09/23/17 SuperHero Saturday

Posted: September 23, 2017 by CrossFitAP in Uncategorized

– 1 clean pull + 1 clean + 1 front squat + 1 jerk x3 @40%, 50%, 60%, 65%, 70%, 70%

– “Emily”

10 rounds

30 double unders

15 pullups

30 air squats

100m sprint

*Rest 2mins after each round

09/22/17

Posted: September 22, 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

For time

1000m row

100 hand release pushups

2000m bike

100 front rack sandbag squats big bag/little bag

500m row

100 burpees

1000m bike

100 ghd situps

 

09/21/17 Comp Class

Posted: September 21, 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85%

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

– 3 rounds

400m run

21 DB snatch 50/35 (alternate arms)

12 ring dips

– 8x150m row

*Rest 1:00-1:30 between sets.  As fast as possible!

– Pullups 6×7

*Control the descent.  These are strict

09/21/17

Posted: September 21, 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85%

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

– 3 rounds

400m run

21 DB snatch 50/35 (alternate arms)

12 ring dips

– GOAT work

10mins working on handstand pushups

09/20/17

Posted: September 20, 2017 by CrossFitAP in Uncategorized

– Front squats x3 @40%, 50%, 60%, 65%, 70%, 70%

– Tabata Stations 8rds :20 on/:10 off

statation 1 – floor press 135/95

station 2 – calorie bike

station 3 – abmat situps

station 4 – wallballs 20/14

*There is a 1min rest between stations.  You will complete all 8rds at the station before moving on to the next station.

09/19/17

Posted: September 19, 2017 by CrossFitAP in Uncategorized

– High hang snatch x3 @40%, 50%, 60%, 65%, 70%, 70%

*These come from the pockets

– 12min AMRAP

3 sumo deadlift high pull 115/95

3 pullups

3 wallwalks

6 SDHP

6 pullups

3 wallwalks

*The SDHP and pullups go up by 3 reps after each round

09/19/17 Comp Class

Posted: September 19, 2017 by CrossFitAP in Uncategorized

– High hang snatch x3 @40%, 50%, 60%, 65%, 70%, 70%

*These come from the pockets

– 12min AMRAP

3 sumo deadlift high pull 115/95

3 chest to bar pullups

30ft handstand walk

6 SDHP

6 c2b

30ft handstand walk

*The SDHP and pullups go up by 3 reps after each round

– Weighted pistols – 6×12

*This is 6 total.  3 sets on the left and 3 on the right

09/18/17

Posted: September 18, 2017 by CrossFitAP in Uncategorized

– Back squats x5 @65%, 75%, 85%

*Use 90% of your 1rm back squat to find these percentages.  The last set is a max effort set

– 8min AMRAP

5 toes to bar

5 box jumps 24/20

5 kettlebell swings 55/35

*Add 5 reps after each round

– 7x100m Farmers carry

09/16/17 Superhero Saturday

Posted: September 16, 2017 by CrossFitAP in Uncategorized

– Halting cleans x3 @50%, 60%, 70%, 75%, 80%, 85%, 80%

*Pause for 1sec at the knees then finish the clean.  Do this on each rep

“Dallas 5”

5min AMRAP

burpees

5min AMRAP

7 deadlifts 155/105

7 box jumps 24/20

5min AMRAP

Turkish getups 40/25

5min AMRAP

7 snatches 75/55

7 pushups

5min AMRAP

calorie row

*There is a 1min rest between each AMRAP

09/15/17

Posted: September 15, 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

2x500m row

2x1000m bike

2x400m row

2x800m bike

2x300m row

2x600m bike

2x200m row

2x400m bike

2x100m row

2x200m bike

*Rowing – one person is rowing the entire set, the other is holding a kettlebell front rack 35/25.  Anytime the front rack is dropped, a 5 burpee penalty is completed for each partner after the row.

Biking – one person is biking the entire set, the other is holding a wall sit.  Anytime the wall sit is broken, a 5 burpee penalty is completed for each partner after the bike.