05/23/15 SuperHero Saturday

Posted: May 23, 2015 by CrossFitAP in Uncategorized

“Danny”

20min AMRAP

30 box jumps 24/20

20 push press 115/75

30 pullups

05/22/15

Posted: May 22, 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

60 cleans 135/95

80 bench press 135/95

100 squats 155/105

120 deadlifts 155/105

*One partner works at a time.  Split however you please

05/22/15

Posted: May 22, 2015 by CrossFitAP in Uncategorized

Murph 2015

05/21/15 Comp Class

Posted: May 21, 2015 by CrossFitAP in Uncategorized

- 10min EMOM

3 T&G power snatch starting at 60%.  Increase by 5lbs after each minute.  If a miss happens, drop back down 5lbs and try to finish out there

- 10min EMOM

2 T&G power clean + push jerk – same as above

- Tommy V

21 thrusters 115/75

12 rope climbs or 24 strict pullups

15 thrusters

9 rope climbs or 18 strict pullups

9 thrusters

6 12 strict pullups

05/21/15

Posted: May 21, 2015 by CrossFitAP in Uncategorized

- 6×10 pistols

- 5 rounds

100m farmer carry

20 burpees

05/20/15

Posted: May 20, 2015 by CrossFitAP in Uncategorized

- 7×1 split jerk

- 18min amrap

100m sled push 95/45

200m run

30 toes to bar

05/19/15

Posted: May 19, 2015 by CrossFitAP in Uncategorized

- 5min max effort double unders

(or we will spend time working on your first double under)

- 5 rounds

5 burpee box jumpovers 20/16

15 overhead squats 75/55

200m run

05/19/15 Comp Class

Posted: May 19, 2015 by CrossFitAP in Uncategorized

- 5×3 cleans from top of the knees – work to a max triple for the day

- 5×3 jerks – work to a max triple for the day

- 4×5 tempo ring dips (3secs down, 1 second hold, fire up) + M.E. kipping ring dips

- For time

50 db snatch 70/50

50 ghd situps

50 burpee box jump over 24/20

50 db overhead lunge 70/50

05/18/15

Posted: May 18, 2015 by CrossFitAP in Uncategorized

- 5×4 split jerk

- 21-15-9

deadlifts 225/155

handstand pushups

*Complete a 1000m row to finish out

05/16/15 Superhero Saturday

Posted: May 16, 2015 by CrossFitAP in Uncategorized

Remember we are not at the box for the 9am WOD.  We are meeting at the hospice center to lead the hike for hospice event.  Anyone and everyone is invited to come join us!  The 8am and 10am open gym are still on. 

- “Coe”

10 rounds

10 thrusters 95/65

10 ring pushups or 15 regular pushups