  After each round points will be added up.  There will be 1min at each station with no rest between each station.  You will get 1min of rest after completion of each round

09/12/14

Posted: September 12, 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

“Small”

3 rounds

1000m row

50 burpees

50 box jumps 24/20

800m run

*Everything is split.  Only one partner works at a time.

09/11/14

Posted: September 11, 2014 by CrossFitAP in Uncategorized

5×5 strict press

then -

“Annie”

50-40-30-20-10

dbl unders

abmat situps

09/11/14 Comp Class

Posted: September 11, 2014 by CrossFitAP in Uncategorized

- 1×4 @80%, 1×3 @87.5%, 1×2 @95% deadlifts

- 6 sets

high hang squat cleans+hang squat clean+squat clean+push press+

“ (the same as above but with push jerk)                            “+push jerk+

“ (the same as above but with split jerk)                              “+split jerk

*This is a looooong complex.  Try to keep unbroken and add weight each set.  If you must, you can drop the overhead movements but quickly reset with no rest.

- For time

20 muscle ups or 45 ring dips

09/10/14

Posted: September 10, 2014 by CrossFitAP in Uncategorized

For time -

400m run

21 pullups

12 hang squat snatches 95/65

09/09/14 Comp Class

Posted: September 9, 2014 by CrossFitAP in Uncategorized

- 1×4 @80%, 1×3 @87.5%, 1×2 @95% squats

*If you struggle or do not complete the second set then drop some weight off the last set.

- For time

1600m run

50 wallballs 20/14

40 box jumps 24/20

30 burpees

20 power snatch 95/65

- 6×10/each arm dumbbell rows

09/09/14

Posted: September 9, 2014 by CrossFitAP in Uncategorized

For time -

1600m run

50 wallballs 20/14

40 box jumps 24/20

30 burpees

20 power snatches 95/65