Archive for August, 2013

08/31/13 Superhero Saturdays

Posted: 31st August 2013 by CrossFitAP in Uncategorized

“War Frank” 3 rounds 25 muscle ups 100 squats 35 ghd situps *if you can not perform a muscle substitute 40 pullups/40 dips.  Also if there is not a GHD substitute 40 situps

08/30/13

Posted: 30th August 2013 by CrossFitAP in Uncategorized

21-15-9 power snatch 95/65 burpees

08/29/13

Posted: 29th August 2013 by CrossFitAP in Uncategorized

Strength 3×5 front squat Then – 15-13-11-9-7-5-3-1 hspu 1-3-5-7-9-11-13-15 L-pullups

08/28/13

Posted: 28th August 2013 by CrossFitAP in Uncategorized

Buy-in 100 dbl unders Then – 4 rounds 15 t2b 200m sprint 9 deadlift 245/165 *Cashout 50 burpees

08/27/13

Posted: 27th August 2013 by CrossFitAP in Uncategorized

Kelly 5 rounds 400m run 30 box jumps 24/16 30 wallballs 20/14

08/26/13

Posted: 26th August 2013 by CrossFitAP in Uncategorized

Strength find 1rm power clean Then – 20min time cap Annie 50-40-30-20-10 dbl unders situps with remaining time perform AMRAP with 5 pullups 10 pushups 15 air squats

08/24/13 Superhero Saturdays

Posted: 24th August 2013 by CrossFitAP in Uncategorized

“Wood” 5 rounds 400m run 10 burpees box jumps 24/16 10 sumo dl highpulls 95/65 10 thrusters 95/65  

08/23/13

Posted: 23rd August 2013 by CrossFitAP in Uncategorized

3 rounds burpees power snatch 75/45 box jumps 24/16 thruster 75/45 chest to bar pullups *This is the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset […]

08/22/13

Posted: 22nd August 2013 by CrossFitAP in Uncategorized

Strength find 1rm squat Then – Angie 100 pullups 100 pushups 100 situps 100 air squats *For time.  Complete all reps of each exercise before moving to the next

08/21/13

Posted: 21st August 2013 by CrossFitAP in Uncategorized

Strength 3×3 power snatch Then – 5 rounds 5 power snatch 15 wallballs 20/14 30 dbl unders