Archive for December, 2013

12/31/13

Posted: 31st December 2013 by CrossFitAP in Uncategorized

Partner WOD 6 rounds 500m row 30 box jumps 30/24 rest 5 mins 200 front rack lunge steps 165/135 *During first part partner 1 will perform row while partner 2 performs jumps.  This makes 1 round.  Switch once complete and continue this for 6 rounds.  *During second part 1 partner will perform lunges while 2nd […]

12/30/13 CrossFit Fee and Updates

Posted: 30th December 2013 by CrossFitAP in Uncategorized

-Hey guys don’t forget the Crossfit Fees are due at the beginning of the new year.  You can pay them now or pay them January 2nd.  -We will take orders for another round of the black long sleeve shirts.  Make sure to get your name on the list -There will be more hours added to […]

12/30/13

Posted: 30th December 2013 by CrossFitAP in Uncategorized

Strength 3×10 bench press then – 30min cap 3 rounds 20 h. power clean 135/95 20 wallballs 20/14 3 rounds 10 thrusters 135/95 20 ring dips 3 rounds 50 dbl unders 15 hspu

12/28/13 SuperHero Saturday

Posted: 28th December 2013 by CrossFitAP in Uncategorized

“Carse” 21-18-15-12-9-6-3 squat clean 95/65 dbl unders box jumps 24/20 *start each round with a 50m bear crawl  

12/27/13

Posted: 27th December 2013 by CrossFitAP in Uncategorized

3 rounds 15 hspu 20 pistols then – 20min cap 10 rounds 10 deadlifts 155/115 10 burpees

12/26/13

Posted: 26th December 2013 by CrossFitAP in Uncategorized

Strength 5×3 back squats then – 1000m row 5 rounds 25 pullups 7 s2oh 135/95

12/25/13 Merry Christmas!

Posted: 25th December 2013 by CrossFitAP in Uncategorized

Merry Christmas!  We will have a class and an open gym today.  Open gym is at 4pm and class is at 5pm. “12 days of Christmas” 1 clean 135/95 2 hspu 3 front squats 135/95 4 sdhp 135/95 5 c2b pullups 6 box jumps 24/20 7 burpees 8 pushups 9 wallballs 10 kb swings 55/35 […]

12/24/13

Posted: 24th December 2013 by CrossFitAP in Uncategorized

10min emom 3 snatch then – 8min amrap 4 hspu 8 kb swings 70/55 24 situps rest 2mins 50 box jumps

12/23/13

Posted: 23rd December 2013 by CrossFitAP in Uncategorized

Strength 5×5 push press superset with 5×10 pushups then – 18min cap 30 deadlift 315/225 60 t2b 90 wallballs 20/14

12/22/13 Holiday Hours

Posted: 22nd December 2013 by CrossFitAP in Uncategorized

Here’s a list of the upcoming holiday class times Tuesday December 24th class @4pm open gym @5pm Wednesday December 25th open gym @4pm class @5pm Tuesday December 31st class @4pm open gym @5pm Wednesday January 1st open gym @4pm class @5pm