Archive for June, 2014

06/30/14

Posted: 30th June 2014 by CrossFitAP in Uncategorized

6×2 jerks *every 1:30 then – 5 rounds 10 strict hspu 20 situps 10 kipping hspu 200m row

06/28/14 SuperHero Saturday

Posted: 28th June 2014 by CrossFitAP in Uncategorized

“Bulger” 10 rounds 150m run 7 c2b pullups 7 front squats 135/95 7 hspu

06/27/14

Posted: 27th June 2014 by CrossFitAP in Uncategorized

Partner WOD – teams of 2 100 squats 135/95 *partner holds bottom squat position 100 pullups *partner dead hangs from pullup bar 100 cal row *partner holds medball overhead 20/14 100 power cleans 135/95 *partner holds bottom of pushup **All work is split evenly.  One partner is performing the lift while the other is holding […]

06/26/14

Posted: 26th June 2014 by CrossFitAP in Uncategorized

6×2 power clean + 2 jerk every 1:30 then – 5 rounds 30 dbl unders 15 thrusters 95/65 10 pullups

06/26/14 Comp Class

Posted: 26th June 2014 by CrossFitAP in Uncategorized

– 3×5 front squats @80% – 3 rounds 75 dbl unders 50 air squats 25 cal row – 14min emom even – 10 k2e odd – 5 ohs

06/25/14

Posted: 25th June 2014 by CrossFitAP in Uncategorized

for time 400m run with medball 20/14 70 wallballs 20/14 50 burpees 30 box jumps 24/20 400m run with medball 35 wallballs 25 burpees 15 box jumps 400m run with medball 15 wallballs 10 burpees 5 box jumps

06/24/14 Comp Class

Posted: 24th June 2014 by CrossFitAP in Uncategorized

– 3×10 back squats @70% of 1rm – “Macho Man” Emom for as long as possible with this complex 3 power clean + 3 front squats + 3 jerk 155/105 – 7×10 c2b pullups *50secs rest between sets – 100 t2b for time

06/24/14

Posted: 24th June 2014 by CrossFitAP in Uncategorized

3 rounds 15 strict pullups 20 pushups rest 1min when complete with all 3 rounds 3 rounds 15 v-ups 200m run rest 1min when complete with all 3 rounds 3 rounds 15 hspu 10 deadlift 225/165

06/23/14

Posted: 23rd June 2014 by CrossFitAP in Uncategorized

Tabata – 20secs of work with 10 secs of rest for 8rounds at each station burpees box jumps 24/20 kb swings 55/35 split lunges then – 2 rounds 800m run 20 situps 20/per side kb side bends

06/21/14 SuperHero Saturday

Posted: 21st June 2014 by CrossFitAP in Uncategorized

“Tom” 25min amrap 7 muscle ups or 14 pullups/dips 11 thrusters 155/105 14 t2b