Archive for January, 2016

01/30/16 SuperHero Saturday

Posted: 30th January 2016 by CrossFitAP in Uncategorized

– 5min EMOM 5 T+G squat snatch @65-70%+ of 3rm – “Sham” 7 rounds 11 deadlifts @your bodyweight 100m sprint

01/29/16

Posted: 29th January 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 5 rounds 30 goblet squats 70/55 30 ghd back extensions 30 calorie row 30 ghd situps *One person works at a time.  Everything is plit evenly

01/28/16 Comp Class

Posted: 28th January 2016 by CrossFitAP in Uncategorized

– 12min AMRAP 7-6-5…..-1-2-3-…..-7-6-5…..-1-2-…..-7 back squats 185/125 strict handstand pushup *Follow the rep scheme.  When you get to 7, work back down to 1.  When you get to 1, work back up to 7 again and so forth. – 20min AMRAP – teams of 2 5-10-15-20…… calorie row chest to bar pullups *Partner one will […]

01/28/16

Posted: 28th January 2016 by CrossFitAP in Uncategorized

– 12min AMRAP 7-6-5…..-1-2-3-…..-7-6-5…..-1-2-…..-7 back squats 155/105 handstand pushup *Follow the rep scheme.  When you get to 7, work back down to 1.  When you get to 1, work back up to 7 again and so forth. – 3 rounds 50 double unders 15 deadlifts 155/105 10 burpees

01/27/16

Posted: 27th January 2016 by CrossFitAP in Uncategorized

– 10min EOMOM 6 front squats @60-65%+ *Try to go heavier than the previous week.  Add weight each set if possible – 21-15-9 ghd situp hand release pushup 21-15-9 ghd back extension abmat situp

01/26/16

Posted: 26th January 2016 by CrossFitAP in Uncategorized

– 10min EOMOM 4 T+G power cleans @75%+ of 7rm *Try to go up in weight – 5 rounds 15 sumo deadlift high pulls 75/55 15 chest to bar pullups 15 box jump overs 24/20 *Rest 1min after each round

01/26/16 Comp Class

Posted: 26th January 2016 by CrossFitAP in Uncategorized

– 10min EOMOM 4 T+G power cleans @75%+ of 7rm *Try to go up in weight – For time 4 rope climbs 12 clean+jerk 155/105 3 rope climbs 9 clean+jerk 2 rope climbs 6 clean+jerk 1 rope climb 3 clean+jerk – 5 rounds 15 sumo deadlift high pulls 75/55 15 chest to bar pullups 15 […]

01/25/16

Posted: 25th January 2016 by CrossFitAP in Uncategorized

– 10min AMRAP 7 squat cleans 135/95 30 double unders – 10 rounds 10/8 calorie row 10 pushups (Chest hits the floor each rep) *Rest 1min after each round

01/23/16 SuperHero Saturday

Posted: 23rd January 2016 by CrossFitAP in Uncategorized

– 5min EMOM 5 T+G squat clean @65%+ of 3rm – “Falkel” 25min AMRAP 8 handstand pushup 8 box jumps 30/24 1 rope climb or 3 pullups

01/22/16

Posted: 22nd January 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 25min AMRAP 700m/600m row 50 hand release pushups 50 kb swings 55/35 30 ghd situps