Archive for October, 2015

10/31/15 SuperHero Saturday

Posted: 31st October 2015 by CrossFitAP in Uncategorized

“Small” – 3 rounds 1000m row 50 burpees 50 box jumps 24/20 800m run

10/30/15

Posted: 30th October 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 8min AMRAP 1 sled push 135/90 15 air squats 8min AMRAP 12 ghd situp 10 hand release pushups 8min AMRAP 1 bear complex (power clean + front squat + push press + back squat + push press = 1 bear complex) *Rest 1min after each AMRAP.  Partner 1 completes […]

10/29/15

Posted: 29th October 2015 by CrossFitAP in Uncategorized

– 7×2 @80-90% split jerk – 3min AMRAP 9 lateral box jumps 24/20 9 chest to bar pullups 3min AMRAP 6 lateral box jumps 6 chest to bar pullups 3min AMRAP 3 lateral box jumps 3 chest to bar pullups *Rest 90secs after each AMRAP  

10/29/15 Comp Class

Posted: 29th October 2015 by CrossFitAP in Uncategorized

– 7×2 @80-90% split jerk – 3min AMRAP 9 lateral box jumps 24/20 9 chest to bar pullups 3min AMRAP 6 lateral box jumps 6 chest to bar pullups 3min AMRAP 3 lateral box jumps 3 chest to bar pullups *Rest 90secs after each rAMRAP – For time 25-20-15-10 handstand pushups calorie row push press […]

Canned Food Drive

Posted: 29th October 2015 by CrossFitAP in Uncategorized

It’s that time of year again!  Let’s see how many burpees you guys can bring us in this year

10/28/15

Posted: 28th October 2015 by CrossFitAP in Uncategorized

– 8×3 @70% speed back squats *Control on the way down, then fire out of the bottom – 5 rounds 25/20 calorie row 12 handstand pushups  

10/27/15 Comp Class

Posted: 27th October 2015 by CrossFitAP in Uncategorized

– 7×2 @80-90% squat snatch – 3×5 T+G deadlifts *Add 10lbs to last weeks weight – 30min AMRAP 800m run 15 power snatch 135/95

10/27/15

Posted: 27th October 2015 by CrossFitAP in Uncategorized

– 7×2 @80-90% squat snatch – 30min AMRAP 800m run 15 power snatch 115/75

10/26/15

Posted: 26th October 2015 by CrossFitAP in Uncategorized

– 10×1 @80-100%+  clean & jerk *If it feels good, go for a small PR – 5 rounds 20 kb swings 70/55 10 muscle ups or 7 pullups+7 ring dips

10/24/15 SuperHero Saturday

Posted: 24th October 2015 by CrossFitAP in Uncategorized

“Wilmot” – 6 rounds 50 air squats 25 ring dips