Archive for January, 2014

01/31/14

Posted: 31st January 2014 by CrossFitAP in Uncategorized

Partner hero wod “DT” 5 rounds 12 deadlift 155/115 9 hang power clean 155/115 6 s20h 155/115 *each partner will do 5 rounds.  Partner 1 performs a whole round while partner 2 rest.  When complete switch.  Keep this rotation up until each partner has completed 5 rounds each.

01/30/14

Posted: 30th January 2014 by CrossFitAP in Uncategorized

strength 7×1 strict press then – 50-40-30-20-10 kb swings 55/35 dbl unders

01/30/14 Comp Class

Posted: 30th January 2014 by CrossFitAP in Uncategorized

-20 rep squat -10mins to find 1rm power snatch -10mins to find 1rm push press -“Amanda” 9-7-5 muscle ups squat snatch 135/95 *if you can not do muscle ups double reps and do pullups/dips

01/29/14

Posted: 29th January 2014 by CrossFitAP in Uncategorized

strength 6×2 thruster *find a new 2rm max then – 100/per leg mountain climbers 20 power cleans 135/95 20 t2b 75/per leg mountain climbers 15 power clean 135/95 15 t2b 50/per leg mountain climbers 10 power clean 135/95 10 t2b

01/28/14 Comp Class

Posted: 28th January 2014 by CrossFitAP in Uncategorized

-20 rep squat -7×1 mid hang clean&jerk @80% of 1rm rest 60-90secs -4×5 strict ring dips with 5sec pause at the top of every rep rset 90secs -20min amrap 20 kb swings 55/35 10 kb p. press (right) 55/35 10 kb p. press (left) 55/35 500m row

01/28/14

Posted: 28th January 2014 by CrossFitAP in Uncategorized

10min emom 1 snatch complex (power snatch/hang snatch/squat snatch) then – 5x3min amrap 7 sdhp 95/65 7 burpee pullups *rest 1min between each amrap

01/27/14

Posted: 27th January 2014 by CrossFitAP in Uncategorized

strength 3xmax reps bench press bodyweight then – 10min emom 3 back squat @80-90% 1rm then – 5rds 250m row 30 dbl unders

01/25/14 SuperHero Saturday

Posted: 25th January 2014 by CrossFitAP in Uncategorized

“Blake” 4 rounds 100ft walking lunge with plate overhead 45/25 30 box jumps 24/20 20 wallballs 20/14 10 hspu

01/24/14

Posted: 24th January 2014 by CrossFitAP in Uncategorized

Partner WOD 300 air squats 200 hrpu 100 strict pullups 3000m row *partners decide how they break up the workload.  Only one partner working at a time.  Must complete all reps before moving on to the next exercise.

01/23/14

Posted: 23rd January 2014 by CrossFitAP in Uncategorized

12mins to find 1rm power snatch then – 15min cap 25-20-15-10-5 thrusters 95/65 50-40-30-20-10 dbl unders