Archive for the ‘Uncategorized’ Category

11/18/17 SuperHero Saturday

Posted: 18th November 2017 by CrossFitAP in Uncategorized

– Clean complex x1 @40%, 50%, 55%, 60%, 65%, 65% *Clean complex is 1 lift off + 2 pulls + 2 cleans – “2011 Opens WOD 2” 15min AMRAP 9 deadlifts 155/105 12 hand release pushups 15 box jumps 24/20 *In true standard form, no sumo deadlifts, no snaking, chest must touch the floor, and […]

11/17/17

Posted: 17th November 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 For time 500m row 30 handstand pushups 500m row 30 handstand pushups 500m row 30 toes to bar 1000m bike 30 toes to bar 1000m bike 30 toes to bar 1000m bike *One person works at a time.  Split the work however you want

11/16/17 Comp Class

Posted: 16th November 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85%+ *Use 90% of your 1rm plus 20lbs to find these percentages – 10 rounds 4 bar muscle ups 8 burpees to target 12 DB overhead squats 70/50 :30 rest *Alternate arms each round – 8 rounds 50ft sled push (sprint) *Use lighter weight so you can sprint

11/16/17

Posted: 16th November 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85%+ *Use 90% of your 1rm plus 20lbs to find these percentages – 10 rounds 4 bar muscle ups 8 burpees to target 12 DB overhead squats 50/35 :30 rest *Alternate arms each round  

11/15/17

Posted: 15th November 2017 by CrossFitAP in Uncategorized

– Front squats x5 @40%, 50%, 55%, 60%, 65%, 65% – For time 100 strict press 95/65 *Anytime you break you must do 5 burpees + 200m sprint on the bike

11/14/17 Comp Class

Posted: 14th November 2017 by CrossFitAP in Uncategorized

– Snatch complex x1 @40%, 50%, 55%, 60%, 65%, 65% *Complex is 1 lift off + 2 pulls + 2 snatches – 8x 100ft yoke walks 400/300 – For time 800m run 100 wallballs 20/14 800m run

11/14/17

Posted: 14th November 2017 by CrossFitAP in Uncategorized

– Snatch complex x1 @40%, 50%, 55%, 60%, 65%, 65% *Complex is 1 lift off + 2 pulls + 2 snatches – For time 800m run 100 wallballs 20/14 800m run

11/13/17

Posted: 13th November 2017 by CrossFitAP in Uncategorized

– Back squats x5 @65%, 75%, 85%+ *Use 90% of your 1rm plus 20lbs to find these percentages.  Last set is for max reps – 10min AMRAP 2 overhead squats 95/65 2 handstand pushups 4 overhead squats 4 handstand pushups *Keep adding two reps each round

11/11/17 SuperHero Saturday

Posted: 11th November 2017 by CrossFitAP in Uncategorized

We’d like to thank our veterans and wish them a happy Veteran’s Day!  – 3 Position clean x1 @30%, 40%, 50%, 60%, 65%, 60% *Do 2 cleans in each position.  Go pockets, hang at knees, and floor – “Wyk” 5 rounds 5 front squats 225/155 5 rope climbs 400m run w/ 45/35lb plate

11/10/17

Posted: 10th November 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 For time 100 pullups 80 box jumpovers 24/20 60 toes to bar 40 handstand pushups 200 double unders 40 hand release pushups 60 ghd situps 80 box jumps 100 calorie row *One person works at a time.  Split the work however you want