Archive for September, 2013

09/30/13

Posted: 30th September 2013 by CrossFitAP in Uncategorized

Strength 5×3 hang p. snatch Then – 16min amrap 10 k2e 10 dbl unders 10 wallballs 20/14 10 dbl unders

09/28/13 Superhero Saturday

Posted: 28th September 2013 by CrossFitAP in Uncategorized

Woooo ladies and gentlemen get ready for a ride today! “The Don” 66 deadlifts 115/75 66 box jumps 24/16 66 kb swings 55/35 66 knees 2 elbows 66 situps 66 pullups 66 thrusters 55/35 66 wallballs 20/14 66 burpees 66 dbl unders

09/27/13

Posted: 27th September 2013 by CrossFitAP in Uncategorized

3 rounds 400m run 40 air squats 21 c2b pullups

09/26/13

Posted: 26th September 2013 by CrossFitAP in Uncategorized

Strength 8min emom 4 thrusters 135/95 Then – 16-14-12-10-8-6-4 hspu box jumps 24/16 push press 75/45 t2b

09/25/13

Posted: 25th September 2013 by CrossFitAP in Uncategorized

8min emom 3 deadlifts Then at 8min mark begin 2 rounds for time of 800m run 50 walking lunge steps 40 pushups 30 kb swings 55/35 20 dips 10 strict pullups

09/24/13

Posted: 24th September 2013 by CrossFitAP in Uncategorized

5 rounds 7 power cleans 185/135 20 dbl unders 14 burpees 20 dbl unders 21 wallballs

09/23/13

Posted: 23rd September 2013 by CrossFitAP in Uncategorized

Strength 4×4 push jerk Then – buy in – 60 dbl unders Then – 5 rounds 10 goblet squats 15 hspu 200m run

09/21/13 Superhero Saturday

Posted: 21st September 2013 by CrossFitAP in Uncategorized

“Morrison” 50-40-30-20-10 wallballs 20/14 box jumps 24/16 kb swings 55/35

09/20/13

Posted: 20th September 2013 by CrossFitAP in Uncategorized

Partner WOD – teams of 2 15min amrap 5 deadlifts 115/75 5 hang power cleans 5 thrusters *Partner 1 does the lifts while partner 2 will hold a heavy object (weight plate 45/25lbs).  If partner 1 must set the bar down to rest both partners do 5 burpees on the spot before continuing.  If partner 2 […]

09/19/13

Posted: 19th September 2013 by CrossFitAP in Uncategorized

7min amrap 10 kb swings 55/35 200m run rest 2 mins 7min amrap 10 burpees 20 lunges rest 2 mins 7min amrap 10 push press 155/95 20 dbl unders