Archive for May, 2017

05/31/17

Posted: 31st May 2017 by CrossFitAP in Uncategorized

– Split Jerks x3 @40%, 50%, 60%, 70%, 80%, 85%, 90% – 15min EMOM 100m sprint 10 floor press 155/105 10 ghd situp 10 burpees

05/30/17 Comp Class

Posted: 30th May 2017 by CrossFitAP in Uncategorized

– Hang Snatch x3 @40%, 50%, 60%, 70%, 80%, 85%, 85% *Take from the top of the knees. – 12min EMOM odd – 20 wallballs 20/14 even – 15/12 calorie row – “Christine” 3 rounds 500m row 21 bodyweight deadlifts 21 box jumps 20/16

05/30/17

Posted: 30th May 2017 by CrossFitAP in Uncategorized

– Hang Snatch x3 @40%, 50%, 60%, 70%, 80%, 85%, 85% *Take from the top of the knees.  On the odd sets, :45 hollow hold – 12min EMOM odd – 15 wallballs 20/14 even – 10/8 calorie row – “Christine” 3 rounds 500m row 21 bodyweight deadlifts 21 box jumps 20/16

05/29/17 Memorial Day Murph

Posted: 29th May 2017 by CrossFitAP in Uncategorized

The only classes for today are 8am and 9am.  Wondering the “why” behind Murph?  Check the link out below for more information http://boxlifemagazine.com/murph-why-we-do-it/ * You must start the workout with a mile run and finish the workout with a mile run.  This is to be done in a vest if you have one and are […]

05/27/17 SuperHero Saturday

Posted: 27th May 2017 by CrossFitAP in Uncategorized

Reminder for Monday!  There will only be 8am and 9am classes.  Murph will be the WOD!  We look forward to seeing everyone there.  Tuesday will be back to regular schedule. – 1×3 @40%, 1×3 @50%, 1×3 @60%, 1×3 @65%, 2×3 70% Pause clean + jerk *Pause for 1 second at the knees on each rep. […]

05/26/17

Posted: 26th May 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 For time 120 strict press 95/65 100 deadlift 135/95 80 back squats 155/105 *Anytime you break or switch out partners, the team runs 200m.  One person works at a time except on the penalty runs.

05/25/17 Comp Class

Posted: 25th May 2017 by CrossFitAP in Uncategorized

– Find a 5rm sumo deadlift – “Regional Event 6” 6min Cap 30/25 calorie bike 20 burpee box jumpovers 30/24 10 sandbag cleans 150/100 – 10×30 calorie row

05/25/17

Posted: 25th May 2017 by CrossFitAP in Uncategorized

– Find a 5rm sumo deadlift – 3 rounds 50 double unders 25 burpee box jumpovers 24/20 10 power cleans 95/65

05/24/17

Posted: 24th May 2017 by CrossFitAP in Uncategorized

– 1×3 @40%, 1×3 @50%, 1×3 @60%, 1×3 @65%, 2×3 @70% Split jerks – For time 5 rounds 20 pushups 20 db snatch 50/35 10 ghd situp    

05/23/17

Posted: 23rd May 2017 by CrossFitAP in Uncategorized

– 1×3 @40%, 1×3 @50%, 1×3 @60%, 1×3 @65%, 2×3 @70% Pause snatch *Pause for 1 second at the knee on each rep.  On the odd sets, complete :45-1:00 of a hollow hold. – 10min EMOM odd – 15 wallballs even – 10/8 calorie row – “Helen” 3 rounds 400m run 21 kb swings 55/35 […]