09/14/17

Posted: September 14, 2017 by CrossFitAP in Uncategorized

– Find a 1rm deadlift

– 5 rounds

7 front squats

11 bar facing burpees

15 GHD situps

*Front squat weight goes 115/85, 135/95, 155/105, 185/135, 205/145

– GOAT work

Spend 10mins working on double unders

09/14/17 Comp Class

Posted: September 14, 2017 by CrossFitAP in Uncategorized

– Find a 1rm deadlift

– 5 rounds

7 front squats

11 bar facing burpees

15 GHD situps

*Front squat weight goes 155/105, 185/135, 205/145, 225/155, 255/175

– Bar muscle ups 10×3

*Use as little as a kip as possible

 

09/13/17

Posted: September 13, 2017 by CrossFitAP in Uncategorized

– Find a 1rm front squat

– 5 rounds

10 floor press 185/135

150m farmer carry 50/35

20 kettlebell swings 70/55

09/12/17 Comp Class

Posted: September 12, 2017 by CrossFitAP in Uncategorized

– Hang snatch x3 @50%, 60%, 70%, 75%, 80%, 85%, 80%

*These come from the top of the knees

– 5 rounds

2 rope climbs

14 pistols

40 double unders

– 20min EMOM

12/8 calorie bike

– 7 rounds

1:00 planks

09/12/17

Posted: September 12, 2017 by CrossFitAP in Uncategorized

– Hang snatch x3 @50%, 60%, 70%, 75%, 80%, 85%, 80%

*These come from the top of the knees

– 5 rounds

2 rope climbs or 10 strict pullups

14 pistols

40 double unders

– GOAT work

Spend 10mins working on handstand pushups

 

09/11/17

Posted: September 11, 2017 by CrossFitAP in Uncategorized

– Find a 1rm back squat

– Remember what this workout stands for and give it your all

“9/11 Tribute WOD”

2001m run or row

11 box jumps 30/24

11 thrusters 125/85

11 burpee chest to bar pullups

11 power cleans 175/125

11 handstand pushups

11 kettlebell swings 70/55

11 toes to bar

11 deadlifts 175/125

11 push jerks 115/75

2001m run or row

*If you start the workout with the run, you finish with a row and vice versa

09/09/17 SuperHero Saturday

Posted: September 9, 2017 by CrossFitAP in Uncategorized

– 3 Position clean x1 @40%, 50%, 60%, 70%, 75%, 75%, 70%

*You’ll do 1 clean from the pockets, hang at knee, and finally the floor
“Dunn”
19min AMRAP
3 muscle ups
1 shuttle run (5yards, 10 yards, 15 yards)
6 burpee box jumpovers 20/16 (actually jump up and over the box each rep)

09/08/17

Posted: September 8, 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

– For time

50 toes to bar

2 sled push

50 DB thrusters 50/35

2 sled push

50 ghd situps

2 sled push

50 handstand pushups

2 sled push

100 jumping split lunges (total)

2 sled push

100 hand release pushups

*One person works at a time.  Split the work however you want

 

09/07/17

Posted: September 7, 2017 by CrossFitAP in Uncategorized

– Deadlifts 1×5 @75%, 1×3 @85%, 1×1+@95%

*We are using the same number from the past few weeks to find these percentages.  The last set is a max effort set

– 3 rounds

30/24 calorie bike

20 DB snatch 50/35

20 pullups

09/07/17 Comp Class

Posted: September 7, 2017 by CrossFitAP in Uncategorized

– Deadlifts 1×5 @75%, 1×3 @85%, 1×1+@95%

*We are using the same number from the past few weeks to find these percentages.  The last set is a max effort set

– 3 rounds

30/24 calorie bike

20 DB snatch 70/50

30 pullups

– Handstand walks

7x40ft

*Rest as need to get these completed