Archive for May, 2016

05/31/16

Posted: 31st May 2016 by CrossFitAP in Uncategorized

– 7×1 power snatch *Work to a 1rm – 1xM.E. T+G power snatch @75% of the 1rm we just found – 7 rounds 20/15 calorie row 7 hang clusters 105/70 *Rest 1:1.  A hang cluster is a hang squat clean into a thruster.  Each new rep will reset to the hang position.

05/31/16 Comp Class

Posted: 31st May 2016 by CrossFitAP in Uncategorized

– 7×1 power snatch *Work to a 1rm – 1xM.E. T+G power snatch @75% of the 1rm we just found – 7 rounds 20/15 calorie row 7 hang clusters 115/80 *Rest 1:1.  A hang cluster is a hang squat clean into a thruster.  Each new rep will reset to the hang position.

05/30/16 Memorial Day

Posted: 30th May 2016 by CrossFitAP in Uncategorized

We would like to give all due respect, gratitude, and thanks for those who gave their all protecting our freedoms! – “Murph” For time 1600m run 100 pullups 200 pushups 300 air squats 1600m run *This workout begins and ends with a 1600m run. The pullups, pushups, and air squats may be broken up however. […]

05/29/16

Posted: 29th May 2016 by CrossFitAP in Uncategorized

Couple things to remember for tomorrow.   Stay hydrated the night before and the day of with water and electrolytes Bring a positive attitude, never quit mentality, and 100% effort If bringing a guest, please arrive a little early so they can fill out the waivers It doesn’t matter how long it takes you to […]

05/28/16 Memorial Day Schedule

Posted: 28th May 2016 by CrossFitAP in Uncategorized

Remember for May 30th, Monday, we will only have a 9am and 10am WOD.  All other classes will be canceled.  Come join us for the annual running of “Murph”!

05/28/16 SuperHero Saturday

Posted: 28th May 2016 by CrossFitAP in Uncategorized

– 5×1 hang clean – top of the knees *Work to a 1rm for the day – “DT” 5 rounds 12 deadlifts 155/105 9 hang power cleans 155/105 6 push jerks 155/105

05/27/16

Posted: 27th May 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 For time 1600m bike 80 wallballs 20/14 1600m row 80 burpee box jumpovers 24/20 1600m run (together) 80 ghd situps *One person works at a time except for the run.  Run is completed as a team

05/26/16 Comp Class

Posted: 26th May 2016 by CrossFitAP in Uncategorized

– 7×1 snatch – from the blocks or top of knees *Work to a 1rm for the day – For time 800m run 40 strict handstand pushups 60 toes to bar 800m run

05/26/16

Posted: 26th May 2016 by CrossFitAP in Uncategorized

– 7×1 hang snatch – top of the knees *Work to a 1rm for the day – For time 800m run 40 handstand pushups 40 toes to bar 800m run

05/25/16

Posted: 25th May 2016 by CrossFitAP in Uncategorized

For time 10 thrusters 135/95 30 burpees 20 thrusters 115/80 30 calorie row 30 thrusters 95/65 30 box jumps 24/20 40 thrusters 45/35