Archive for July, 2015

07/31/15

Posted: 31st July 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 10 rounds 40 calorie row 40 hand release pushups 60 air squats *Everything is split, one person works at a time

07/30/15

Posted: 30th July 2015 by CrossFitAP in Uncategorized

– Every 3mins for 5 rounds 200m run remaining time do max effort reps of squat clean thrusters 135/95 *Score is amount of squat clean thrusters completed

07/30/15 Comp Class

Posted: 30th July 2015 by CrossFitAP in Uncategorized

– 7min EMOM 3 T+G power snatch starting at 75% of your 1rm power snatch *Last set finish at a max set of 5 T+G – 7min EMOM 2 T+G power clean + push jerk *Same as above but on last set finish at max set of 3 – For time 5 legless rope climbs […]

07/29/15

Posted: 29th July 2015 by CrossFitAP in Uncategorized

– Push press 1×5 @40% 1×5 @50% 1×5 @60% – For time 400m run 21 hang squat snatch 115/80 400m run 15 hang squat snatch 400m run 9 hang squat snatch *200m run anytime the bar is placed on the ground before the set is completed

07/28/15

Posted: 28th July 2015 by CrossFitAP in Uncategorized

– 5 rounds 15 chest to bar pullups 25 calorie row 50 dbl unders *rest 1min after each round

07/28/15 Comp Class

Posted: 28th July 2015 by CrossFitAP in Uncategorized

– 3 position clean + 1jerk 1×1 @65% 1×1 @70% 1×1 @75% 2×1 @80% – 1a) 4×8 banded strict ring dips 1b) snatch balance AHAP – 5 rounds 400m run 15 burpee box jumpovers 24/20

07/27/15

Posted: 27th July 2015 by CrossFitAP in Uncategorized

– Front squats 1×5 @40% 1×5 @50% 1×5 @60% – 5 rounds 500m row 15 overhead squats 135/95

07/25/15 SuperHero Saturday

Posted: 25th July 2015 by CrossFitAP in Uncategorized

– “Brian” 3 rounds 5 rope climbs or 20 strict pullups 25 back squats 185/115

07/24/15

Posted: 24th July 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 3 rounds 800m run 21-15-9 kb swings 70/55 burpees *The 800m run is done together but everything else is split however the partners decide.  One round will be the 800m run then the 21/15/9.  You will repeat this 3 times.

07/23/15 Comp Class

Posted: 23rd July 2015 by CrossFitAP in Uncategorized

– 7min EMOM 5 T+G power snatch starting at 65% of your 1rm snatch.  Add weight each minute but you must keep these T+G – 7min EMOM 3 T+G power clean + push jerk (Same as above) – 21-15-9 power clean 205/135 burpee box jumpover 30/24