Archive for April, 2016

04/30/16 SuperHero Saturday

Posted: 30th April 2016 by CrossFitAP in Uncategorized

– 5×1 hang clean *Work to a max for the day.  Comes from top of the knees – “Taylor” 4 rounds 400m run 5 burpee muscle ups or 5 burpees + 5 pullups + 5 dips *Take a vest, wallball, or sandbag on the runs

04/29/16

Posted: 29th April 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 400m run – together 50 medball pass situps 20/14 50 deadlifts 225/155 400m run – together 50 wallballs 20/14 50 kb swings 70/55 400m run – together *One person works at a time except on the runs

04/28/16 Comp Class

Posted: 28th April 2016 by CrossFitAP in Uncategorized

– 7×1 hang snatch or from the blocks *Work to a max for the day.  Comes from the top of the knees – 15min AMRAP 55 double unders 15 chest to bar pullups 5 hang power cleans 155/105

04/28/16

Posted: 28th April 2016 by CrossFitAP in Uncategorized

– 7×1 hang snatch *Work to a max for the day.  Comes from the top of the knees – 15min AMRAP 35 double unders 12 chest to bar pullups 5 hang power cleans 135/95

04/27/16

Posted: 27th April 2016 by CrossFitAP in Uncategorized

– For time 10 squats 225/135 20 ghd situps 200m run 20 squats 185/115 20 ghd situps 200m run 30 squats 155/95 20 ghd situps 200m run 40 air squats 20 ghd situps 200m run

04/26/16 Comp Class

Posted: 26th April 2016 by CrossFitAP in Uncategorized

– 5×5 T+G power clean + push jerk *Work to a 5rm – 1xM.E. T+G power clean + push jerk @85% of 5rm we just found – Every 1:30 for 12:00 (9sets) 1 strict muscle up + 2 muscle ups + 4 ring dips – 5 rounds 7 strict deficit handstand pushups 4inch/3inch 14 toes […]

04/26/16

Posted: 26th April 2016 by CrossFitAP in Uncategorized

– 5×5 T+G power clean + push jerk *Work to a 5rm – 1xM.E. T+G power clean + push jerk @85% of 5rm we just found – 5 rounds 7 strict handstand pushups 14 toes to bar 21/18 calorie row

04/25/16

Posted: 25th April 2016 by CrossFitAP in Uncategorized

– 5×5 T+G power snatch *Work to a 5rm – 1xM.E. T+G power snatch @90% of the 5rm we just found – 7 rounds 12/10 calorie row or .60m bike 2 rope climbs 6 clean+jerk 155/105 *Rest 1:1

04/23/16 SuperHero Saturday

Posted: 23rd April 2016 by CrossFitAP in Uncategorized

– 5×1 hang clean from the top of the knees *Work to a max for the day – “Maupin” 4 rounds 800m run 49 pushups 49 situps 49 air squats

04/22/16

Posted: 22nd April 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 “Partner Kalsu” 100 thrusters 135/95 *Each minute will start with 5 burpees before moving into the thrusters.  Partners will alternate minutes until done.