Archive for March, 2014

03/31/14

Posted: 31st March 2014 by CrossFitAP in Uncategorized

strength 10min emom 2 snatch then for time – 15 thrusters 135/95 21 sdhp 135/95 12 thrusters 15 sdhp 9 thrusters 9 sdhp

03/29/14 SuperHero Saturday

Posted: 29th March 2014 by CrossFitAP in Uncategorized

“Arnie” 21 turkish getups/right arm 50 swings 21 ohs/left arm 50 swings 21 ohs/right arm 50 swings 21 turkish getups/left arm *kb 70/55

03/28/14

Posted: 28th March 2014 by CrossFitAP in Uncategorized

strength 5×3 push press then  partner wod – 18 power snatch 155/115 4000m row 30 power snatch 155/115 2000m row 42 power snatch 155/115 1000m row *on 4000m row alternate everk 1ooom.  On 2000m alternate every 500m.  On 1000m row alternate every 250m.

03/27/14

Posted: 27th March 2014 by CrossFitAP in Uncategorized

partner wod 150 wallballs 20/14 50 power clean+jerk 135/95 2000m row *everytime a switch is made or the wallball hits the ground its a 5 burpee penalty for the team.  Rows are split into 500s. then – 4mins max double unders

03/27/14 Comp Class

Posted: 27th March 2014 by CrossFitAP in Uncategorized

-6×2 squats @80% rest 90secs -5min emom – 3 power snatch @ahap for all sets -5min emom – 2 powerclean&jerk @ahap for all sets -for time 20 thrusters 95/65 200m run 30 v ups 15 thrusters 135/95 200m run 30 v ups 10 thrusters 155/105 200m run 30 v ups

03/26/14

Posted: 26th March 2014 by CrossFitAP in Uncategorized

strength 7×1 split jerk then – 16min amrap 4 wall walks 8 pullups 12 db snatch

03/25/14

Posted: 25th March 2014 by CrossFitAP in Uncategorized

strength 5×5 bench 10min emom first 30seconds – 3 power cleans 185/125 second 30seconds – 3 squat cleans 185/125 then – 1000m row 100 situps

03/25/14 Comp Class

Posted: 25th March 2014 by CrossFitAP in Uncategorized

-6×5 squats @80% rest 2mins -5×2 clean&jerk (from top of knee) work up to a max for the day. Rest 90secs -4 rounds 10 hspu 15 t2b 20 burpees to 6in target rest 1:1

03/24/14

Posted: 24th March 2014 by CrossFitAP in Uncategorized

“Filthy 50” 50 box jumps 24/20 50 jumping pullups 50 kb swings 35/25 50 lunge steps 50 k2e 50 push press 45/35 50 supermans 50 wallballs 20/14 50 burpees 50 dbl unders

03/22/14 SuperHero Saturday

Posted: 22nd March 2014 by CrossFitAP in Uncategorized

“J.J.” squat clean 185/135                          hspu 1                                                                  10 2                                                                   9 3                                                                   8 4                                                                   7 5                                                                   6 6                                                                   5 7                                                                   4 8                                                                   3 9                                                                   2 10                                                                1 *following the ladder.  Starting off you’ll do 1 squat clean followed by 10 hspu.  Then 2 squat cleans and 9 hspu.