11/18/17 SuperHero Saturday

Posted: November 18, 2017 by CrossFitAP in Uncategorized

– Clean complex x1 @40%, 50%, 55%, 60%, 65%, 65%

*Clean complex is 1 lift off + 2 pulls + 2 cleans

– “2011 Opens WOD 2”

15min AMRAP

9 deadlifts 155/105

12 hand release pushups

15 box jumps 24/20

*In true standard form, no sumo deadlifts, no snaking, chest must touch the floor, and stand all the way up on box jumps.

Scores in 2011

1st place male – 629

1000th place male – 419

1st place female – 642

1000th place female – 371

11/17/17

Posted: November 17, 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

For time

500m row

30 handstand pushups

500m row

30 handstand pushups

500m row

30 toes to bar

1000m bike

30 toes to bar

1000m bike

30 toes to bar

1000m bike

*One person works at a time.  Split the work however you want

11/16/17 Comp Class

Posted: November 16, 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85%+

*Use 90% of your 1rm plus 20lbs to find these percentages

– 10 rounds

4 bar muscle ups

8 burpees to target

12 DB overhead squats 70/50

:30 rest

*Alternate arms each round

– 8 rounds

50ft sled push (sprint)

*Use lighter weight so you can sprint

11/16/17

Posted: November 16, 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85%+

*Use 90% of your 1rm plus 20lbs to find these percentages

– 10 rounds

4 bar muscle ups

8 burpees to target

12 DB overhead squats 50/35

:30 rest

*Alternate arms each round

 

11/15/17

Posted: November 15, 2017 by CrossFitAP in Uncategorized

– Front squats x5 @40%, 50%, 55%, 60%, 65%, 65%

– For time

100 strict press 95/65

*Anytime you break you must do 5 burpees + 200m sprint on the bike

11/14/17 Comp Class

Posted: November 14, 2017 by CrossFitAP in Uncategorized

– Snatch complex x1 @40%, 50%, 55%, 60%, 65%, 65%

*Complex is 1 lift off + 2 pulls + 2 snatches

– 8x 100ft yoke walks 400/300

– For time

800m run

100 wallballs 20/14

800m run

11/14/17

Posted: November 14, 2017 by CrossFitAP in Uncategorized

– Snatch complex x1 @40%, 50%, 55%, 60%, 65%, 65%

*Complex is 1 lift off + 2 pulls + 2 snatches

– For time

800m run

100 wallballs 20/14

800m run

11/13/17

Posted: November 13, 2017 by CrossFitAP in Uncategorized

– Back squats x5 @65%, 75%, 85%+

*Use 90% of your 1rm plus 20lbs to find these percentages.  Last set is for max reps

– 10min AMRAP

2 overhead squats 95/65

2 handstand pushups

4 overhead squats

4 handstand pushups

*Keep adding two reps each round

11/11/17 SuperHero Saturday

Posted: November 11, 2017 by CrossFitAP in Uncategorized

We’d like to thank our veterans and wish them a happy Veteran’s Day! 

– 3 Position clean x1 @30%, 40%, 50%, 60%, 65%, 60%

*Do 2 cleans in each position.  Go pockets, hang at knees, and floor

“Wyk”

5 rounds

5 front squats 225/155

5 rope climbs

400m run w/ 45/35lb plate

11/10/17

Posted: November 10, 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

For time

100 pullups

80 box jumpovers 24/20

60 toes to bar

40 handstand pushups

200 double unders

40 hand release pushups

60 ghd situps

80 box jumps

100 calorie row

*One person works at a time.  Split the work however you want