07/29/17 SuperHero Saturday

Posted: July 29, 2017 by CrossFitAP in Uncategorized

– 3 Position clean x1 @40%, 50%, 60%, 70%, 75%, 70%

*Clean goes pockets, hang at knee, and finally finish from the floor

“Kutschbach”

7 rounds

11 back squats 185/125

10 jerks 135/95

07/28/17

Posted: July 28, 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

– For time

10-9-8-7-6-5-4-3-2-1

kettlebell swings 55/35

burpees

100m run after each round

*Partner 1 will do a full round of 10 plus the run.  Once complete, partner 2 will do a full round 10 and the run also.  Keep this up until you complete the ladder as a team.

– 50 ghd situp

100 abmat situp

400m sandbag carry

*Reps are split however but one person works at a time.  The bag carry is bear hug style

07/27/17

Posted: July 27, 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85%

*Use 90% of your 1rm for all percentages.  The last set is for max reps with good form!

– 20min AMRAP

50 wallballs 20/14

50 double unders

40 box jumps 24/20

40 toes to bar

30 chest to bar pullups

30 burpees

20 cleans 145/100

20 jerks 145/100

10 snatch 145/100

10 ring muscle ups or 20 ring dips

07/27/17 Comp Class

Posted: July 27, 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85%

*Use 90% of your 1rm for all percentages.  The last set is for max reps with good form!

– Not for time, doesn’t have to be unbroken

6 strict deficit handstand pushups, 1:00r

6 strict def. HSPU, :45r

5 strict def. HSPU, :30r

4 strict def. HSPU, :15r

3 strict def. HSPU

– 20min AMRAP

50 wallballs 20/14

50 double unders

40 box jumps 24/20

40 toes to bar

30 chest to bar pullups

30 burpees

20 cleans 145/100

20 jerks 145/100

10 snatch 145/100

10 ring muscle ups or 20 ring dips

– 8x :25 on/:15 off

GHD situp hold

07/26/17

Posted: July 26, 2017 by CrossFitAP in Uncategorized

– Front squats x3 @50%, 60%, 70%, 80%, 85%, 85%, 75%

– Every 4mins for 4 rounds

400m run

10/8 calorie bike

Max burpees with any leftover time

*Score is total amount of burpees

 

07/25/17 Comp Class

Posted: July 25, 2017 by CrossFitAP in Uncategorized

– 3 Position snatch x1 @40%, 50%, 60%, 70%, 75%, 70%

*Snatch from power, hang at the knees, and from the floor

– Not for time, doesn’t have to be unbroken

18 strict handstand pushups, 1:00r

18 strict HSPU, :45r

15 strict HSPU, :30r

12 strict HSPU, :15r

9 strict HSPU

– 5min AMRAP

7 rounds of “Chief” 115/80

*Max calories on bike with leftover time

5min AMRAP

6 rounds of “Chief” 135/95

*Max calories on bike with leftover time

5min AMRAP

5 rounds of “Chief” 155/105

*Max calories on bike with leftover time

*There is a 4min rest between rounds.  One round of ” Chief” is 3 power cleans, 6 pushups, and 9 air squats

07/25/17

Posted: July 25, 2017 by CrossFitAP in Uncategorized

– 3 Position snatch x1 @40%, 50%, 60%, 70%, 75%, 70%

*Snatch from power, hang at the knees, and from the floor

– 5min AMRAP

7 rounds of “Chief” 115/80

*Max calories on bike with leftover time

5min AMRAP

6 rounds of “Chief” 135/95

*Max calories on bike with leftover time

5min AMRAP

5 rounds of “Chief” 155/105

*Max calories on bike with leftover time

*There is a 4min rest between rounds.  One round of ” Chief” is 3 power cleans, 6 pushups, and 9 air squats

 

07/24/17

Posted: July 24, 2017 by CrossFitAP in Uncategorized

– Pause back squat – Work up to a 5rm

*Use a 5sec count for each rep

– For time

21-15-9

DB snatch 50/35

calorie row

21-15-9

burpee box jumpover 24/20

pullups

*No rest between each piece

07/22/17 SuperHero Saturday

Posted: July 22, 2017 by CrossFitAP in Uncategorized

– 1 Clean pull + 2 power clean + 2 squat clean @40%, 50%, 55%, 60%, 65%, 65%

*Complete as a complex

“Boston”

4 rounds

7 deadlifts 225/155

22 kettlebell snatch 53/35

9 slamball burpees

07/21/17

Posted: July 21, 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

– For time

800m run (each, together)

75 shoulder to overhead 135/95

75 pullups

400m run (each, together)

50 shoulder to overhead 155/105

50 pullups

200m run (each, together)

25 shoulder to overhead 185/135

25 pullups