Archive for January, 2017

01/31/17 Comp Class

Posted: 31st January 2017 by CrossFitAP in Uncategorized

– 1×1 @60%, 1×1 @70%, 1×1 @75%, 1×1 @80%, 1×1 @85%, 1×1 @90%, 1×1 @95%, 1×1 @80%, 1×1 @85%, 1×1 @95% Snatch – 1×3 @100%, 2×3 @105% Snatch pull – 3mins AMRAP 21 deadlifts 185/135 21 bar face burpees *Max calorie row with remaining time – 3min AMRAP 18 deadlifts 225/155 18 bar face burpees […]

01/31/17

Posted: 31st January 2017 by CrossFitAP in Uncategorized

– 1×1 @60%, 1×1 @70%, 1×1 @75%, 1×1 @80%, 1×1 @85%, 1×1 @90%, 1×1 @95%, 1×1 @80%, 1×1 @85%, 1×1 @95% Snatch – 3mins AMRAP 21 deadlifts 155/105 21 bar face burpees *Max calorie row with remaining time – 3min AMRAP 18 deadlifts 185/135 18 bar face burpees *Max calorie row with remaining time – […]

01/30/17

Posted: 30th January 2017 by CrossFitAP in Uncategorized

– Find a 1rm Pause back squat *Pause for 2secs in the bottom of the squat – 21-15-9 wallballs 20/14 chest to bar pullups thrusters 95/65 box jump overs 24/20 kb swings 70/55

01/28/17 SuperHero Saturday

Posted: 28th January 2017 by CrossFitAP in Uncategorized

– 1×2+1 @60%, 1×2+1 @70%, 1×2+1 @75%, 1×2+1 @80%, 1×2+1@85%, 2×1 @90% Clean + Jerk *For sets of 2+1, do 2 cleans then 1 jerk . – “Whittman” 7 rounds 15 kb swings 55/35 15 power cleans 95/65 15 box jumps 24/20

01/27/17

Posted: 27th January 2017 by CrossFitAP in Uncategorized

Partner WOD – teams of 2 125/105 cal bike 100 wallballs 20/14 75/60 cal row 50 double kettlebell strict press 35/20 25 burpees *One person works at a time.  Split the work up however you choose too.

01/26/17

Posted: 26th January 2017 by CrossFitAP in Uncategorized

– 4×3 @85% Deadlifts – For time 30-24-18 overhead squats 95/65 15-12-9 barbell face burpees

01/26/17 Comp Class

Posted: 26th January 2017 by CrossFitAP in Uncategorized

– 4×3 @85% Deadlifts – 15min time cap 10-9-8-7-6-5-4-3-2-1 strict chest to bar pullups 10m handstand walk between each set – For time 30-24-18 overhead squats 95/65 15-12-9 barbell face burpees

01/25/17

Posted: 25th January 2017 by CrossFitAP in Uncategorized

– 6×2 @100% Tempo push press *Use your 1rm strict press for the 100%.  Lower the bar to the count of 3secs on each rep.  After the last rep on the last set, immediately do as many push presses until failure. – For time 50 floor press 155/105 50 ghd back extensions 45/25 50 hand release […]

01/24/17

Posted: 24th January 2017 by CrossFitAP in Uncategorized

– 1×1 60%, 1×1 @70%, 1×1 @75%, 1×1 @80%, 1×1 @85%, 1×1 @90%, 2×1 @80% Snatch – 5 rounds 600m-500m-400m-300m-200m row 25-20-15-10-5 strict pullups *Complete 600m row then 25 strict pullups.  Then 500m row + 20 strict pullups and keep going until finished

01/24/17 Comp Class

Posted: 24th January 2017 by CrossFitAP in Uncategorized

– 1×1 60%, 1×1 @70%, 1×1 @75%, 1×1 @80%, 1×1 @85%, 1×1 @90%, 2×1 @80% Snatch 1×3 @95%, 2×2 @100% Snatch pulls – For time 10-9-8-7-6-5-4-3-2-1 ring muscle up 100m-200m-300m-400m-500m-600m-700m-800m-900m-1000m row