11/01/14 SuperHero Saturday

Posted: November 1, 2014 by CrossFitAP in Uncategorized

“Abbate”

1600m run

21 clean+jerks 155/105

800m run

21 clean+jerks 155/105

1600m run

10/31/14

Posted: October 31, 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

40-30-20-10

kb swings 55/35 (American)

box jumps 24/20

Then -

40-30-20-10

squats 95/65

t2b

Then -

40-30-20-10

wallballs 20/14

burpees

*All work is split equally.  One partner works at a time.

10/30/14 Comp Class

Posted: October 30, 2014 by CrossFitAP in Uncategorized

- Spend 10-20mins to find one each of 

a. Find a heavy single snatch grip push press

b. Find a heavy single snatch grip push jerk

c. Find a heavy single snatch balance

d. Find a heavy single high hang squat snatch

- For time

15 power snatch 125/85

100 dbl unders

12 power snatch 145/95

100 dbl unders

9 power snatch 175/125

100 dbl unders

6 power snatch 195/135

10/30/14

Posted: October 30, 2014 by CrossFitAP in Uncategorized

For time -

15 power snatch 95/65

100 dbl unders

12 power snatch 115/85

100 dbl unders

9 power snatch 135/95

100 dbl unders

6 power snatch 155/105

10/29/14

Posted: October 29, 2014 by CrossFitAP in Uncategorized

3 rounds -

500m row

12 deadlifts @your bodyweight

21 box jumps 24/20

10/28/14 Comp Class

Posted: October 28, 2014 by CrossFitAP in Uncategorized

- 5×2 jerks ahap

- 4+1×3 touch and go squat cleans

*You’ll perform 3 sets working up to a 3rm touch and go.  On the last set you’ll do 75% of your 3rm for as many reps as possible, touch and go.

- 4×8 tempo ring dips

*3 seconds down/3seconds up

- 5 rounds

3 strict hspu

6 strict t2b

12 air squats

18 calorie row

10/28/14

Posted: October 28, 2014 by CrossFitAP in Uncategorized

5 rounds -

3 strict hspu

6 strict t2b

12 air squats

18 calorie row

10/27/14 Can Food Drive!

Posted: October 27, 2014 by CrossFitAP in Uncategorized

Its that time of year again. We are getting an early start on our 2nd annual canned food drive for the homeless shelter. Every non-perishable food item will represent one burpee. At the end of the drive all the food items will be counted up, turned into burpees, and split among the trainers for them to do!

CrossFIt Poster_Food Drive-page-001

10/27/14

Posted: October 27, 2014 by CrossFitAP in Uncategorized

5×2 pause snatch (3sec pause at the knees)

*Get as heavy as you can

Then -

10 rounds

300m row/run

10 burpee pullups

10/25/14 SuperHero Saturday

Posted: October 25, 2014 by CrossFitAP in Uncategorized

“Mr. Joshua”

5 rounds

400m run

30 ghd situps

15 deadlifts 250/185