04/17/14 Comp Class

Posted: April 17, 2014 by CrossFitAP in Uncategorized

-12mins to find 1rm on squats

-5×1 hang snatch (work up to a heavy single.)

-5×1 jerk (work up to a heavy single.)

-5×1 hang clean (work up to a heavy single)

-3 rounds

500m row

50 dble unders

25 v-ups

04/17/14

Posted: April 17, 2014 by CrossFitAP in Uncategorized

5×2 rope climbs

or 5×15 pullups

then -

20min emom

odd mins – 17/12 cal row

even mins – 5 deadlifts 315/205

04/16/14

Posted: April 16, 2014 by CrossFitAP in Uncategorized

strength

3×10 bench press

then -

10min amrap

7 thrusters 95/65

7 pullups

7 box jumps 30/24

then 2min rest

10min amrap

10 wallballs 20/14

5 burpees

04/15/14

Posted: April 15, 2014 by CrossFitAP in Uncategorized

strength

7×3 ohs

every 2 mins

then -

5 rounds

15 power snatch 95/65

15 burpees

04/15/14 Comp Class

Posted: April 15, 2014 by CrossFitAP in Uncategorized

-2×2 squats @100%

-5×2+1 pause clean+jerk (3 count pause at the knee.  Work up to a heavy single)

-1×2+1 @95%, 1×2+1 @90% of 1rm pause clean+jerk of what we just found

-1×5 @60%, 3×5 @70% of 1rm for front squats rest 60-90

-5 rounds

45sec M.E. bar m.u.

15sec rest

45sec M.E. burpee box jumps 24/20

15 sec rest

45sec M.E. row

15sec rest

04/14/14

Posted: April 14, 2014 by CrossFitAP in Uncategorized

for time

50 front rack lunge steps 115/85

40 kb swings 55/35

30 burpees

20 hang squat cleans 115/85

10 wall walks

20 hang squat cleans 115/85

30 burpees

40 kb swings 55/35

50 front rack lunge steps 115/85

04/12/14 Superhero Saturday

Posted: April 12, 2014 by CrossFitAP in Uncategorized

“Glen”

30 clean&jerk 135/95

1600m run

10 rope climbs

1600m run

100 burpees

Hero_GlenDoherty_th

04/11/14

Posted: April 11, 2014 by CrossFitAP in Uncategorized

“Pet Rock”

Teams of 2.  Each team will grab a kettlebell.  One person works while the other rests holding the kettlebell.  If the kettlebell touches the ground it is a 15 burpee penalty for the team.  Split the work up evenly.

50 reps each for each person

pistols

sdhp 95/65

calories on the rower

overhead lunges 45/25

ring dips

deadlifts 225/135

wallballs20/14

04/10/14

Posted: April 10, 2014 by CrossFitAP in Uncategorized

strength

5×5 strict press+5 push press

then -

grab a partner

5x300m rows

5×10 burpees

5×30 dbl unders

*each person will be completing 5 sets each at each station.  One partner works while the other rests.  No partner then rest as long as it takes to complete a set.

04/10/14 Comp Class

Posted: April 10, 2014 by CrossFitAP in Uncategorized

-6×2 squats @80% rest 60-90

-5×1 jerk (find 1rm)

-5×1 hang snatch (find 1rm)

-5×1 hang clean (find 1rm)

-1x M.E. unbroken c2b pullups

-2k row for time

-1xM.E. unbroken dbl unders

-1xM.E. unbroken power snatches 155/105