Archive for October, 2014

10/31/14

Posted: 31st October 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 40-30-20-10 kb swings 55/35 (American) box jumps 24/20 Then – 40-30-20-10 squats 95/65 t2b Then – 40-30-20-10 wallballs 20/14 burpees *All work is split equally.  One partner works at a time.

10/30/14 Comp Class

Posted: 30th October 2014 by CrossFitAP in Uncategorized

– Spend 10-20mins to find one each of  a. Find a heavy single snatch grip push press b. Find a heavy single snatch grip push jerk c. Find a heavy single snatch balance d. Find a heavy single high hang squat snatch – For time 15 power snatch 125/85 100 dbl unders 12 power snatch 145/95 100 dbl unders […]

10/30/14

Posted: 30th October 2014 by CrossFitAP in Uncategorized

For time – 15 power snatch 95/65 100 dbl unders 12 power snatch 115/85 100 dbl unders 9 power snatch 135/95 100 dbl unders 6 power snatch 155/105

10/29/14

Posted: 29th October 2014 by CrossFitAP in Uncategorized

3 rounds – 500m row 12 deadlifts @your bodyweight 21 box jumps 24/20

10/28/14 Comp Class

Posted: 28th October 2014 by CrossFitAP in Uncategorized

– 5×2 jerks ahap – 4+1×3 touch and go squat cleans *You’ll perform 3 sets working up to a 3rm touch and go.  On the last set you’ll do 75% of your 3rm for as many reps as possible, touch and go. – 4×8 tempo ring dips *3 seconds down/3seconds up – 5 rounds 3 […]

10/28/14

Posted: 28th October 2014 by CrossFitAP in Uncategorized

5 rounds – 3 strict hspu 6 strict t2b 12 air squats 18 calorie row

10/27/14 Can Food Drive!

Posted: 27th October 2014 by CrossFitAP in Uncategorized

Its that time of year again. We are getting an early start on our 2nd annual canned food drive for the homeless shelter. Every non-perishable food item will represent one burpee. At the end of the drive all the food items will be counted up, turned into burpees, and split among the trainers for them […]

10/27/14

Posted: 27th October 2014 by CrossFitAP in Uncategorized

5×2 pause snatch (3sec pause at the knees) *Get as heavy as you can Then – 10 rounds 300m row/run 10 burpee pullups

10/25/14 SuperHero Saturday

Posted: 25th October 2014 by CrossFitAP in Uncategorized

“Mr. Joshua” 5 rounds 400m run 30 ghd situps 15 deadlifts 250/185

10/24/14

Posted: 24th October 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 300 air squats *partner not working is holding bottom of squat 200 hrpu *partner not working is holding lockout on pushups 100 pullups *partner not working is holding onto pullup bar 800m run (together) 800m row (split)