Archive for August, 2014

08/30/14 SuperHero Saturday

Posted: 30th August 2014 by CrossFitAP in Uncategorized

“Jason” 100 air squats 5 muscle ups or 10 pullups/dips 75 air squats 10 muscle ups or 20 pullups/dips 50 air squats 15 muscle ups or 30 pullups/dips 25 air squats 20 muscle ups or 40 pullups/dips

08/29/14

Posted: 29th August 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 “31 Heroes” 31min amrap 8 thrusters 155/105 6 rope climbs or 20 strict pullups 11 box jumps 30/24 *Partner 1 is doing the work while Partner 2 is running 400m with a sandbag.  When Partner 2 returns Partner 1 takes the sandbag and takes off on a 400m.  Partner […]

08/28/14 Comp Class

Posted: 28th August 2014 by CrossFitAP in Uncategorized

– find a 1rm deadlift – 7×5 front squats *same weight for all sets – 7min emom 3 squat cleans

08/28/14

Posted: 28th August 2014 by CrossFitAP in Uncategorized

For time – 25 deadlifts 225/155 50 pullups 25 deadlifts 225/155

08/27/14

Posted: 27th August 2014 by CrossFitAP in Uncategorized

Don’t forget we will have our holiday hours this coming Monday, September 1st.  The only class time will be 10am.  There will be a special holiday WOD.  Also it is free for anyone who is not a member so bring a friend if you would like!

08/27/14

Posted: 27th August 2014 by CrossFitAP in Uncategorized

3 rounds 75 dbl unders 50 air squats 25 cal row

08/26/14 Comp Class

Posted: 26th August 2014 by CrossFitAP in Uncategorized

– 500m row sprint – “Strict press biathlon” 800m run 21 unbroken strict press 115/75 800m run 18 u.b. strict press 115/75 800m run 15 u.b. strict press 115/75 *Anytime a strict press is broken it is a 200m run before continuing on

08/26/14

Posted: 26th August 2014 by CrossFitAP in Uncategorized

For time – 800m run 21 unbroken strict press 95/65 800m run 18 unbroken strict press 800m run 15 unbroken strict press *200m run penalty anytime strict presses are broken.  Also bars must come from the ground

08/25/14

Posted: 25th August 2014 by CrossFitAP in Uncategorized

“Karabel” 15min amrap 3 power snatch 135/95 15 wallballs

08/23/14 SuperHero Saturday

Posted: 23rd August 2014 by CrossFitAP in Uncategorized

“Eva” 5 rounds 800m run 30 kb swings 70/55 30 pullups