Archive for December, 2016

12/31/16 SuperHero Saturday

Posted: 31st December 2016 by CrossFitAP in Uncategorized

– 1×3+1 @65%, 1×3+1 @70%, 1×3+1 @80%, 1×3+1 @85% Clean + Jerk *Do 3 cleans then 1 jerk. – “PK” 5 rounds 10 back squats 225/155 10 deadlifts 275/185 400m run *Rest 2mins after each round.  If weather is not permitting runs outside, 500m row can be substituted.

12/30/16

Posted: 30th December 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 – Part 1 5 rounds 50ft sled drag 160/115 10 cal bike sprint 5 single kb thrusters 35/25 (each arm) *Partners alternate each movement until 5 full rounds have been completed. – Part 2 50 pullups 50 knees to elbows *While one partner is working, the other is holding […]

12/29/16

Posted: 29th December 2016 by CrossFitAP in Uncategorized

– 5×5 @75% Deadlift – 3min AMRAP 15 kb swings 35/25 15 burpees 3min AMRAP 10 kb swings 55/35 10 burpees 3min AMRAP 5 kb swings 70/55 5 burpees *There is a buy in of 25 double unders each AMRAP.  Rest 3mins between each AMRAP

12/29/16 Comp Class

Posted: 29th December 2016 by CrossFitAP in Uncategorized

– 5×5 @75% Deadlift – 3min AMRAP 15 GHR (no weight) 15 burpees to 6in target 3min AMRAP 10 GHR (add weight) 10 burpees to 6in target 3min AMRAP 5 GHR (add weight again if possible) 5 burpees to 6in target *There is a buy in of 75 double unders each AMRAP.  Rest 3mins between each […]

12/28/16

Posted: 28th December 2016 by CrossFitAP in Uncategorized

– 4×5 @82.5% Push press (percentage is based off 1rm strict press) *3sec controlled descent on each rep.  After the 1st and 3rd set, do max effort chin-ups.  After set 4, do as many push presses as possible without the tempo. – 5 rounds 15 wallballs 20/14 10 floor press 155/105 15 back extensions 10 […]

12/27/16 Comp Class

Posted: 27th December 2016 by CrossFitAP in Uncategorized

– 1×3 @60%, 1×3 @65%, 1×3 @70%, 3×3 @75% Power Snatch – 4×3 @100% Snatch pulls – 3 rounds 500m row 12 push jerks 155/105 15 toes to bar – 7 rounds 20 calorie bike *Rest 40secs between each round

12/27/16

Posted: 27th December 2016 by CrossFitAP in Uncategorized

– 1×3 @60%, 1×3 @65%, 1×3 @70%, 2×3 @75% Power snatch – 3 rounds 500m row 12 push jerks 135/95 10 toes to bar

12/26/16

Posted: 26th December 2016 by CrossFitAP in Uncategorized

– 1×5 @55%, 1×5 @65%, 1×5 @75% , 1x1min @55% Back squat *First three sets, pause for 3secs in the bottom of the squat then explode up.  Last set do as many reps as possible in a minute without the pausing – 21-15-9 squat cleans 135/95 ring dips

12/24/16 SuperHero Saturday

Posted: 24th December 2016 by CrossFitAP in Uncategorized

*Reminder – We are on normal schedule for today and closed as normal tomorrow.  Everything is back to normal come Monday.  Enjoy holiday and Merry Christmas! – 1×2 @60%, 1×2 @65%, 1×2 @70%, 1×2 @75% Clean + Jerk – Completed on a running clock 0-12mins 11-9-7-5 bar facing burpees power snatches 95/65, 115/75, 135/85, 155/95 […]

12/23/16

Posted: 23rd December 2016 by CrossFitAP in Uncategorized

The schedule will remain the same for the holiday weekend.  There is the 8am open gym, 9am class, and 10am open gym on Saturday.  Closed on Sunday as we normally are. Partner WOD – Teams of 2 “12 days of Christmas, Partner Style” 1 50ft sled drag 160/115 2 handstand pushups 3 back extensions 45/25 […]