Archive for November, 2015

11/30/15

Posted: 30th November 2015 by CrossFitAP in Uncategorized

– 5×5 @90% of your 5rm back squat from last week *Or you can add 5-10lbs to your weight we used last monday for 5×5 – 3 rounds 20 hang power snatch 95/65 100 double unders *Rest 90secs after each round  

11/28/15 SuperHero Saturday

Posted: 28th November 2015 by CrossFitAP in Uncategorized

– 3×5 squat cleans @70% of your 1rm clean – “JT” 21-15-9 handstand pushup ring dips pushups

11/27/15

Posted: 27th November 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 5 rounds 80 kb swings 55/35 60 jumping split lunges 40/30 calories Skierg 20 ghd situps *One person works at a time.  Break up the reps however you like.

11/26/15 Happy Thanksgiving

Posted: 26th November 2015 by CrossFitAP in Uncategorized

Don’t forget, the only class for today is 6pm.  This the only change in schedule this week,  All other classes are back to normal tomorrow. – Find a new 5rm back squat – For time 27-21-15-9 deadlift 185/135 burpees

11/25/15

Posted: 25th November 2015 by CrossFitAP in Uncategorized

– 5×5 @65% push jerk – 30min EMOM min 1 – 20 pushups min 2 – 20 abmat situps min 3 – 10 pullups

11/24/15

Posted: 24th November 2015 by CrossFitAP in Uncategorized

– 5×2 @80-90% snatch complex snatch+overhead squat+hang snatch+overhead squat – 3 rounds 30 pistols 20 box jumps 24/20 *Rest 2mins after each round  

11/24/15 Comp Class

Posted: 24th November 2015 by CrossFitAP in Uncategorized

– 5×2 @80-90% snatch complex *snatch+overhead squat+hang snatch+overhead squat – 3 rounds 30 pistols 15 box jumps hurdles 30/24 *Using pvc pipe, we are actually jumpin up and over each time.  After each round, rest 3 mins – 1×5 @90% of last weeks “Pretty” 5rm deadlift – 7min AMRAP 2 muscle ups or 3 dips […]

11/23/15 Canned Food Drive

Posted: 23rd November 2015 by CrossFitAP in Uncategorized

We are in the final days of the drive,  Make sure you bring your items in if you plan on making a donation.

11/23/15

Posted: 23rd November 2015 by CrossFitAP in Uncategorized

– 5×5 @90% of last weeks 5rm back squat *If you did not get a chance to find a new 5rm, add 5-10lbs to last weeks weight, – For time 60/50 calorie row 45 ghd situps 30 overhead squats 115/75 10 rope climbs or 40 pullups

11/21/15 SuperHero Saturday

Posted: 21st November 2015 by CrossFitAP in Uncategorized

– 3×5 @70% squat snatch Then begin “Dae Han” 3 rounds 800m run with medball 20/14 3 rope climbs or 12 strict pullups 12 thrusters 135/95