Archive for November, 2014

11/29/14 SuperHero Saturday

Posted: 29th November 2014 by CrossFitAP in Uncategorized

“DT” 5 rounds 12 deadlifts 155/105 9 hang power cleans 155/105 6 push jerks 155/105 *The goal is to do each round unbroken.

11/28/14

Posted: 28th November 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 100 situps 100 dbl unders 100 pullups 100 wallballs 20/14 100 burpees 100 kb swings 55/35 (American) 100 t2b *Run or row 200m after each set of 100 together as a team.  On sets of 100, one partner works at a time.

11/27/14 Thanksgiving Day WOD

Posted: 27th November 2014 by CrossFitAP in Uncategorized

Happy Thanksgiving, we are open 6pm-7pm today! – 5 rounds 5 pullups 10 pushups 15 air squats – 4 rounds 8 hspu 15 kb swings 55/35 (American) – 3 rounds 15 box jumps 24/20 15 k2e – 2 rounds 20 wallballs 20/14 30 ghd situps

11/26/14

Posted: 26th November 2014 by CrossFitAP in Uncategorized

3×3 pause front squats *3sec hold at the bottom of your squat.  Add weight each set Then for time – 15-12-9 t2b burpees *300m row after each round

11/25/14

Posted: 25th November 2014 by CrossFitAP in Uncategorized

20min amrap 15 push press 115/75 15 kb swings 55/35 (American) 15 box jumps 24/20

11/25/14 Comp Class

Posted: 25th November 2014 by CrossFitAP in Uncategorized

– 5×1 hang power snatch *Find a max for the day. No more than 5 sets – 3×3 unbroken hang snatch *Find a 3rm for the day – 1xM.E. touch&go full snatch @100% of the 3rm we just found – 4×5 front squats *Add weight each set – 15min amrap 10 push press 115/75 10 […]

11/25/14

Posted: 25th November 2014 by CrossFitAP in Uncategorized

There will be holiday hours on Thanksgiving of this week.  We will only be open 6pm-7pm for a holiday WOD.  Stop on in and burn some of that food off with us!

11/24/14

Posted: 24th November 2014 by CrossFitAP in Uncategorized

5×1 snatch complex (hang snatch+full snatch+ohs) *Add weight each set Then – 8min amrap 5 bar muscle ups or 12 c2b pullups 5 box jumps 30/24 5 squat cleans 155/105 *After 8mins is up rest, then start For time 18-12-6 deadlift 225/185 strict hspu

11/22/14 SuperHero Saturday

Posted: 22nd November 2014 by CrossFitAP in Uncategorized

“Wittman” 7 rounds 15 kb swings 55/35 (American) 15 power cleans 95/65 15 box jumps 24/20

11/21/14

Posted: 21st November 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 30min amrap 20 cal row – 40 burpees 30 cal row – 60 kb swings 55/35 (American) 40 cal row – 80 box jumps 24/20 50 cal row – 100 wallballs 20/14 *Everything is split evenly between partners.  Do the 20 cal row (split) then move on to the […]