Archive for February, 2017

02/28/17

Posted: 28th February 2017 by CrossFitAP in Uncategorized

– 3×3 @70% Snatch – 3 rounds 27 calorie row 21 hang power cleans 115/80 18 kipping handstand pushups 15 lateral BB burpees

02/28/17 Comp Class

Posted: 28th February 2017 by CrossFitAP in Uncategorized

– 3×3 @70% Snatch – 3×3 @80% Snatch pulls – 5×10 Strict handstand pushups – 3 rounds 27 calorie row 21 hang power cleans 115/80 18 kipping handstand pushups 15 lateral BB burpees

02/27/17

Posted: 27th February 2017 by CrossFitAP in Uncategorized

– Squat Waves Wave 1 – 1×1, 1×2, 1×3 @85% Wave 2 – 1×1, 1×2, 1×3 @85% + 15-30lbs *If you have a miss on any set, stop there and end it.  If you complete a wave, you’ll move onto the next wave and add 15-30lbs. You’ll keep doing this until you miss a rep or […]

02/25/17 SuperHero Saturday

Posted: 25th February 2017 by CrossFitAP in Uncategorized

– Find a 1rm Clean+ Jerk – “Roney” 4 rounds 200m run 11 thrusters 135/95 200m run 11 push press 135/95 200m run 11 bench press 135/95

02/24/17

Posted: 24th February 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 For time 150 wallballs 20/14 *20 Barbell curl 75/45 penalty (each) when ever you switch out 100 calorie row *25 Abmat situp penalty (each) whenever you switch out 50/per leg Overhead lunge 45/25 *10 Burpee penalty (each) whenever you switch out **One person works at a time except on the penalty. Both […]

02/23/17

Posted: 23rd February 2017 by CrossFitAP in Uncategorized

If you plan on doing “17.1” Friday morning,  please notify one of the coaches.  We want to ensure everyone gets judged but while also allowing normal flow of the class.  – 3×1 @95% Deadlifts – For time 50 cal bike 150 double unders 1200m row 150 double unders 50 cal bike

02/23/17 Comp Class

Posted: 23rd February 2017 by CrossFitAP in Uncategorized

If you plan on doing “17.1” Friday morning,  please notify one of the coaches.  We want to ensure everyone gets judged but while also allowing normal flow of the class.  – 3×1 @95% Deadlifts – 8×3 Strict deficit handstand pushups 3×8 Kipping deficit handstand pushups – For time 75 cal bike 200 double unders 2000m […]

02/22/17

Posted: 22nd February 2017 by CrossFitAP in Uncategorized

– Push Press waves Wave 1 – 1×1, 1×2, 1×3 @85% Wave 2 – 1×1, 1×2, 1×3 @85% + 5-20lbs *Same as last week.  If you clear a wave without failure, add 5-20lbs and move onto the next wave.  It is the same starting weight as last week, the goal is to get further than […]

02/21/17 Comp Class

Posted: 21st February 2017 by CrossFitAP in Uncategorized

– 1×2 @60%, 1×2 @70%, 1×1 @75%, 1×1 @80%, 1×1 @85%, 1×1 @90%, 1×1 @95%, 2×1 @85% Snatch – 4×2 @95% Snatch pulls – 4×10 Strict Handstand pushups – For time 42-30-18 DB thrusters 50/35 chest to bar pullups

02/21/17

Posted: 21st February 2017 by CrossFitAP in Uncategorized

– 1×2 @60%, 1×2 @70%, 1×1 @75%, 1×1 @80%, 1×1 @85%, 1×1 @90%, 1×1 @95%, 2×1 @85% Snatch – For time 21-15-9 DB thrusters 50/35 pullups calorie row