Archive for December, 2017

12/30/17 SuperHero Saturday

Posted: 30th December 2017 by CrossFitAP in Uncategorized

We have some new changes coming up for the new year.  Beginning in January, there will now be a 6:30pm class on Thursdays.  The prices are increasing to $15 a month.  Also we will have a 5pm WOD for new years day.  Hope to see you there!   – Push press x5 @75%, x3 @85%, […]

12/29/17

Posted: 29th December 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 – For time 8 rounds 10/8 calorie bike 10 air squats + pvc hurdle hop 24/20 *Partners trade rounds until all 8 rounds are complete – For time 160 pushups 80 GHD situps 20 rope climbs *One partner works at a time.  Split the work however you want

12/28/17

Posted: 28th December 2017 by CrossFitAP in Uncategorized

– Deadlifts 10×3 @81% – 3 rounds 30 single DB push press 50/35 (15 each side) 20 toes to bar 6 wall walks

12/28/17 Comp Class

Posted: 28th December 2017 by CrossFitAP in Uncategorized

– Deadlifts 10×3 @81% – 3 rounds 30 single DB push press 70/50 (15 each side) 20 toes to bar 6oft handstand walk – Front lever holds 6x 0:20 hold *Rest 1:00-2:00 between each set

12/27/17

Posted: 27th December 2017 by CrossFitAP in Uncategorized

– Front squat x3 @50%, 60% x2 @70%, 75%, 80%, 85%, 80% – For time 21-15-9 floor press 155/105 pullups 15-12-9 calorie bike hand release pushups 12-9-6 burpees box jumps 24/20 *Rest 1min between each piece

12/26/17 Comp Class

Posted: 26th December 2017 by CrossFitAP in Uncategorized

– Halting snatch x3 @50%, 60% x2 @70%, 75%, 80%, 85%, 80% *Pause for 2secs at the knee then finish the snatch. – 3 rounds 30/24 calorie row 20 overhead squats 115/80 10 strict handstand pushups – 3 rounds 2:00 max handstand walk 1:00 rest 2:00 max walking lunges 1:00 rest

12/26/17

Posted: 26th December 2017 by CrossFitAP in Uncategorized

– Halting snatch x3 @50%, 60% x2 @70%, 75%, 80%, 85%, 80% *Pause for 2secs at the knee then finish the snatch. – 3 rounds 30/24 calorie row 20 overhead squats 95/65 10 strict handstand pushups

12/25/17

Posted: 25th December 2017 by CrossFitAP in Uncategorized

Merry Christmas!  Remember today there will only be a 5pm class.  If you’re looking to get away from the house, come join us! – Back squats 10×3 @81% – “12 days of Christmas” 1 Power clean 135/95 2 chest to bar pullups 3 burpees 4 kettlebell swings 55/35 5 box jumps 24/20 6 hand release […]

12/23/17 SuperHero Saturday

Posted: 23rd December 2017 by CrossFitAP in Uncategorized

– Hang clean x3 @40%, 50%, 60%, 70%, 80%, 85%, 85% – Push press x3 @70%, 80%, 90% *Use 90% of your 1rm to find these percentages.  The last set is for max reps – “Scottie” 10 rounds 10m farmer carry 70/55 5 strict chin ups 10m farmer carry 5 burpees 5 deadlifts 265/185

12/22/17

Posted: 22nd December 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 – 10 rounds 250m row 15 air squat + pvc pipe jump 24/20 *Partners trade rounds – For time 75 abmat situps 50 toes to bar 25 GHD situps *Partners break up the workout however they want