Archive for December, 2014

12/31/14

Posted: 31st December 2014 by CrossFitAP in Uncategorized

– 5 rounds 30 kb swings 55/35 400m row 50 abmat situps

12/30/14

Posted: 30th December 2014 by CrossFitAP in Uncategorized

– Teams of 2 2min AMRAP squat cleans 135/95 2min AMRAP push jerk 135/95 3min AMRAP squat cleans 3min AMRAP push jerks 4min AMRAP squat cleans 4min AMRAP push jerks *One partner works at a time

12/30/14 Comp Class

Posted: 30th December 2014 by CrossFitAP in Uncategorized

– 5×1 Snatch pull @105% of 1rm – Teams of 2 2min AMRAP squat cleans 135/95 2min AMRAP push jerk 135/95 3min AMRAP squat clean 3min AMRAP push jerk 4min AMRAP squat clean 4min AMRAP push jerk *One partner works at a time. – 7min EMOM 5 sotts press (youtube link on how to perfrom […]

12/29/14

Posted: 29th December 2014 by CrossFitAP in Uncategorized

– 7min EMOM 1 Snatch @90% of 1rm – 3 rounds 500m row 12 burpees 21 box jumps 24/20

12/27/14 SuperHero Saturday

Posted: 27th December 2014 by CrossFitAP in Uncategorized

“Willy” – 3 rounds 800m run 5 front squats 225/185 200m run 11 chest to bar pullups 400m run 12 kb swings 70/55

12/26/14

Posted: 26th December 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 – 3 rounds 40 wallballs 40 ghd situps 40 box jumps 24/20 40 burpees 40 calorie row *Everything is split.  One partner works at a time.

12/25/14 Merry Christmas!

Posted: 25th December 2014 by CrossFitAP in Uncategorized

“12 Days of Christmas” 1 clean 135/95 2 handstand pushups 3 front squats 135/95 4 sumo deadlift high pulls 135/95 5 chest to bar pullups 6 box jumps 24/20 7 burpees 8 pushups 9 wallballs 20/14 10 kb swings 55/35 11 deadlifts 135/95 12 thrusters 135/95 *Do 1 clean.  Then do 2 hspu, 1 clean.  […]

12/24/14

Posted: 24th December 2014 by CrossFitAP in Uncategorized

– 4×3 jerks *Add weight each set – 15min EMOM min1 – 20 situps min2 – 12 burpees min3 – 40 dbl unders

12/23/14

Posted: 23rd December 2014 by CrossFitAP in Uncategorized

– 500m row sprint Then – 5 rounds 15 wallballs 20/14 12 box jumps 24/20 9 chest to bar pullups *Finish with a 500m row sprint

12/23/14 Comp Class

Posted: 23rd December 2014 by CrossFitAP in Uncategorized

– 5×1 snatch pulls @1rm weight (pull to the knee, pause for 3secs, then rip it into the 2nd pull) – Teams of 2 100 calorie row 100 box jumpovers 24/20 100 kb swings 55/35 100 wallballs 20/14 100 ring dips 100 wallballs 20/14 100 kb swings 55/35 100 box jumpovers 24/20 100 calorie row