05/27/17 SuperHero Saturday

Posted: May 27, 2017 by CrossFitAP in Uncategorized

Reminder for Monday!  There will only be 8am and 9am classes.  Murph will be the WOD!  We look forward to seeing everyone there.  Tuesday will be back to regular schedule.

– 1×3 @40%, 1×3 @50%, 1×3 @60%, 1×3 @65%, 2×3 70% Pause clean + jerk

*Pause for 1 second at the knees on each rep.

“Omar”

For time

10 thrusters 95/65

15 bar facing burpees

20 thrusters

25 bar facing burpees

30 thrusters

35 bar facing burpees

05/26/17

Posted: May 26, 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

For time

120 strict press 95/65

100 deadlift 135/95

80 back squats 155/105

*Anytime you break or switch out partners, the team runs 200m.  One person works at a time except on the penalty runs.

05/25/17 Comp Class

Posted: May 25, 2017 by CrossFitAP in Uncategorized

– Find a 5rm sumo deadlift

– “Regional Event 6”

6min Cap

30/25 calorie bike

20 burpee box jumpovers 30/24

10 sandbag cleans 150/100

– 10×30 calorie row

05/25/17

Posted: May 25, 2017 by CrossFitAP in Uncategorized

– Find a 5rm sumo deadlift

– 3 rounds

50 double unders

25 burpee box jumpovers 24/20

10 power cleans 95/65

05/24/17

Posted: May 24, 2017 by CrossFitAP in Uncategorized

– 1×3 @40%, 1×3 @50%, 1×3 @60%, 1×3 @65%, 2×3 @70% Split jerks

– For time

5 rounds

20 pushups

20 db snatch 50/35

10 ghd situp

 

 

05/23/17

Posted: May 23, 2017 by CrossFitAP in Uncategorized

– 1×3 @40%, 1×3 @50%, 1×3 @60%, 1×3 @65%, 2×3 @70% Pause snatch

*Pause for 1 second at the knee on each rep.  On the odd sets, complete :45-1:00 of a hollow hold.

– 10min EMOM

odd – 15 wallballs

even – 10/8 calorie row

– “Helen”

3 rounds

400m run

21 kb swings 55/35

12 pullups

05/23/17 Comp Class

Posted: May 23, 2017 by CrossFitAP in Uncategorized

– 1×3 @40%, 1×3 @50%, 1×3 @60%, 1×3 @65%, 2×3 @70% Pause snatch

*Pause for 1 second at the knee on each rep.

– 10min EMOM

odd – 20 wallballs

even – 2 rope climbs

– “Regional Event 4”

11min Cap

60ft handstand walk

10 toes to bar

10 deadlifts 335/255

60ft handstand walk

12 toes to bar

12 deadlift

60ft handstand walk

14 toes to bar

14 deadlift

60ft handstand walk

16 toes to bar

16 deadlifts

05/22/17

Posted: May 22, 2017 by CrossFitAP in Uncategorized

– 1×3 @40%, 1×3 @50%, 1×3 @60%, 1×3 @65%, 2×3 @70% Back squats

– 3 rounds

400m run

12 handstand pushups

18 chest to bar pullups

36 air squats

*Where a weighted vest if you have one

05/20/17 SuperHero Saturday

Posted: May 20, 2017 by CrossFitAP in Uncategorized

**8am open gym will begin at 745am, 9am class will be the Hike for Hospice, and 10am will go on as normal (may be few minutes late depending on the timing of the Hospice event).  If you plan on helping us lead the Hike for Hospice, please wear your crossfit gear so we can be identified.  Hike begins at 930am.  You can choose to meet us there or meet at the gym and head out around 845am.  Hope to see you there!

– 1×3 @50%, 1×3 @60%, 1×3 @70%, 1×3 @80%, 2×3 @85%, 1×3 @75% Hang cleans

“Rene”

7 rounds

400m run

21 walking lunge

15 pullups

9 burpees

05/19/17

Posted: May 19, 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

– For time

3000m bike (switch every 500m)

300 pushups

2000m row (switch every 500m)

200 abmat situps

1000m run (together)

100 wallballs 20/14

*One person works at a time except on the run