Archive for November, 2013

11/30/13 SuperHero Saturday

Posted: 30th November 2013 by CrossFitAP in Uncategorized

“Daniel” 50 pullups 400m run 21 thrusters 95/65 800m run 21 thrusters 95/65 400m run 50 pullups

11/29/13

Posted: 29th November 2013 by CrossFitAP in Uncategorized

Partner WOD 3 rounds Press and hold overhead 95/65 10 burpees then – 3 rounds clean and hold in front rack 185/105 10 burpees then – 3 rounds deadlift and hold 225/155 10 burpees *Partner 1 will take the exercise and hold rather it be in the deadlift/front rack/ or overhead press position and keep […]

11/28/13 Happy Thanksgiving

Posted: 28th November 2013 by CrossFitAP in Uncategorized

Happy Thanksgiving!  Thank you to those who donated items for the Can Food Drive.  Enjoy the day off!

11/27/13

Posted: 27th November 2013 by CrossFitAP in Uncategorized

Strength 3×5 front squats then – 10min time cap 21-15-9 thrusters 75/45 box jumps 24/16 rest 2 mins then – 10min time cap 21-15-9 kb swings 55/35 pullups

11/26/13

Posted: 26th November 2013 by CrossFitAP in Uncategorized

7min amrap 10 wallballs 10 t2b *rest 2mins after the amrap then 7min amrap 10 ring dips 20 walking lunges with plate 45/25

11/25/13

Posted: 25th November 2013 by CrossFitAP in Uncategorized

Strength 3×4 push jerks then – buy-in – 15 clean+jerks 135/95 5 rounds 40 dbl unders 15 burpees cashout – 15 clean+jerks 135/95

11/23/13 SuperHero Saturday

Posted: 23rd November 2013 by CrossFitAP in Uncategorized

“2 Way Jay” 2 rounds 100 dbl unders 90 air squats 80 situps 70 pushups 60 pullups 50 dips 40 box jumps 24/16 30 burpees 20 k2e 10 hspu *After completing the first round start the 2nd round in reverse order.  You’d begin with 10 hspu and work your way back up.

11/22/13

Posted: 22nd November 2013 by CrossFitAP in Uncategorized

18min amrap 200m run 5 deadlift 135/95 5 front squats 135/95 5 pullups

11/21/13

Posted: 21st November 2013 by CrossFitAP in Uncategorized

3 rounds 50 push press 95/65 40 box jumps 30/20 30 t2b *partner WOD.  Partners decide how they want to split the work load up

11/20/13

Posted: 20th November 2013 by CrossFitAP in Uncategorized

Strength 5×5 thruster then – 4 rounds 3 muscle ups 15 burpees 25 kb swings 500m row