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.

11/19/14

Posted: November 19, 2014 by CrossFitAP in Uncategorized

26min amrap

400m row or run

26 box jumps 24/20

26 wallballs 20/14

26 hrpu

11/18/14

Posted: November 18, 2014 by CrossFitAP in Uncategorized

4 rounds

5 power cleans 185/135

200m run

11/18/14 Comp Class

Posted: November 18, 2014 by CrossFitAP in Uncategorized

- 4×3 U.B. push jerks ahap

- 1xM.E. U.B. push jerks @95% of the weight we just found

- 6×1 speed deadlifts

*keep adding weight

- 5×3 tempo bench press ahap

*3secs down, 3sec pause, explode back up

- 4 rounds

5 power cleans 205/135

200m run

- For time

15-10-5 muscle ups (15pullups/15dips….)

30-20-10 ghd situps

11/17/14

Posted: November 17, 2014 by CrossFitAP in Uncategorized

5×1 power snatch

*Keep adding weight each set

Then -

8min amrap

10 bar facing burpees

15 thrusters 95/65

20 c2b pullups

Then rest 2mins -

For time

25 ohs 135/95

75 dbl uders

25 cal row

75 dbl unders

25 ohs 135/95

11/15/14 SuperHero Saturday

Posted: November 15, 2014 by CrossFitAP in Uncategorized

“Schlitz”

4 rounds

400m run

4 muscle ups or 15 pullups/15 dips

40 dbl unders

11/14/14

Posted: November 14, 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

10min amrap

20 pushups

20 situps

20 air squats

rest 2mins at the end of the 10mins, then -

10min amrap

10 cal row

10 box jump overs 24/20

10 thrusters 95/65

*Partners will alternate lifts.  One partner will work at a time while the other rests.