Archive for November, 2016

11/30/16

Posted: 30th November 2016 by CrossFitAP in Uncategorized

– Find a 1rm push press – 14min AMRAP 2 floor press 155/110 2 pullups 2 side lunges (each leg) 2 kettlebell swings 55/35 *After each round, add 2 more reps. Round 2 would be 4 reps of everything, round 3 would be 6 reps, and so forth.

11/29/16 Comp Class

Posted: 29th November 2016 by CrossFitAP in Uncategorized

– 1×3 @60%, 1×3 @65%, 3×3 @70%, 1×2 @80% Snatch – 4×3 @85% Snatch pulls – 3mins to complete 21 overhead squats 115/80 21 burpees over the bar max calorie row with leftover time – 3mins to complete 18 overhead squats 135/95 18 burpees over the bar max calorie row with leftover time – 3mins to complete […]

11/29/16

Posted: 29th November 2016 by CrossFitAP in Uncategorized

– 1×3 @60%, 1×3 @65%, 3×3 @70% Snatch – 3mins to complete 21 overhead squats 95/65 21 burpees max calorie row with leftover time – 3mins to complete 18 overhead squats 115/80 18 burpees max calorie row with leftover time – 3mins to complete 15 overhead squats 135/95 15 burpees max calorie row with leftover […]

11/28/16

Posted: 28th November 2016 by CrossFitAP in Uncategorized

– Find a new 1rm back squat – 6min AMRAP 10 power cleans 135/95 30 double unders *Goal is to keep the power cleans unbroken – 6min AMRAP 15 toes to bar 30 double unders *2min rest between the AMRAPs

11/26/16 SuperHero Saturday

Posted: 26th November 2016 by CrossFitAP in Uncategorized

– 1×2 @60%, 1×2 @65%, 1×1 @75% , 3 attempts at a heavy single Clean + Jerk *3 attempts only.  Don’t spend your entire time maxing – “Matt B.” 5 rounds 5 burpees 10 chest to bar pullups 20 wallballs 20/14 30 pushups 400m run  

11/25/16

Posted: 25th November 2016 by CrossFitAP in Uncategorized

Partner WOD – teams of 2 – Part 1 3 rounds each 25ft sled pull 90/45 10 sandbag squats 70/40 (each shoulder) 25ft sled pull *Relay style.  Partner 1 completes a full round before partner 2 begins. – Part 2 100 cals on bike *One partner works at a time.  Must complete at least 10calories […]

11/24/16 Happy Thanksgiving

Posted: 24th November 2016 by CrossFitAP in Uncategorized

Happy Thanksgiving!  Today’s only class time is 5pm.  Be sure to check us out before the Black Friday shopping!  If you can not make the 5pm class, there is a running group from the gym meeting in the parking lot at 6am.  They have a few different routes set up with different distances.  They would […]

11/23/16

Posted: 23rd November 2016 by CrossFitAP in Uncategorized

Reminder for tomorrow’s class schedule.  We will only have a 5pm class.  There is a running group from our gym at 6am.  They would like to invite anyone that can not make it to the evening class to join them.  They have a few different routes set up for different distances.  They will meet in […]

11/22/16 Comp Class

Posted: 22nd November 2016 by CrossFitAP in Uncategorized

– 1×2 @65%, 1×2 @70%, 1×1 @80%, 3×1 @85% Snatch – 4×3 @85% Snatch pulls – 2 rounds 1000m row 1500m bike 175 double unders

11/22/16

Posted: 22nd November 2016 by CrossFitAP in Uncategorized

– 1×2 @65%, 1×2 @70%, 3×1 @80% Snatch – 2 rounds 1000m row 1500m bike 100 double unders