Archive for November, 2017

11/30/17 Comp Class

Posted: 30th November 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @75%, x3 @85%, x1+ @95% *Use 90% of your 1rm plus 20lbs to find these percentages.  Last set is for max reps – 5 rounds 12 single arm DB overhead squats 70/50 (6 per side) 15 toes to bar 18 KB snatch 70/55 (9 per side) *Rest 1:30 after each round – 5x […]

11/30/17

Posted: 30th November 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @75%, x3 @85%, x1+ @95% *Use 90% of your 1rm plus 20lbs to find these percentages.  Last set is for max reps – 5 rounds 12 single arm DB overhead squats 50/35 (6 per side) 15 toes to bar 18 KB snatch 55/35 (9 per side) *Rest 1:30 after each round

11/29/17

Posted: 29th November 2017 by CrossFitAP in Uncategorized

– Front squats x3 @40%, 50%, 60%, 70%, 75%, 70% – 4min AMRAP 5 cal bike 5 floor press 155/105 4min AMRAP 10 box jumps 10 hand release pushups 4min AMRAP 10 burpees 10 cal row *Rest 2:00 between each AMRAP    

11/28/17 Comp Class

Posted: 28th November 2017 by CrossFitAP in Uncategorized

– Snatch complex x1 @40%, 50%, 60%, 70%, 75%, 70% *Snatch complex is 1 snatch pull + 1 power snatch + 1 squat snatch – 10min AMRAP 40 double unders 9 sumo deadlift high pulls 135/95 6 muscle ups – 5x 200ft farmers carry 160/110 per hand *Rest as needed – Accumulate 2mins in the […]

11/28/17

Posted: 28th November 2017 by CrossFitAP in Uncategorized

– Snatch complex x1 @40%, 50%, 60%, 70%, 75%, 70% *Snatch complex is 1 snatch pull + 1 power snatch + 1 squat snatch – 10min AMRAP 40 double unders 9 sumo deadlift high pulls 115/80 6 muscle ups – Spend 10mins working on handstand pushups

11/27/17

Posted: 27th November 2017 by CrossFitAP in Uncategorized

– Back squats x5 @75%, x3 @85%, x1+ @95% *Use 90% of your 1rm plus 20lbs to find the percentages.  Last set is for max reps – For time 80 alternating pistols 60 single arm DB push press 50/35 40 ring dips

11/25/17 SuperHero Saturday

Posted: 25th November 2017 by CrossFitAP in Uncategorized

– Hang cleans x5 @40%, 50%, 60%, 70%, 75%, 80%, 75% – “11.4 Opens WOD” 10min AMRAP 60 bar facing burpees 30 overhead squats 120/90 10 muscle ups Open 11.4 Results Male 1st: 178 reps Male 1000th: 114 reps Female 1st: 168 reps Female 1000th: 90 reps  

11/24/17

Posted: 24th November 2017 by CrossFitAP in Uncategorized

– Teams of 2 For time 50 toes to bar 40 calorie row 30 DB snatch 50/35 – 30 each arm 40 toes to bar 30 calorie row 20 DB snatch 30 toes to bar 20 calorie row 10 DB snatch *One person works at a time.  Split the work however you want

11/23/17

Posted: 23rd November 2017 by CrossFitAP in Uncategorized

Happy Thanksgiving!  We have two classes today.  One at 8am and the other at 5pm.  Come earn that turkey! – Deadlifts x3 @70%, 80%, 90% *Use 90% of your 1rm plus 20lbs to find these percentages.  Last set is for max reps – “Thanksgiving with the Girls” – For Time Angie’s House 20 Pull-ups 20 […]

11/22/17

Posted: 22nd November 2017 by CrossFitAP in Uncategorized

Class times for tomorrow at 8am and 5pm, don’t forget!  The rest of the week is back to the normal schedule – Front squats x5 @40%, 50%, 60%, 70%, 75%, 80%, then find a 5rm *The last set is used to find a 5rm – 16min EMOM min 1 – 15/12 cal bike min 2 […]