Archive for April, 2014

04/30/14

Posted: 30th April 2014 by CrossFitAP in Uncategorized

strength 5×2 front squats then – for time 100 situps 90 lunge steps with plate OH 45/25 80 pushups 70 kb swings 55/35 60 wallballs 20/14 50 cal row 40 box jumps 24/20 30 pullups 200m run 10 burpees

04/29/14 Comp Class

Posted: 29th April 2014 by CrossFitAP in Uncategorized

– 1×5@50%, 1×4@805, 1×3@87.5%, 1×2@95% of 1rm for deadlifts – “Fore” 4mins M.E. clean+jerk 135/95 4mins M.E. calorie row 4mins M.E. burpees – for time 50-40-30-20-10 wallballs 20/14 25-20-15-10-5 box jumps

04/29/14

Posted: 29th April 2014 by CrossFitAP in Uncategorized

strength 5×2 cleans (drop each rep then quickly reset) ahap then – 25min amrap 400m run 10 thrusters 20 situps

04/28/14

Posted: 28th April 2014 by CrossFitAP in Uncategorized

strength 5×2 split jerk then – 5 rounds 20 jumping split lunges 20 t2b 20 hspu 20 pullups

04/26/14 SuperHero Saturday

Posted: 26th April 2014 by CrossFitAP in Uncategorized

“Abbate” 1600m run 21 clean&jerk 155/105 800m run 21 clean&jerk 155/105 1600m run

04/25/14

Posted: 25th April 2014 by CrossFitAP in Uncategorized

partner wod 2000m row 200 dbl unders 100 pullups 100 power cleans 115/85 100 front squats 115/85 100 hspu *One partner works at a time.  Every minute on the minute there will be a penalty of 5 burpees until the workout is complete.  Partners take turns on each set of burpees.  So there will only […]

04/24/14 Comp Class

Posted: 24th April 2014 by CrossFitAP in Uncategorized

– 10mins to work up to a 3rm clean (from top of knee, quickly drop each rep and reset) – 1×3@95%, 1×3@90% of the 3rm clean we just found (start from top of knee) – 10mins to find 3rm behind neck jerk – 1×3@95%, 1×3@90% of the 3rm behind the neck jerk we just found […]

04/24/14

Posted: 24th April 2014 by CrossFitAP in Uncategorized

strength 5×5 back squat then – 7 rounds 200m run or row 15 box jumps 24/20 15 wallballs 20/14

04/23/14

Posted: 23rd April 2014 by CrossFitAP in Uncategorized

12min emom odd – 5 wall walks even – 30 dbl unders then 3min rest 14min emom even mins – amrap 5 burpees over the bar and 5 thrusters odd – rest

04/22/14

Posted: 22nd April 2014 by CrossFitAP in Uncategorized

strength 5×5 strict press then – 10 rounds 10 t2b 10 kb clean&press (5 each arm) 55/35