Archive for December, 2015

12/31/15 Comp Class

Posted: 31st December 2015 by CrossFitAP in Uncategorized

– Find a 1rm snatch complex (Snatch+overhead squat+hang snatch+overhead squat) – 4 rounds 400m run 50 wallballs 20/14 25 toes to bar – 7min AMRAP 7 unbroken kipping handstand pushups

12/31/15

Posted: 31st December 2015 by CrossFitAP in Uncategorized

Today’s class schedule will run as normal.  On New Year’s day, we’ll only have a 5pm class then back to normal on Saturday. – Find a 1rm snatch complex (Snatch+overhead squat+hang snatch+overhead squat) – 4 rounds 400m run 50 wallballs 20/14 15 toes to bar

12/30/15

Posted: 30th December 2015 by CrossFitAP in Uncategorized

– Find a 1rm push jerk – 8min AMRAP 6 bench press 155/105 6 kb snatch 70/55 8min AMRAP 12 ghd situps 12 chinups 8min AMRAP 10 box jumps 24/20 10 pistols *Rest 1min after each AMRAP before beginning next30

12/29/15

Posted: 29th December 2015 by CrossFitAP in Uncategorized

– Find a new 1rm clean complex *Power clean+push jerk+front squat+hang squat clean+split jerk – For time 1000m row 30 power clean 135/95 15 muscle ups or 25 ring dips

12/29/15 Comp Class

Posted: 29th December 2015 by CrossFitAP in Uncategorized

– Find a new 1rm clean complex *Power clean+push jerk+front squat+hang squat clean+split jerk – For time 1000m row 30 power clean 135/95 15 muscle ups or 25 ring dips For time – 5-4-3-2-1 overhead squats 205/135 (comes from rack) rope climbs – 3 rounds max distance walking overhead lunge 185/115 *Rest as long as […]

12/28/15

Posted: 28th December 2015 by CrossFitAP in Uncategorized

– Find a new 5rm back squat – For time 21-18-15-12-9 chest to bar pullups *100m run after each set

12/26/15 SuperHero Saturday

Posted: 26th December 2015 by CrossFitAP in Uncategorized

– Find a 1rm snatch – “Matt 16” For time 16 deadlifts 275/205 16 hang power cleans 185/125 16 push press 135/95 800m run 16 deadlifts 275/205 16 hang power cleans 185/125 16 push press 135/95 800m run 16 deadlifts 275/205 16 hang power cleans 185/125 16 push press 135/95

12/25/15 Merry Christmas

Posted: 25th December 2015 by CrossFitAP in Uncategorized

The only class we have today will be at 5pm.  Class schedule will go back to normal tomorrow. “12 Days of Christmas” 1 clean 135/95 2 handstand pushups 3 front squats 135/95 4 sumo deadlift high pulls 135/95 5 chest to bar pullups 6 box jumps 24/20 7 burpees 8 pushups 9 wallballs 20/14 10 […]

12/24/15 Comp Class

Posted: 24th December 2015 by CrossFitAP in Uncategorized

– 15min AMRAP 15 handstand pushups 15 front squats 135/95 15 handstand pushups 15 front squats 165/115 15 handstand pushups 15 front squats 185/125 15 handstand pushups 15 front squats 205/135 *If there’s any remaining time, finish with max effort double unders until time expires. – For time 1-2-3-4-…..10-9-8-7-6-……-1 unbroken sets toes to bar *Rest as needed between sets. […]

12/23/15

Posted: 23rd December 2015 by CrossFitAP in Uncategorized

– 5×5 @75-85% push jerk – Tabata 8 rounds 20secs work/ 10 secs rest station 1 – ghd situps station 2 – bench press 135/95 station 3 – calorie row station 4 – strict chinups