Archive for February, 2015

02/28/15 SuperHero Saturday

Posted: 28th February 2015 by CrossFitAP in Uncategorized

– 5×5 @67% squats – “Schmalls” 800m run (or row if it is too cold outside) 2 rounds 50 burpees 40 pullups 30 pistols 20 kb swings 55/35 10 handstand pushups *Once complete with the two rounds, finish out with one last 800m run (or row)

02/27/15

Posted: 27th February 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 20min AMRAP 21 wallballs 20/14 15 calorie row 9 deadlift 225/155 *One person works at a time.  Partners will alternate movements.  Partner 1 would do all 21 wallballs, partner 2 does 15 calorie row, and so forth.

02/26/15

Posted: 26th February 2015 by CrossFitAP in Uncategorized

– 6×3 jerks @55%-65% of 1rm – 15min EMOM min1 – 15 back extensions min2 – 25 situps min3 – 100m row sprint

02/26/15 Comp Class

Posted: 26th February 2015 by CrossFitAP in Uncategorized

– 6×3 jerks @55%-65% – 6×3 power cleans @ 55%-65% – 15min EMOM min1 – 5 glute-ham raise min2 – 20 ghd situps min3 – 125m row sprint *How to properly perform a GHR https://www.youtube.com/watch?v=lZbONXtf07g

02/25/15

Posted: 25th February 2015 by CrossFitAP in Uncategorized

– 6×5 @64% squats – 15min AMRAP 1 rope climb or 7 strict pullups 4 strict handstand pushups 8 kb swings 70/55

02/24/15

Posted: 24th February 2015 by CrossFitAP in Uncategorized

– Teams of 2 20min AMRAP 75 wallballs 20/14 60 box jumps 24/20 45 chest to bar pullups 30 power cleans 135/95 15 muscle ups or 40 ring dips *One person works at a time.  Split the work however you decide

02/24/15 Comp Class

Posted: 24th February 2015 by CrossFitAP in Uncategorized

– 6×3 @55%-65% snatch – For time 75 wallballs 20/14 60 box jumps 24/20 45 chest to bar pullups 30 power cleans 135/95 15 muscle ups or 40 ring dips – For time 85 toes to bar

02/23/15

Posted: 23rd February 2015 by CrossFitAP in Uncategorized

Starting up a new squat cycle so get ready!  We’ll shoot to knock them out on Monday, Wednesday, and Saturdays – 7×5 @61% of your 1rm back squat – 4 rounds 50 dbl unders 10 deadlifts 225/155 25 calorie row

02/21/15 SuperHero Saturday

Posted: 21st February 2015 by CrossFitAP in Uncategorized

“Marston” 20min AMRAP 1 deadlift 405/285 10 toes to bar 15 lateral hop barbell burpees

02/20/15

Posted: 20th February 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 400 air squats 300 situps 200 pushups 100 calorie row *5 burpees every minute on the minute.  Partners will alternate the 5 burpees on the minute.  Everything is split (except the burpees) and one person works at a time.