04/27/15

Posted: April 27, 2015 by CrossFitAP in Uncategorized

- 3×3 split jerks AHAP

2×1 split jerks AHAP

- For time

1600m run

21 kb swings 70/55

21 front squats 95/65

800m run

15 kb swings 70/55

15 front squats 95/65

400m run

9 kb swings 70/55

9 front squats 95/65

04/25/15 SuperHero Saturday

Posted: April 25, 2015 by CrossFitAP in Uncategorized

With a running clock

at minute 0:00

“Isabel” 30 snatches 135/95

at minute 10:00

800m run

at minute 20:00

“Grace” 30 clean&jerk 135/95

*Get each piece done as fast as possible and use the remaining time to rest. 

 

04/24/15

Posted: April 24, 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

For time -

200 double unders then -

4 rounds

5 muscle ups or 20 ring dips

10 front squats 155/105

15 hand stand pushups

20 burpees

*One person works at a time.  Split the work however.

04/23/15

Posted: April 23, 2015 by CrossFitAP in Uncategorized

- 5x max effort strict handstand pushup + 2 kipping handstand pushup

(for those who can’t do hspu, we’ll work on them)

- For time

21-15-9

deadlifts 275/185

box jumps 30/24

*Tips for HSPU https://www.youtube.com/watch?v=YdBSefJNbB8

04/23/15 Comp Class

Posted: April 23, 2015 by CrossFitAP in Uncategorized

- Work up to a heavy overhead squat

- For time

21-15-9

deadlift 275/185

box jumps 30/24

- 5min EMOM

12 handstand pushups

- 5x200m rows

04/22/15

Posted: April 22, 2015 by CrossFitAP in Uncategorized

- 3×3 split jerk

2×1 (heavier) split jerk

- Tabata 8 rounds 20On/10Off

back extensions

calorie row

hand release pushups

jumping split lunges

04/21/15

Posted: April 21, 2015 by CrossFitAP in Uncategorized

- 5mins of max effort double unders

or double under work for those who haven’t mastered them yet

- 3 rounds

30 calorie row

30 kb swings 55/35

30 wallballs 20/14

*Small tips for double unders https://www.youtube.com/watch?v=h7XjUbUpeHE&feature=player_embedded

04/21/15 Comp Class

Posted: April 21, 2015 by CrossFitAP in Uncategorized

- 1×5 @50%, 1×3 @60%, 1×3 @70%, 2×3 @80% power snatch

- 1×5 @50%, 1×3 @60%, 1×3 @70%, 2×3 @75% jerk balance

- 7 rounds

7 chest to bar pullups

7 burpees

7 power cleans 155/105

04/20/15

Posted: April 20, 2015 by CrossFitAP in Uncategorized

- 3×3 split jerk

2×1 (heavier) split jerk

- 3 rounds

50 air squats

7 muscle ups or 20 ring dips

10 hang power cleans 135/95

04/18/15 SuperHero Saturday

Posted: April 18, 2015 by CrossFitAP in Uncategorized

-Dae Han”

3 rounds

800m run with weight 45/25

3 rope climbs or 15 strict pullups

12 thrusters 135/95