01/20/17 SuperHero Saturday

Posted: January 20, 2018 by CrossFitAP in Uncategorized

– Push press x3 @70%, 80%, 90%

*Use 90% of 1rm plus 5lbs to find these percentages.  Last set is for max reps

– Clean + jerk x2 @60%, 70%, 80%

x1 @90%, 95%, 100%, Find a new 1rm

“Alan Cameron”

21-15-9

overhead squats 95/65

handstand pushups

GHD situps

01/19/18

Posted: January 19, 2018 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

– 5min AMRAP

max calorie row

*One person works at a time

– 5min AMRAP

5 toes to bar

5 burpees

*One person works at a time.  Partners trade rounds

– 5min AMRAP

max calorie bike

*One person works at a time

– 5min AMRAP

10 kettlebell swings 55/35

10 kettlebell snatch 55/35 (5 each arm)

*One person works at a time.  Partners trade rounds

**There is a 1:30 rest between AMRAPs

01/18/18

Posted: January 18, 2018 by CrossFitAP in Uncategorized

– Deadlift 10×3 @80%

– 3 rounds

4 muscle ups

30 shoulder taps

7 squat clean + jerk 155/105

*Scale for muscle ups will be 6 strict pullups  + 3 ring dips.  Pull as high as possible on each pullup

01/18/18 Comp Class

Posted: January 18, 2018 by CrossFitAP in Uncategorized

– Deadlift 10×3 @80%

– 3 rounds

7 muscle ups

80ft handstand walk

7 squat clean + jerk 185/135

– L-sit hold on rings

4x max effort hold

*Rest 2:00-3:00 between each set

01/17/18

Posted: January 17, 2018 by CrossFitAP in Uncategorized

– Front squat x2 @60%, 70%, 80%,

x1 @90%, 95%, 100%, Find a new 1rm

– For time

30 bench press 135/95

60 wallballs 20/14

20 bench press

40 wallballs 20/14

10 bench press

20 wallballs

01/16/18

Posted: January 16, 2018 by CrossFitAP in Uncategorized

– Snatch x2 @60%, 70%, 80%

x1 @90%, 95%, 100%, find a new 1rm

– 8min AMRAP

8 hang power cleans 135/95

8 handstand pushups

– GOAT work

spend 10:00 working on double unders

01/16/18 Comp Class

Posted: January 16, 2018 by CrossFitAP in Uncategorized

– Snatch x2 @60%, 70%, 80%

x1 @90%, 95%, 100%, find a new 1rm

– 8min AMRAP

8 hang power cleans 135/95

8 handstand pushups

– 3 rounds

1:30 max box jumpovers 24/20

:30 rest

1:30 max power snatch 95/65

:30 rest

01/15/18

Posted: January 15, 2018 by CrossFitAP in Uncategorized

– Back squats 10×3 @80%

– 7 rounds

15/10 cal bike

15 sumo deadlift high pulls 75/55

01/13/18 SuperHero Saturday

Posted: January 13, 2018 by CrossFitAP in Uncategorized

– Push press x5 @65%, 75%, 85%

*Use 90% of your 1rm + 5lbs to find these percentages.  The last set is for max reps

– Halting clean + 1 split jerk x3 @40%, 50%,

x2 @60%, 65%, 70%, 75%, 70%

*Finish the last clean of each set with 1 split jerk

– “12.4 CrossFit Opens WOD”

12min AMRAP

150 wallballs 20/14

90 double unders

30 muscle ups

Male 1st: 323 reps
Male 1000th: 257 reps
Female 1st: 270 reps
Female 1000th: 242 reps

01/12/18

Posted: January 12, 2018 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

3 rounds

60 pushups

20 deadlifts 225/155

60 chest to pullups

20 deadlifts 225/155

*Rest 3:00 after each round.  The rest should keep you moving fast through each round!