Archive for May, 2015

05/30/15 SuperHero Saturday

Posted: 30th May 2015 by CrossFitAP in Uncategorized

“Bulger” 10 rounds 150m run 7 chest to bar pullups 7 front squats 135/95 7 handstand pushups

05/29/15

Posted: 29th May 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 25min AMRAP buy-in with 2 rounds of 500m row 400m run Then with the remaining time amrap with 50 hang power snatch 75/55 50 thrusters 75/55 50 sumo deadlift high pull 75/55  

05/28/15

Posted: 28th May 2015 by CrossFitAP in Uncategorized

– 3×20 pistols – Every 3mins for 7 rounds 7 deadlifts 245/165 40 double unders 200m run

05/28/15 Comp Class

Posted: 28th May 2015 by CrossFitAP in Uncategorized

– 10min EMOM 3 T&G power snatch starting at 60% *add 5lbs after each minute.  If a miss happens, drop 5lbs and remain at that weight for the remaining time – 10min EMOM 2 T&G power clean + push jerk *same as above – 12min AMRAP 75 double unders 15 chest to bar pullups

05/27/15

Posted: 27th May 2015 by CrossFitAP in Uncategorized

– 15mins to find a 1rm split jerk – “Helen” 3 rounds 400m run 21 kb swings 55/35 12 pullups

05/27/15

Posted: 27th May 2015 by CrossFitAP in Uncategorized

We had a great time with everyone on Memorial Day!  Thanks for coming out and remembering those who gave their all for this great country!

05/26/15 Comp Class

Posted: 26th May 2015 by CrossFitAP in Uncategorized

– 5×2 cleans from top of the knee – work to a max double for the day – 5×2 jerks – work to a max double -4×5 tempo ring dip (3 count down, hold for 3, then up) + ME kipping dips – 10min cap “Event 7” 15 muscle ups or 25 chest to bar […]

05/26/15

Posted: 26th May 2015 by CrossFitAP in Uncategorized

– 6mins of max effort double unders – 12 rounds 5 handstand pushups 11 power snatch 95/65

05/25/15 Memorial Day WOD

Posted: 25th May 2015 by CrossFitAP in Uncategorized

Remember the LIFE Center is closed today.  The only WOD times we have today are 9am and 10am.  “Murph” 1600m run 100 pullups 200 pushups 300 air squats 1600m run *Must start and end with a mile run.  You can break the pullups, pushups, and squats up however you want.

05/24/15

Posted: 24th May 2015 by CrossFitAP in Uncategorized

CrossFit class times for tomorrow will be at 9am and 10am.  All other classes are canceled for Memorial Day.  Come join us by running “Murph”.  Family and friends are welcomed!  This workout can be scaled for anyone.