12/05/16

Posted: December 5, 2016 by CrossFitAP in Uncategorized

– 1×8 @45%, 1×8 @55%, 1×8 @65% Pause squats (5sec pause in the bottom)

1min @45% for max effort reps

*First three sets are to have all reps to pause for 5secs at the bottom of the squat

– 4 rounds

3 bar muscle ups or 6 strict pullups

10 overhead squats 115/85

15 box jump overs 24/20

12/03/16 SuperHero Saturday

Posted: December 3, 2016 by CrossFitAP in Uncategorized

– 2+1 @65%, 2+1 @70%, 2+1 @75%, 1+1 @80% Clean + Jerk

*Do 2 cleans then 1 jerk.

“Pheezy”

3 rounds

5 front squats 165/105

18 pullups

5 deadlifts 225/155

18 toes to bar

5 push jerks 165/105

18 hand release pushups

12/02/16

Posted: December 2, 2016 by CrossFitAP in Uncategorized

Partner WOD- Teams of 2

For time

25  25ft. sled pulls 115/65

50 single arm kettlebell thrusters 35/20 (25 each arm, per partner)

100 ghd back ext 25/10

200 weighted medball situps 20/14

12/01/16

Posted: December 1, 2016 by CrossFitAP in Uncategorized

– Find a new 1rm deadlift

– For time

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

hang power clean  + push jerk 115/80

*Sets must be unbroken.  Do 10 unbroken hang power cleans straight into 10 unbroken push jerks.  Rest as long as needed then begin your sets of 9.  If you know you can not do it with the RX weight, pick a lower weight.

12/01/16 Comp Class

Posted: December 1, 2016 by CrossFitAP in Uncategorized

– Find a new 1rm deadlift

– For time

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

hang power clean  + push jerk 135/95

*Sets must be unbroken.  Do 10 unbroken hang power cleans straight into 10 unbroken push jerks.  Rest as long as needed then begin your sets of 9.  If you know you can not do it with the RX weight, pick a lower weight.

– Not for time

45 ghd situps

30 strict toes to bar

15 L-sit pullups

11/30/16

Posted: November 30, 2016 by CrossFitAP in Uncategorized

– Find a 1rm push press

– 14min AMRAP

2 floor press 155/110

2 pullups

2 side lunges (each leg)

2 kettlebell swings 55/35

*After each round, add 2 more reps. Round 2 would be 4 reps of everything, round 3 would be 6 reps, and so forth.

11/29/16 Comp Class

Posted: November 29, 2016 by CrossFitAP in Uncategorized

– 1×3 @60%, 1×3 @65%, 3×3 @70%, 1×2 @80% Snatch

– 4×3 @85% Snatch pulls

– 3mins to complete

21 overhead squats 115/80

21 burpees over the bar

max calorie row with leftover time

– 3mins to complete

18 overhead squats 135/95

18 burpees over the bar

max calorie row with leftover time

– 3mins to complete

15 overhead squats 155/105

15 burpees over the bar

max calorie row with leftover time

– 3mins to complete

12 overhead squats 185/135

12 burpees over the bar

max calorie row with leftover time

*2min rest after each AMRAP

11/29/16

Posted: November 29, 2016 by CrossFitAP in Uncategorized

– 1×3 @60%, 1×3 @65%, 3×3 @70% Snatch

– 3mins to complete

21 overhead squats 95/65

21 burpees

max calorie row with leftover time

– 3mins to complete

18 overhead squats 115/80

18 burpees

max calorie row with leftover time

– 3mins to complete

15 overhead squats 135/95

15 burpees

max calorie row with leftover time

– 3mins to complete

12 overhead squats 155/105

12 burpees

max calorie row with leftover time

*2min rest after each AMRAP

 

11/28/16

Posted: November 28, 2016 by CrossFitAP in Uncategorized

– Find a new 1rm back squat

– 6min AMRAP

10 power cleans 135/95

30 double unders

*Goal is to keep the power cleans unbroken

– 6min AMRAP

15 toes to bar

30 double unders

*2min rest between the AMRAPs

11/26/16 SuperHero Saturday

Posted: November 26, 2016 by CrossFitAP in Uncategorized

– 1×2 @60%, 1×2 @65%, 1×1 @75% , 3 attempts at a heavy single Clean + Jerk

*3 attempts only.  Don’t spend your entire time maxing

“Matt B.”

5 rounds

5 burpees

10 chest to bar pullups

20 wallballs 20/14

30 pushups

400m run