Archive for July, 2017

07/31/17

Posted: 31st July 2017 by CrossFitAP in Uncategorized

– Pause back squats x5 @55%, 65%, 75% *Pause for 3secs at the bottom of each squat – 5 rounds 400m run 15 power snatch 75/55

07/29/17 SuperHero Saturday

Posted: 29th July 2017 by CrossFitAP in Uncategorized

– 3 Position clean x1 @40%, 50%, 60%, 70%, 75%, 70% *Clean goes pockets, hang at knee, and finally finish from the floor – “Kutschbach” 7 rounds 11 back squats 185/125 10 jerks 135/95

07/28/17

Posted: 28th July 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 – For time 10-9-8-7-6-5-4-3-2-1 kettlebell swings 55/35 burpees 100m run after each round *Partner 1 will do a full round of 10 plus the run.  Once complete, partner 2 will do a full round 10 and the run also.  Keep this up until you complete the ladder as a […]

07/27/17

Posted: 27th July 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85% *Use 90% of your 1rm for all percentages.  The last set is for max reps with good form! – 20min AMRAP 50 wallballs 20/14 50 double unders 40 box jumps 24/20 40 toes to bar 30 chest to bar pullups 30 burpees 20 cleans 145/100 20 jerks 145/100 10 […]

07/27/17 Comp Class

Posted: 27th July 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85% *Use 90% of your 1rm for all percentages.  The last set is for max reps with good form! – Not for time, doesn’t have to be unbroken 6 strict deficit handstand pushups, 1:00r 6 strict def. HSPU, :45r 5 strict def. HSPU, :30r 4 strict def. HSPU, :15r 3 […]

07/26/17

Posted: 26th July 2017 by CrossFitAP in Uncategorized

– Front squats x3 @50%, 60%, 70%, 80%, 85%, 85%, 75% – Every 4mins for 4 rounds 400m run 10/8 calorie bike Max burpees with any leftover time *Score is total amount of burpees  

07/25/17 Comp Class

Posted: 25th July 2017 by CrossFitAP in Uncategorized

– 3 Position snatch x1 @40%, 50%, 60%, 70%, 75%, 70% *Snatch from power, hang at the knees, and from the floor – Not for time, doesn’t have to be unbroken 18 strict handstand pushups, 1:00r 18 strict HSPU, :45r 15 strict HSPU, :30r 12 strict HSPU, :15r 9 strict HSPU – 5min AMRAP 7 […]

07/25/17

Posted: 25th July 2017 by CrossFitAP in Uncategorized

– 3 Position snatch x1 @40%, 50%, 60%, 70%, 75%, 70% *Snatch from power, hang at the knees, and from the floor – 5min AMRAP 7 rounds of “Chief” 115/80 *Max calories on bike with leftover time 5min AMRAP 6 rounds of “Chief” 135/95 *Max calories on bike with leftover time 5min AMRAP 5 rounds […]

07/24/17

Posted: 24th July 2017 by CrossFitAP in Uncategorized

– Pause back squat – Work up to a 5rm *Use a 5sec count for each rep – For time 21-15-9 DB snatch 50/35 calorie row 21-15-9 burpee box jumpover 24/20 pullups *No rest between each piece

07/22/17 SuperHero Saturday

Posted: 22nd July 2017 by CrossFitAP in Uncategorized

– 1 Clean pull + 2 power clean + 2 squat clean @40%, 50%, 55%, 60%, 65%, 65% *Complete as a complex – “Boston” 4 rounds 7 deadlifts 225/155 22 kettlebell snatch 53/35 9 slamball burpees