07/30/14

Posted: July 30, 2014 by CrossFitAP in Uncategorized

2 rounds

1200m run

50 pullups

35 burpees

20 ohs 135/95

07/29/14

Posted: July 29, 2014 by CrossFitAP in Uncategorized

10mins to find a 1rm clean+jerk

then -

5 rounds

400m run

2 rope climbs or 20 ring rows

07/29/14 Comp Class

Posted: July 29, 2014 by CrossFitAP in Uncategorized

- 3×5 @85% squats

- “muscle up biathlon event”

400m run

18 muscle ups

400m run

15 muscle ups

400m run

12 muscle ups

*anytime you break on muscle ups (pullups/dips) it is a 200m run before you get back up for another attempt.  Sub rounds of 25pullups/dips, 20, and 15 in if you cant do muscle ups

- 4×10 one-arm dumbbell rows

07/28/14

Posted: July 28, 2014 by CrossFitAP in Uncategorized

Snatch

1×3 @70%

1×3 @80%

1×3 @90%

then -

20 cal row

30 wallballs 20/14

20 t2b

30 box jumps 24/20

20 sdhp 115/75

30 burpees

20 s2oh 115/75

800m sandbag run

07/26/14 SuperHero Saturday

Posted: July 26, 2014 by CrossFitAP in Uncategorized

“Jackie”

1000m row

50 thrusters 45/35

30 pullups

- when complete rest 3-5mins then

“Elizabeth”

21-15-9

cleans 135/95

ring dips

07/25/14

Posted: July 25, 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

mins 00-8

100 burpees (split evenly)

mins 8-20

50 – 40 – 30 – 20 – 10

wallballs 20/14

t2b

mins 20-30

6 rounds -

200m run

15 box jumps 24/20

10 Curtis P’s (hang squat clean + 2 lunges + push press) 95/65

*One partner works at a time.  On the last segment partner 1 will run,  partner 2 will do box jumps, then partner 1 will finish 10 Curtis P’s.  Keep this pattern for all 6 rounds. 

 

07/24/14

Posted: July 24, 2014 by CrossFitAP in Uncategorized

4×2 front squats

then -

10min emom

even – 3 thrusters 95/65 and 5 pullups

odd – rest

then -

8min emom

10 pushups

10 situps

07/24/14 Comp Class

Posted: July 24, 2014 by CrossFitAP in Uncategorized

- 7×2 front squats @85%

- 12mins to find 1rm sumo-deadlift

-15min emom

min1 – 6 sumo-deadlifts @60% of 1rm

min2 – :40sec hollow hold

min3 – 10 t2b

Full Moon Challenge

Posted: July 23, 2014 by CrossFitAP in Uncategorized

For those of you competing make sure you are there by 6:30pm.  If you are not competing stop by and watch the fun.  We will have a different spin on the finals tonight.   Remember there are two events and one final.  We take the top two men and top two women and place them into the finals for one male and female winner!

07/23/14

Posted: July 23, 2014 by CrossFitAP in Uncategorized

30 cal row

30 box jumps 24/20

30 cal row

30 power snatch 95/65

30 cal row

30 burpees

30 cal row

30 push press