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!

01/11/18 Comp Class

Posted: January 11, 2018 by CrossFitAP in Uncategorized

– Deadlifts 10×3 @87%

*Take the time needed to complete these sets

– 10min AMRAP

100ft sandbag carry big bag/little bag (bear hug style)

21 kettlebell swings 70/55

– 3 rounds

2:00 max wallballs 20/14

1:00 rest

1:30 max toes to bar

1:00 rest

1:00 max lateral barbell burpees

1:00 rest

01/11/18

Posted: January 11, 2018 by CrossFitAP in Uncategorized

– Deadlifts 10×3 @87%

*Take the time needed to complete these sets

– 10min AMRAP

100ft sandbag carry big bag/little bag (bear hug style)

21 kettlebell swings 55/35

– Spend 10min working on double unders

01/10/18

Posted: January 10, 2018 by CrossFitAP in Uncategorized

– Front squats x3 @40%, 50%, 60%

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

– 4min AMRAP

15 bench press 135/95

200/150m row

4min AMRAP

10/8 cal bike

5 handstand pushups

4min AMRAP

15 barbell curls 45/35

20 pushups

01/09/18 Comp Class

Posted: January 9, 2018 by CrossFitAP in Uncategorized

– Halting power snatch x3 @40%, 50%, 60%

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

*Pause for 1 second at the knee then finish the power snatch

– 10 rounds

10 thrusters 95/65

100m run (or row if too cold)

– Front lever holds

10 rounds

:15 hold

:45 rest