Archive for September, 2015

09/30/15

Posted: 30th September 2015 by CrossFitAP in Uncategorized

– 8×3 speed back squats @60% *Control the descent, then once in the bottom fire up as fast as possible – 3x3min AMRAP 5 burpee box jumpovers 24/20 3 handstand pushups *Rest 90secs after each AMRAP -4x200m runs *First 100m sprint, then lightly jog the last 100m back.  Rest 45secs between each set.

09/29/15

Posted: 29th September 2015 by CrossFitAP in Uncategorized

– 6×3 squat snatch @70% – 30min AMRAP 200m farmers carry 35/25 15 overhead squats 95/65 15 burpees

09/28/15

Posted: 28th September 2015 by CrossFitAP in Uncategorized

– 10×1 squat cleans+jerks @ 80-90% – 12min AMRAP 15/12 calorie row 2 rope climbs or 8 strict pullups 15 abmat situps

09/26/15 SuperHero Saturday

Posted: 26th September 2015 by CrossFitAP in Uncategorized

“Bradley” – 10 rounds 100m sprint 10 pullups 100m sprint 10 burpees *Rest 30 seconds after each round

09/25/15

Posted: 25th September 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 – 5 rounds 2lap sled pull 135/95 + 200m run *Partner 1 does the sled then straight to 200m run.  While partner 1 is running, partner 2 is starting their sled pull + 200m run 20 shoulder to overhead 175/115 *Strip 10lbs, total, after each round 30 ghd situps […]

09/24/15

Posted: 24th September 2015 by CrossFitAP in Uncategorized

– Find a 1rm split jerk – For time 500m row 50 double unders 400m run

09/24/15 Comp Class

Posted: 24th September 2015 by CrossFitAP in Uncategorized

– Find a 1rm split jerk – For time 500m row 50 double unders 400m run – Muscle up test or strict chest to bar pullups 1-2-3-4-5-6-7-6-5-4-3-2-1 *Each set needs to be unbroken.  Rest as needed between sets.  If need be stop your sets at 4 or 5 then begin working back down.  To be […]

09/23/15

Posted: 23rd September 2015 by CrossFitAP in Uncategorized

– Find a 1rm squat snatch – 16min AMRAP 4 rope climbs or 12 strict pullups 8 power snatches 115/75 16 box jumpovers 24/20

09/22/15

Posted: 22nd September 2015 by CrossFitAP in Uncategorized

– Find a 1rm overhead squat – 3 rounds 20 lateral barbell burpees 30 wallballs 20/14  

09/22/15 Comp Class

Posted: 22nd September 2015 by CrossFitAP in Uncategorized

– Find 1rm overhead squat – 3 rounds 20 lateral barbell burpees 30 wallballs 20/14 to a 12ft/10ft target – 3x200m gassers *Sprint 100m, touch, sprint 100m back.  Rest 3mins between each