Archive for May, 2014

05/31/14 SuperHero Saturday

Posted: 31st May 2014 by CrossFitAP in Uncategorized

“Wood” 5 rounds 400m run 10 burpee box jumps 24/20 10 sdhp 95/65 10 thrusters 95/65 *rest 1min after each round.

05/30/14

Posted: 30th May 2014 by CrossFitAP in Uncategorized

partner wod – teams of 2 200m run (each) 150 thrusters 45/35 (split) 100 pullups (split) 50 box jumps 24/20 (split) 200m run (each) *One partner works at a time.  Everything is split but the runs.   The partner resting must hold a medball 20/14 overhead while the other partner works.  If the medball is put […]

05/29/14

Posted: 29th May 2014 by CrossFitAP in Uncategorized

10min amrap 10 pullups 15 pushups 20 air squats then – deadlift ladder 1-2-3-4-5-4-3-2-1 *use same weight for every set.  Do new set every 2mins

05/29/14 Comp Class

Posted: 29th May 2014 by CrossFitAP in Uncategorized

– 5×5 back squat – 10mins to work up to a heavy clean+jerk – for time 1k row 15 clean+jerk 135/95 100 air squats – 7×8 unbroken c2b pullups *rest 40secs between sets

05/28/14

Posted: 28th May 2014 by CrossFitAP in Uncategorized

3 rounds 7 front squats 205/125 14 box jumps 30/24 21 kb swings 55/35 then – partner up 10x300m row *one partner rows at a time.  Each will row 5 intervals 10×50 dbl unders *one partner jumps at a time.  Each will jump 5 intervals

05/27/14 Comp Class

Posted: 27th May 2014 by CrossFitAP in Uncategorized

– find a 1rm deadlift – for time 800m run 30 burpee box jump over 30/24 800m run – 7×7 unbroken c2b pullups *rest 40secs between sets

05/27/14

Posted: 27th May 2014 by CrossFitAP in Uncategorized

5×5 bench press then – 20min amrap 800m run 50 wallballs 20/14 50 t2b 50 dbl unders  

05/26/14 Memorial Day WOD

Posted: 26th May 2014 by CrossFitAP in Uncategorized

It’s that time of year again! “Murph” 1600m run 100 pullups 200 pushps 300 air squats 1600m run *start and end with the mile run.  Partition the pullups/pushups/squats however you like.

05/24/14 SuperHero Saturday

Posted: 24th May 2014 by CrossFitAP in Uncategorized

“21 Guns” 21min amrap 400m run 21 pushups 21 box jumps 24/20 15 burpees 9 pullups

05/24/14

Posted: 24th May 2014 by CrossFitAP in Uncategorized

Don’t forget we will only have one class on Monday the 26th!  We will run Memorial Day Murph at 10:30am.  Make sure you stop in for a great WOD!  Anyone is welcome so make sure you bring a friend.