Archive for June, 2017

06/30/17

Posted: 30th June 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 – 25min AMRAP 5 wallballs 20/14 5 cal bike 5 abmat situps 5 cal row *Add 5 reps/5 calories after each completed round  

06/29/17 Comp Class

Posted: 29th June 2017 by CrossFitAP in Uncategorized

– Find a 5rm deadlift – 6 strict deficit handstand pushups, 1:00 rest 5 strict deficit handstand pushups, :45 rest 4 strict deficit handstand pushups, :30 rest 3 strict deficit handstand pushups, :15 rest 2 strict handstand pushups – 5 rounds 8 DB power snatch 85/50 12 burpee box jumpover 24/20 – Tabata :20 on/:10 […]

06/29/17

Posted: 29th June 2017 by CrossFitAP in Uncategorized

– Find a 5rm deadlift – 5 rounds 15 power snatch 95/65 12 burpee box jumpover 24/20

06/28/17

Posted: 28th June 2017 by CrossFitAP in Uncategorized

– Find a 1rm split jerk – For time 100 situps 75 hand release pushups 50/leg split lunges 25 floor press 135/95 *Every 2mins, run 100m until the workout is complete

06/27/17

Posted: 27th June 2017 by CrossFitAP in Uncategorized

– Find a 1rm snatch – For time 50/35 calorie bike 800m run 30 kettlebell swings 70/55 20 bar facing burpees

06/27/17 Comp Class

Posted: 27th June 2017 by CrossFitAP in Uncategorized

– Find a 1rm snatch – 18 strict handstand pushups, 1:00 rest 15 strict handstand pushups, :45 rest 12 strict handstand pushups, :30 rest 9 strict handstand pushups, :15 rest 6 strict handstand pushups *These do not have to be unbroken – For time 50/35 calorie bike 800m run 30 kettlebell swings 70/55 20 bar […]

06/26/17

Posted: 26th June 2017 by CrossFitAP in Uncategorized

– Back squat x3 @40%, 50%, 60% X2 @65%, 70%, 75%, 70% – For time 40 cal row 60 wallballs 80 double under 30 cal row 45 wallballs 60 double under 20 cal row 30 wallballs 40 double unders  

06/24/17 SuperHero Saturday

Posted: 24th June 2017 by CrossFitAP in Uncategorized

– 3 Position clean + jerk x1 @40%, 50%, 60%, 65%, 70%, 75%, 70% *Cleans come from pocket, hang, and finally the ground.  Also do 1 jerk after each clean. – “Jack” 20min AMRAP 10 push press 115/80 10 kettlebell swing 55/35 10 box jumps 24/20

06/23/17

Posted: 23rd June 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 – For time 100 wallballs 20/14 *Partner 1 is doing wallballs, partner 2 is holding a pushup 2inches off ground. 150 calorie row *Partner 1 is rowing, partner 2 is holding a plank 1600m run (together) with a plate 45/25  

06/22/17

Posted: 22nd June 2017 by CrossFitAP in Uncategorized

– Find a 5rm Sumo deadlift – 6 rounds 13 thrusters 95/65 14 pullups