Archive for March, 2017

03/31/17

Posted: 31st March 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 10 rounds 2 50ft sled drags 150/110 20/15 cal bike 100m overhead plate carry 45/25 20/15 cal row 15 unbroken push press 115/80 *If the push press is broken, 10 burpee penalty for each person on the team.  Must do the burpees before moving on.  Partners will alternate movements […]

03/30/17

Posted: 30th March 2017 by CrossFitAP in Uncategorized

– Work up to a 5rm sumo deadlift for the day – 6min EMOM 8 db thrusters 50/35 *Rest a few mins before beginning the next part – 3 rounds 21/15 cal bike 15 toes to bar 9 burpees

03/30/17 Comp Class

Posted: 30th March 2017 by CrossFitAP in Uncategorized

– Work up to a 5rm sumo deadlift for the day – Not for time 6 strict deficit handstand pushups 1:00 rest 5 strict deficit handstand pushups :45 rest 4 strict deficit handstand pushups :45 rest 3 strict deficit handstand pushups :30 rest 3 strict deficit handstand pushups – 6min EMOM 8 db thrusters 50/35 […]

03/29/17

Posted: 29th March 2017 by CrossFitAP in Uncategorized

– Push Press waves Wave 1 – 1×1, 1×2, 1×3 @87.5% Wave 2 – 1×1, 1×2, 1×3 @87.5% + 5-20lbs *If you miss or fail on a wave, you’re done there.  Do not keep trying.  If you fail before wave 3, complete 2xM.E. sets with double dumbbells.  After completing each wave, add 5-20lbs and continue […]

03/28/17 Comp Class

Posted: 28th March 2017 by CrossFitAP in Uncategorized

– 1×1 @50%, 1×1 @60%, 1×1 @70%, 2×1 @75% Snatch complex *Complex = snatch pull + power snatch + squat snatch – 1×3 @50%, 1×3 @60%, 1×3 @70%, 1×3 @80% Romanian deadlift – Not for time 15 strict handstand pushups 1:00 rest 12 strict handstand pushups :45 rest 9 strict handstand pushups :30 rest 9 strict handstand pushups – 6 […]

03/28/17

Posted: 28th March 2017 by CrossFitAP in Uncategorized

– 1×1 @50%, 1×1 @60%, 1×1 @70%, 2×1 @75% Snatch complex *Complex = snatch grip deadlift + power snatch + squat snatch.  On the odd number sets, complete a set of 5 strict pullups with and a 3sec hold with the chin above the bar on each rep. – 6 rounds 12 ring dips 12 toes to […]

03/27/17

Posted: 27th March 2017 by CrossFitAP in Uncategorized

– 1×3 @50%, 1×3 @60%, 1×3 @70%, 1×3 @80% Back squat *Do 10/leg unbroken jumping split lunges after each set – 3 rounds 15 unbroken hang power cleans 115/80 30 GHD situps 60 double unders *Choose a weight you can keep unbroken. You should not have to break the first set and if you break […]

03/25/17 SuperHero Saturday

Posted: 25th March 2017 by CrossFitAP in Uncategorized

– 1×1 @50%, 1×1 @60%, 1×1 @70%, 1×1 @75%, 1×1 @70% 3-Position clean & jerk *3 position clean – 1 rep from the floor, 1 rep from 1inch below the knee, 1 rep right above the knee.  After the third clean, finish with a split jerk – “Liam” For time 800m run w/ 45/25 plate […]

03/24/17

Posted: 24th March 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 – For time 2000m row 200 air squats 100 cal bike 100 hand release pushups 50 burpee box jumpover 24/20

03/23/17

Posted: 23rd March 2017 by CrossFitAP in Uncategorized

– Work up to a 5rm sumo deadlift *Try to go heavier than last week.  This isn’t a lifetime PR, just a heavy max for the day – 5min Cap 75 double unders 20/16 cal bike *With remaining time, max calorie row 5min Cap 75 double unders 20/16 cal row *With remaining time, max calorie […]