Archive for March, 2014

03/21/14

Posted: 21st March 2014 by CrossFitAP in Uncategorized

“partner fran” 42-30-18 thrusters 95/65 pullups *must complete thrusters unbroken.  If bar must be set down it is a 5 burpee penalty each person on the team.  While 1 partner is doing pullups the other must hold their pullup with chin above the bar.

03/20/14 Comp Class

Posted: 20th March 2014 by CrossFitAP in Uncategorized

-6×2 squats @80% of 1rm rest 60-90secs -5min emom – 2 power snatch (5lbs heavier than last week) -5min emom – 2 power clean+push jerk (5lbs heavier than last week) -4 rounds 1min M.E. step down box jumps 24/20 1min M.E. hspu 6in/4in deficit 1min M.E. muscle up or c2b pullups 1min rest

03/20/14

Posted: 20th March 2014 by CrossFitAP in Uncategorized

7min amrap 6 power cleans 185/135 24 abmat situps rest 3 mins 5min amrap 7 deadlifts 275/185 11 burpees rest 2 mins 3min amrap c2b pullups

03/19/14

Posted: 19th March 2014 by CrossFitAP in Uncategorized

strength 6×2 front squat *try adding weight every set then – 10min emom 10 front squat 95/65 10 kb swings 55/35 rest 2 mins 50 box jumps 24/20

03/18/14 Comp Class

Posted: 18th March 2014 by CrossFitAP in Uncategorized

-6×4 squats @80% of 1rm rest 60-90secs -5×1 clean+jerk (from top of knee) work up to a max for the day rest 90secs -4×3 jerk recovery @100-120% of jerk max rest 90 -3 rounds 1000m row 20 t2b rest 1:1

03/18/14

Posted: 18th March 2014 by CrossFitAP in Uncategorized

10min emom 1 snatch complex ( 1 power snatch, 1 hang snatch, 1 full squat snatch) then – 2 rounds 500m row 25 burpees 25 medball cleans 20/14 25 kb swings 70/55

03/17/14

Posted: 17th March 2014 by CrossFitAP in Uncategorized

10min emom 5 thrusters 155/115 then – 12min amrap 10 deadlift 275/185 20 wallballs 20/12 30 dbl unders

03/15/14 SuperHero Saturday

Posted: 15th March 2014 by CrossFitAP in Uncategorized

“Willy” 800m run 5 front squats 225/185 200m run 11 c2b pullups 400m run 12 kb swings 70/55

03/14/14

Posted: 14th March 2014 by CrossFitAP in Uncategorized

Partner WOD teams of 2 50-40-30-20-10 wallballs 20/14 power cleans 135/95 *wallballs are to a 12ft target for men and 10ft. target for women.  Only one partner works at a time while the other rests. then – 4×100 dbl unders *same as the workout above.  Only one partner doing the work while other rests.

03/13/14 Comp Class

Posted: 13th March 2014 by CrossFitAP in Uncategorized

-6×3 squat @80% of 1rm rest 60-90secs -5min emom – 2 power snatch (add 5lbs to weight you used last week) -5min emom – 2 power clean+push jerk (add 5lbs to weight from last week) -30mins amrap 500m row 4 muscle ups or 12 pullups+dips *keep heart rate under 160 beats per minute.  Check rate […]