Archive for July, 2014

07/31/14 Comp Class

Posted: 31st July 2014 by CrossFitAP in Uncategorized

– 7×2 @90% front squats – “speed clean ladder” (modified) 2min cap 1 clean 185/95 1 clean 195/105 1 clean 205/115 1 clean 210/120 1 clean 215/125 then – 3min cap 1 clean 220/130 1 clean 230/140 1 clean 240/150 1 clean 245/155 1 clean 250/160 then – 4min cap 1 clean 255/165 1 clean […]

07/31/14

Posted: 31st July 2014 by CrossFitAP in Uncategorized

6×3 front squats *same weight for all sets/new set every 2mins then – 4 rounds 1min max calorie row 1min max box jumps 24/20 1min max db snatch 70/45 1min rest

07/30/14

Posted: 30th July 2014 by CrossFitAP in Uncategorized

2 rounds 1200m run 50 pullups 35 burpees 20 ohs 135/95

07/29/14

Posted: 29th July 2014 by CrossFitAP in Uncategorized

10mins to find a 1rm clean+jerk then – 5 rounds 400m run 2 rope climbs or 20 ring rows

07/29/14 Comp Class

Posted: 29th July 2014 by CrossFitAP in Uncategorized

– 3×5 @85% squats – “muscle up biathlon event” 400m run 18 muscle ups 400m run 15 muscle ups 400m run 12 muscle ups *anytime you break on muscle ups (pullups/dips) it is a 200m run before you get back up for another attempt.  Sub rounds of 25pullups/dips, 20, and 15 in if you cant […]

07/28/14

Posted: 28th July 2014 by CrossFitAP in Uncategorized

Snatch 1×3 @70% 1×3 @80% 1×3 @90% then – 20 cal row 30 wallballs 20/14 20 t2b 30 box jumps 24/20 20 sdhp 115/75 30 burpees 20 s2oh 115/75 800m sandbag run

07/26/14 SuperHero Saturday

Posted: 26th July 2014 by CrossFitAP in Uncategorized

“Jackie” 1000m row 50 thrusters 45/35 30 pullups – when complete rest 3-5mins then “Elizabeth” 21-15-9 cleans 135/95 ring dips

07/25/14

Posted: 25th July 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 mins 00-8 100 burpees (split evenly) mins 8-20 50 – 40 – 30 – 20 – 10 wallballs 20/14 t2b mins 20-30 6 rounds – 200m run 15 box jumps 24/20 10 Curtis P’s (hang squat clean + 2 lunges + push press) 95/65 *One partner works at a […]

07/24/14

Posted: 24th July 2014 by CrossFitAP in Uncategorized

4×2 front squats then – 10min emom even – 3 thrusters 95/65 and 5 pullups odd – rest then – 8min emom 10 pushups 10 situps

07/24/14 Comp Class

Posted: 24th July 2014 by CrossFitAP in Uncategorized

– 7×2 front squats @85% – 12mins to find 1rm sumo-deadlift -15min emom min1 – 6 sumo-deadlifts @60% of 1rm min2 – :40sec hollow hold min3 – 10 t2b