Archive for September, 2017

09/30/17 SuperHero Saturday

Posted: 30th September 2017 by CrossFitAP in Uncategorized

– 3 Position clean x1 @40%, 50%, 60%, 70%, 75%, 80%, 85% *These come from the pockets, hang at the knees, and the floor – “Frederick Ill JR.” 30 snatches @70% of your bodyweight *3 bar facing burpees EMOM until you finish the 30 reps

09/29/17

Posted: 29th September 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 20min AMRAP 20 thrusters 115/75 20 box jumps 24/20 20 burpees 30 thrusters 95/65 30 box jumps 30 burpees 40 thrusters 75/45 40 box jumps 40 burpees 50 thrusters 45/35 Max calorie row with leftover time

09/28/17 Comp Class

Posted: 28th September 2017 by CrossFitAP in Uncategorized

– Deadlifts x3 @70%, 80%, 90% *Use 90% of your 1rm to find these percentages.  The last set is for max reps – 3 rounds 10 deadlifts 275/205 2 legless rope climbs 20 GHD situps – Handstand walks 6x50ft *Rest as needed  

09/28/17

Posted: 28th September 2017 by CrossFitAP in Uncategorized

– Deadlifts x3 @70%, 80%, 90% *Use 90% of your 1rm to find these percentages.  The last set is for max reps – 3 rounds 10 deadlifts 225/155 2 rope climbs 20 GHD situps

09/27/17

Posted: 27th September 2017 by CrossFitAP in Uncategorized

– Front squats x3 @40%, 50%, 60%, 70%, 80%, 85%, 90% – 20 min AMRAP 15 floor press 135/95 15 box jumps 24/20 15 abmat situps *EMOM of 4 burpees until the 20mins is completed.

09/26/17

Posted: 26th September 2017 by CrossFitAP in Uncategorized

– 3 Position snatch x1 @40%, 50%, 60%, 70%, 75%, 80%, 85% *These come from the pockets, hang at the knee, and the floor – For time 50 wallballs 20/14 18 pullups 40 wallballs 15 pullups 30 wallballs 12 pullups 20 wallballs 9 pullups 10 wallballs 6 pullups

09/26/17

Posted: 26th September 2017 by CrossFitAP in Uncategorized

– 3 Position snatch x1 @40%, 50%, 60%, 70%, 75%, 80%, 85% *These come from the pockets, hang at the knee, and the floor – For time 50 wallballs 20/14 10 muscle ups 40 wallballs 8 muscle ups 30 wallballs 6 muscle ups 20 wallballs 4 muscle ups 10 wallballs 2 muscle ups – Strict […]

09/25/17

Posted: 25th September 2017 by CrossFitAP in Uncategorized

– Back squats x3 @70%, 80%, 90% *Find these percentages by using 90% of your 1rm.  The last set is for max reps – 6 rounds 8 thrusters 135/95 8 bar facing burpees  

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