Archive for September, 2017

09/23/17 SuperHero Saturday

Posted: 23rd September 2017 by CrossFitAP in Uncategorized

– 1 clean pull + 1 clean + 1 front squat + 1 jerk x3 @40%, 50%, 60%, 65%, 70%, 70% – “Emily” 10 rounds 30 double unders 15 pullups 30 air squats 100m sprint *Rest 2mins after each round

09/22/17

Posted: 22nd September 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 For time 1000m row 100 hand release pushups 2000m bike 100 front rack sandbag squats big bag/little bag 500m row 100 burpees 1000m bike 100 ghd situps  

09/21/17 Comp Class

Posted: 21st September 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85% *Use 90% of your 1rm to find these percentages. The last set is for max reps – 3 rounds 400m run 21 DB snatch 50/35 (alternate arms) 12 ring dips – 8x150m row *Rest 1:00-1:30 between sets.  As fast as possible! – Pullups 6×7 *Control the descent.  These are strict

09/21/17

Posted: 21st September 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85% *Use 90% of your 1rm to find these percentages. The last set is for max reps – 3 rounds 400m run 21 DB snatch 50/35 (alternate arms) 12 ring dips – GOAT work 10mins working on handstand pushups

09/20/17

Posted: 20th September 2017 by CrossFitAP in Uncategorized

– Front squats x3 @40%, 50%, 60%, 65%, 70%, 70% – Tabata Stations 8rds :20 on/:10 off statation 1 – floor press 135/95 station 2 – calorie bike station 3 – abmat situps station 4 – wallballs 20/14 *There is a 1min rest between stations.  You will complete all 8rds at the station before moving […]

09/19/17

Posted: 19th September 2017 by CrossFitAP in Uncategorized

– High hang snatch x3 @40%, 50%, 60%, 65%, 70%, 70% *These come from the pockets – 12min AMRAP 3 sumo deadlift high pull 115/95 3 pullups 3 wallwalks 6 SDHP 6 pullups 3 wallwalks *The SDHP and pullups go up by 3 reps after each round

09/19/17 Comp Class

Posted: 19th September 2017 by CrossFitAP in Uncategorized

– High hang snatch x3 @40%, 50%, 60%, 65%, 70%, 70% *These come from the pockets – 12min AMRAP 3 sumo deadlift high pull 115/95 3 chest to bar pullups 30ft handstand walk 6 SDHP 6 c2b 30ft handstand walk *The SDHP and pullups go up by 3 reps after each round – Weighted pistols […]

09/18/17

Posted: 18th September 2017 by CrossFitAP in Uncategorized

– Back squats x5 @65%, 75%, 85% *Use 90% of your 1rm back squat to find these percentages.  The last set is a max effort set – 8min AMRAP 5 toes to bar 5 box jumps 24/20 5 kettlebell swings 55/35 *Add 5 reps after each round – 7x100m Farmers carry

09/16/17 Superhero Saturday

Posted: 16th September 2017 by CrossFitAP in Uncategorized

– Halting cleans x3 @50%, 60%, 70%, 75%, 80%, 85%, 80% *Pause for 1sec at the knees then finish the clean.  Do this on each rep – “Dallas 5” 5min AMRAP burpees 5min AMRAP 7 deadlifts 155/105 7 box jumps 24/20 5min AMRAP Turkish getups 40/25 5min AMRAP 7 snatches 75/55 7 pushups 5min AMRAP […]

09/15/17

Posted: 15th September 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 2x500m row 2x1000m bike 2x400m row 2x800m bike 2x300m row 2x600m bike 2x200m row 2x400m bike 2x100m row 2x200m bike *Rowing – one person is rowing the entire set, the other is holding a kettlebell front rack 35/25.  Anytime the front rack is dropped, a 5 burpee penalty is […]