Archive for July, 2013

07/31/13

Posted: 31st July 2013 by CrossFitAP in Uncategorized

Strength 10min EMOM 3 power clean Then – 15min AMRAP 250m row or run 20 situps 10 chest to bar pullups

07/30/13

Posted: 30th July 2013 by CrossFitAP in Uncategorized

5min AMRAP 5 thrusters 135/95 100m sprint Then- 3min rest 25-20-15 toes to bar wallball ground to overhead

07/29/13

Posted: 29th July 2013 by CrossFitAP in Uncategorized

5 Rounds 9 chest to bar pullups 7 hang power cleans 135/95 9 burpees 200m sprint rest 1min  

07/27/13

Posted: 27th July 2013 by CrossFitAP in Uncategorized

“Tillman” 7 rounds 7 deadlifts 315/225 1 gasser 15 pullups rest 45 secs

07/26/13

Posted: 26th July 2013 by CrossFitAP in Uncategorized

Strength Front squats 3×8 superset with squat jumps 3×8 then – Tabata x2mins at each station (40secs on, 20 secs off, 40 secs on, 20 secs off) for 3 rounds push press 45/35 situps burpees KB swings 55/35

07/25/13

Posted: 25th July 2013 by CrossFitAP in Uncategorized

15min AMRAP 5 deadlifts 225/155 10 walking lunges 10 pushups 10 walking lunges *cashout 100 dbl unders or 300 singles

07/24/13

Posted: 24th July 2013 by CrossFitAP in Uncategorized

400m run 8 bear complexes 400m run 6 bear complexes 400m run 4 bear complexes 400m run 2 bear complexes   *A bear complex is a power clean – front squat – push press – back squat – push press

07/23/13

Posted: 23rd July 2013 by CrossFitAP in Uncategorized

Strength Pendley Row 3×10 superset with pushups 3×10 Then – 10 rounds 10 KB swings 55/35 10 lateral hops 10 butterfly situps

07/22/13

Posted: 22nd July 2013 by CrossFitAP in Uncategorized

Skill Pullups Then – 15min AMRAP 7 thrusters 115/75 7 pullups 7 box jumps 24/16 7 pullups 7 ring dips 7 pullups

07/20/13

Posted: 21st July 2013 by CrossFitAP in Uncategorized

“Roy” 5 rounds 15 deadlift 225/115 20 box jumps 24/16 25 pullups