Archive for October, 2016

10/31/16

Posted: 31st October 2016 by CrossFitAP in Uncategorized

– 1×2 @80%, 1×2 @85%, 1×2 @92.5%, 1×2 @97.5% Back squats – 3 rounds 500m row 12 burpees 21 box jumps 24/20

10/29/16 SuperHero Saturday

Posted: 29th October 2016 by CrossFitAP in Uncategorized

– 1×1+3+1 @70%, 2×1+1+1 @77.5%, 1×1+1+1 @80% Clean complex *Squat clean + front squat + jerk, percentages based off your 1rm – “Marston” 20min AMRAP 1 deadlift 4-5/315 10 toes to bar 15 bar facing burpees

10/28/16

Posted: 28th October 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 – 5 rounds (each) 15 kb swings 55/35 15 situps – 4 rounds (each) 10 cal bike 12 back extensions 25/10 – 3 rounds (each) 30 banded press downs 15 wallballs *Partner 1 will do a full round.  Once they complete the round, partner 2 will begin a full […]

10/27/16

Posted: 27th October 2016 by CrossFitAP in Uncategorized

– 1×4 @80%, 1×3 @87.5%, 1×2 @95%, 1×5 @80% Deadlifts – 12min EMOM odd min – 12 thrusters 95/65 even min – 12 toes to bar

10/27/16 Comp Class

Posted: 27th October 2016 by CrossFitAP in Uncategorized

– 1×4 @80%, 1×3 @87.5%, 1×2 @95%, 1×5 @80% Deadlifts – 12min EMOM odd min – 12 thrusters 95/65 even min – 12 toes to bar – 12min AMRAP 15 wallballs 20/14 15 kb swings 55/35

10/26/16

Posted: 26th October 2016 by CrossFitAP in Uncategorized

– 1×6 @70%, 1×6 @75%, 2×4 @80% Push press – 5 rounds 8 floor press 155/105 16 hand release pushups 8 strict pullups 16/12 calorie row

10/25/16 Comp Class

Posted: 25th October 2016 by CrossFitAP in Uncategorized

– 1×3 @60%, 1×3 @70%, 2×3@75%, 1×3 @85% (If you’re feeling good) Snatch – 2×3 @90%, 2×3 @95% snatch pulls – Every 3mins for 21mins 2 strict muscle ups 400m run 10 handstand pushups – 4×15 weighted back ext. – 50 GHD situps

10/25/16

Posted: 25th October 2016 by CrossFitAP in Uncategorized

– 1×3 @60%, 1×3 @70%, 2×3@75%, 1×3 @80% Snatch – Every 3mins for 21mins 400m run 10 handstand pushups

10/24/16

Posted: 24th October 2016 by CrossFitAP in Uncategorized

– 1×4 @80%, 1×3 @87.5%, 1×2 @95%, 1×5 @80% Back squats – 3 rounds 10 front squats 155/105 20 chest to bar pullups 50 double unders

10/22/16 SuperHero Saturday

Posted: 22nd October 2016 by CrossFitAP in Uncategorized

– Clean complex based off your 1rm front squat Squat clean + front squats + jerk 1+2+1 @70%, 1+1+1 @77.5%, 1+2+1 @70%, 1+1+1 @80% *Example would be, if using the first set, 1 squat clean + 2 front squats + 1 jerk.  In that order – “Paul 4179” 9 rounds 4 strict pullups 1 deadlift […]