09/30/14 Comp Class

Posted: September 30, 2014 by CrossFitAP in Uncategorized

- 1×2 @80%, 1×2 @86%, 1×2 @92.5%, 1×2 @100%  squats

- Death by power cleans 155/105

min 1 – 1 power clean

min 2 – 2 power clean

min 3 – 3 power clean

*After each successful minute add another rep to the total.  When you can no longer get the reps in that minute you are done.

- “JT”

21-15-9

hspu

ring dips

pushups

09/30/14

Posted: September 30, 2014 by CrossFitAP in Uncategorized

5min emom

3 wall walks

Then -

Death by power cleans 135/95

20min running clock

min 1 – 1 power clean

min 2 – 2 power cleans

min 3 – 3 power cleans

*Start at 1 power clean.  After each minute add another clean to your total reps for each minute.  Go for as long as you can or until you can no longer complete the reps in that given minute.  If you fail before 20mins is up just begin back at 1 power clean and follow the patter of adding a rep each minute.

09/29/14

Posted: September 29, 2014 by CrossFitAP in Uncategorized

For time -

30 c2b pullups

400m run

15 ohs 135/95

800m run

15 ohs 135/95

400m run

30 c2b pullups

 

09/27/14 SuperHero Saturday

Posted: September 27, 2014 by CrossFitAP in Uncategorized

“Michael”

3 rounds

800m run

50 back extensions

50 abmat situps

 

09/26/14

Posted: September 26, 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

2000m row

Then -

4 rounds

10 rope climbs or 40 pullups

10 bear complexes 135/95

(power clean + front squat + push press + back squat + push press)

When 4 rounds are complete finish with 800m run together

*Everything is split evenly except the run.  Partners will run the 800m together.

09/25/14

Posted: September 25, 2014 by CrossFitAP in Uncategorized

10-8-6-4-2 deadlifts

*Try to add weight each set

then -

3 rounds – 1min at each station

ghd situps

box jumps 24/20

superman

ring dips

09/25/14 Comp Class

Posted: September 25, 2014 by CrossFitAP in Uncategorized

- 1×5 @80%, 1×4 @87.5%, 1×3 @95% deadlifts

- 2 rounds – 30secs on/30secs off

L-sit

superman hold

ghd situp hold

good morning hold 45/35

- 3x750m row

*rest 90secs after each row

09/24/14

Posted: September 24, 2014 by CrossFitAP in Uncategorized

For time -

100 dbl unders

21-15-9

kb swings 70/55

burpees

then – 100 dbl unders

09/23/14

Posted: September 23, 2014 by CrossFitAP in Uncategorized

3×3 jerks

Then -

Teams of 2 – 3 rounds

200m run

400m run

600m run

*One partner works while the other rests.  Partner 1 runs a 200m.  When they return partner 2 will run a 200m while partner 1 rests.  Keep this pattern.

09/23/14 Comp Class

Posted: September 23, 2014 by CrossFitAP in Uncategorized

- 1×5 @80%, 1×4 @87.5%, 1×3 @95% squats

-3×3 jerks

*Work up in weight each set

- 3 rounds

200m run

Rest same amount of time it took to run

400m run

Rest same amount of time it took to run

600m run

Rest same amount of time it took to run