Archive for February, 2016

02/29/16

Posted: 29th February 2016 by CrossFitAP in Uncategorized

– 5×3 @80%+ squat snatch – “Strict Diane” 21-15-9 deadlifts 225/155 strict handstand pushups

02/27/16 SuperHero Saturday

Posted: 27th February 2016 by CrossFitAP in Uncategorized

“The Seven” 7 rounds 7 handstand pushups 7 thrusters 135/95 7 knees to elbows 7 deadlifts 245/185 7 burpees 7 kb swings 55/35 7 pullups

02/25/16 Comp Class

Posted: 25th February 2016 by CrossFitAP in Uncategorized

– Find a 7rm touch+go power clean – “13.4” 7min AMRAP 3 clean+jerk 135/95 3 toes to bar 6 clean+jerk 6 toes to bar *Keep going up by 3 on both movements until time expires. – For time 15-14-13-12………-3-2-1 calorie row kipping handstand pushups

02/25/16

Posted: 25th February 2016 by CrossFitAP in Uncategorized

– Find a 7rm touch+go power clean – 7min AMRAP 3 clean+jerk 135/95 3 toes to bar 6 clean+jerk 6 toes to bar *Keep going up by 3 on both movements until time expires.

02/24/16

Posted: 24th February 2016 by CrossFitAP in Uncategorized

– 8min front squat test men – 185 women – 115 *Do one front squat every 30secs until failure.  Each 30secs, you’ll add 10lbs/5lbs to the bar until failure or 8mins is up. – 8min AMRAP 10 handstand pushups 50 double unders – 8min AMRAP 15 burpees 15 pullups *Rest 2mins after each 8min AMRAP

02/23/16 Comp Class

Posted: 23rd February 2016 by CrossFitAP in Uncategorized

– Find a 7rm touch+go power snatch – “11.4” 10min AMRAP 60 bar facing burpees 30 overhead squats 120/90 10 muscle ups or 12 chest to bar pullups+12 ring dips – Tabata 8 rounds 20secs work/10secs rest alternating pistols

02/23/16

Posted: 23rd February 2016 by CrossFitAP in Uncategorized

– Find a 7rm touch+go power snatch – 10min AMRAP 60 burpees 30 overhead squats 95/65 10 muscle ups or 12 chest to bar pullups+12 ring dips

02/22/16

Posted: 22nd February 2016 by CrossFitAP in Uncategorized

– Find a 3rm touch+go squat clean – 5 rounds 10 deadlifts 275/205 20 box jumps 24/20 30 wallballs 20/14

02/20/16 SuperHero Saturday

Posted: 20th February 2016 by CrossFitAP in Uncategorized

– 10min EOMOM (5rounds) 4 T+G squat snatch @70-75%+ *Go heavier than last time – “Tom” 25min AMRAP 7 muscle ups or 21 ring dips 11 thrusters 155/105 14 toes to bar

02/19/16

Posted: 19th February 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 25min AMRAP 30 deadlift 135/95 30 calorie row 30 box jumps 24/20 30 abmat situps *Split the work however.  One person works at a time