Archive for January, 2015

01/31/15 SuperHero Saturday

Posted: 31st January 2015 by CrossFitAP in Uncategorized

“Fight Gone Bad” 3 rounds 1min – max effort wallballs 20/14 1min – max effort sumo deadlift high pulls 75/55 1min – max effort box jumps 20/14 1min – max effort push press 75/55 1min – max effort calorie row 1min – rest *Keep one total count going for each round.  Score is all three rounds […]

01/30/15

Posted: 30th January 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 – 3 rounds Press and hold overhead 95/65 15 hand release pushups then – 3 rounds clean and hold in front rack 185/105 12 hand stand pushups then – 3 rounds deadlift and hold 225/155 30 air squats *Partner 1 will take the exercise and hold rather it be […]

01/29/15

Posted: 29th January 2015 by CrossFitAP in Uncategorized

– 10min emom odd – 7 deadlifts @65% even – 60 dbl unders or 120 singles – 5 rounds 15 ghd situps 8 slurpees

01/29/15 Comp Class

Posted: 29th January 2015 by CrossFitAP in Uncategorized

– 3×10 pistols (working on form and progression) – 10min emom odd – 7 deadlifts @65% even – 60 dbl unders or 120 singles – Without stopping row 700m hard, 300m easy row 400m hard, 100m easy row 700m hard, 300m easy row 400m hard, 100m easy

01/28/15

Posted: 28th January 2015 by CrossFitAP in Uncategorized

– 5 rounds 1min max effort strict pullups 1min max effort hang clusters 95/65 1min max effort calorie row 1min max effort hand release pushups 1min rest *Your score is the total amount of reps added up over the 5 rounds

01/27/15

Posted: 27th January 2015 by CrossFitAP in Uncategorized

Teams of  2 – 20min AMRAP 30 lateral barbell burpees 30 chest to bar pullups 30 power cleans *Starting weight for the power cleans is 135/95.  Round 2 will be 155/105, round 3 185/135, round 4 205/145, and round 5 will be as many reps as possible with 225/155 if your team makes it that […]

01/27/15 Comp Class

Posted: 27th January 2015 by CrossFitAP in Uncategorized

– 20 muscle ups for time or 40 ring dips for time – Teams of  2 20min AMRAP 30 lateral barbell burpees 30 chest to bar pullups 30 power cleans *Starting weight for the power cleans is 135/95.  Round 2 will be 155/105, round 3 185/135, round 4 205/145, and round 5 will be as […]

01/26/15

Posted: 26th January 2015 by CrossFitAP in Uncategorized

– Find a new 1rm back squat – 21-15-9 thrusters 95/65 front squat 95/65 wallballs 20/14

01/24/15 SuperHero Saturday

Posted: 24th January 2015 by CrossFitAP in Uncategorized

“The Seven” 7 rounds 7 handstand pushups 7 thrusters 135/95 7 knees to elbows 7 deadlifts 245/185 7 burpees 7 kb swings 55/35 7 pullups

01/23/15

Posted: 23rd January 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 100 box jumps overs 24/20 80 burpees 60 strict pullups 50 wallballs 60 kipping pullups 80 burpees 100 box jumps 24/20 *One person works at a time