Archive for October, 2017

10/31/17 Comp Class

Posted: 31st October 2017 by CrossFitAP in Uncategorized

– Mid thigh snatch x5 @40%, 50%, 60%, 65%, 70%, 70% – 3 rounds 7 squat snatch 185/135 100 double unders – 3 rounds 20/15 cal bike 20 pushups 15/12 calorie bike 15 pushups 10/8 calorie bike 10 pushups *Rest 3:00 after each round – Handstand holds 10x :20 on/:40 off

10/31/17

Posted: 31st October 2017 by CrossFitAP in Uncategorized

– Mid thigh snatch x5 @40%, 50%, 60%, 65%, 70%, 70% – 3 rounds 20/15 cal bike 20 pushups 15/12 calorie bike 15 pushups 10/8 calorie bike 10 pushups *Rest 3:00 after each round

10/30/17

Posted: 30th October 2017 by CrossFitAP in Uncategorized

– Back squat x5 @75%, x3 @85%, x1+ @95% *Use 90% of 1rm + 1olbs to find the percentages.  Last set is for max reps – For time 9 calorie row 9 thrusters 95/65 15/12 calorie row 15 thrusters 21/15 calorie row 21 thrusters 27/21 calorie row 27 thrusters

10/28/17 SuperHero Saturday

Posted: 28th October 2017 by CrossFitAP in Uncategorized

– Find a 1rm power clean – “Snipes” 40min AMRAP 9 clean + jerk 135/95 1 rope climb 8 burpees 12 pushups :40 plank hold 800ft (250m) sandbag carry 20 double unders 17 wallballs 20/14

10/27/17

Posted: 27th October 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 – For time 40 squat cleans 225/155 Rest 3mins, then 10 rounds 1 power clean 185/135 5 push jerks 185/135 10 box jumps 24/20 *Partners alternate rounds Rest 3mins, then 100 toes to bar 75/60 calorie bike 50 strict pullups *One person works at a time.  Work is split […]

10/26/17

Posted: 26th October 2017 by CrossFitAP in Uncategorized

– Deadlifts x3 @70%, 80%, 90% *Find these percentages by using 90% of 1rm plus 10lbs.  The last set is max reps – 3x4min AMRAP 7 overhead squats 115/85 21 double unders *Rest 2mins after each AMRAP.  Keep those OHS UNBROKEN!

10/26/17 Comp Class

Posted: 26th October 2017 by CrossFitAP in Uncategorized

– Deadlifts x3 @70%, 80%, 90% *Find these percentages by using 90% of 1rm plus 10lbs.  The last set is max reps – 3x4min AMRAP 7 overhead squats 115/85 21 double unders *Rest 2mins after each AMRAP.  Keep those OHS UNBROKEN! – Sled push 4x100ft *As heavy as possible! Rest as needed

10/25/17

Posted: 25th October 2017 by CrossFitAP in Uncategorized

– Front squats x2 @60%, 70%, 80%, 90% x1 @95%, 100%, test new 1rm – min 0-3 40 burpees min 3-6 30 box jumps 24/20 min 6-9 50 floor press 105/70 min 9-12 40/32 calorie bike min 12-15 40 toes to bar *The only rest is if you finish a section early.  If you finish the […]

10/24/17

Posted: 24th October 2017 by CrossFitAP in Uncategorized

– Find a 1rm Power snatch – 20min AMRAP 250m row 15 power snatch 75/55 2 rope climbs or 10 strict pullups  

10/24/17 Comp Class

Posted: 24th October 2017 by CrossFitAP in Uncategorized

– Find a 1rm Power snatch – 12 rounds 50ft yoke walks 400/300 – 20min AMRAP 250m row 15 power snatch 75/55 2 rope climbs or 10 strict pullups – Wall sits 10x:40 on/:20 off