Archive for April, 2017

04/29/17 SuperHero Saturday

Posted: 29th April 2017 by CrossFitAP in Uncategorized

– 1×5+3 @50%, 1×5+3 @55%, 1×5+3 @60%, 2×5+3 @65% Clean + Jerk *Do 5 cleans then 3 jerks. – “Maupin” 4 rounds 800m run 49 pushups 49 situps 49 air squats

04/28/17

Posted: 28th April 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 For time “Diane” 21-15-9 deadlifts 225/155 handstand pushups “Fran” 21-15-9 thrusters 95/65 pullups “Elizabeth” 21-15-9 Power clean 135/95 ring dips “Karen” 150 wallballs 20/14 “Isabel” 30 snatches 135/95

04/27/17 Comp Class

Posted: 27th April 2017 by CrossFitAP in Uncategorized

– Find a new 5rm sumo deadlift for the day – Not for time 6 strict deficit handstand pushups 60sec rest 6 strict deficit handstand pushups 45sec rest 5 strict deficit handstand pushups 30sec rest 4 strict deficit handstand pushups 15sec rest 4 strict deficit handstand pushups – For time 21-15-9 Jerks 155/105 chest to […]

04/27/17

Posted: 27th April 2017 by CrossFitAP in Uncategorized

– Find a new 5rm sumo deadlift for the day – For time 21-15-9 Jerks 135/95 chest to bar pullups *Jerk weight shouldn’t be near your 1rm.  Should be able to do the jerks in large sets.

04/26/17

Posted: 26th April 2017 by CrossFitAP in Uncategorized

– 1×5 @50%, 1×5 @55%, 1×5 @60%, 2×5 @65% Split jerks – For time 100m run 10 ghd situps 10 floor press 135/95 200m run 20 ghd situps 20 floor press 135/95 300m run 30 ghd situps 30 floor press 135/95 300m run 30 ghd situps 30 floor press 95/65 200m run 20 ghd situps […]

04/25/17 Comp Class

Posted: 25th April 2017 by CrossFitAP in Uncategorized

– 1×1 @50%, 1×1 @55%, 1×1 @60%, 2×1 @65% Snatch complex *Complex is 1 snatch pull + 2 power snatch + 2 squat snatch – Not for time 18 strict handstand pushups 60sec rest 18 strict handstand pushups 45sec rest 15 strict handstand pushups 30sec rest 12 strict handstand pushups 15sec rest 12 strict handstand […]

04/25/17

Posted: 25th April 2017 by CrossFitAP in Uncategorized

– Find a 1rm on the snatch complex *Complex is 1 snatch grip deadlift + 1 power snatch + 1 squat snatch. – 4min AMRAP 20 overhead squats 95/65 20 bar face burpees *Max calorie row with any leftover time 4min AMRAP 15 overhead squats 135/95 15 bar face burpees *Max calorie row with any […]

04/24/17

Posted: 24th April 2017 by CrossFitAP in Uncategorized

– 1×5 @50%, 1×5 @55%, 1×5 @60%, 2×5 @65% Back squats – 3 rounds 400m run 10 unbroken  power cleans 135/95 15 chest to bar pullups *If you break on the cleans, 10 burpee penalty.  You should not be using a weight close to your 1rm.  The weight should be able to move fast and […]

04/22/17 SuperHero Saturday

Posted: 22nd April 2017 by CrossFitAP in Uncategorized

– 1×5 @40%, 1×5 @50%, 1×5 @60%, 1×5 @70%, 2×5 @75%, 1×5 @70% Hang cleans *These come from top of knees – “Ralph” 4 rounds 8 deadlifts 250/170 16 burpees 3 rope climbs 600m run

04/21/17

Posted: 21st April 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 1000m run (together) 2000m row (alternate every 500m) 4000m bike (alternate very 1000m) 10 rounds 10 target burpees 15 sandbag squats big bag/little bag *Bear hug the bags and squat.  No throwing them on the shoulders to squat.  Partners alternate rounds