01/11/18 Comp Class

Posted: January 11, 2018 by CrossFitAP in Uncategorized

– Deadlifts 10×3 @87%

*Take the time needed to complete these sets

– 10min AMRAP

100ft sandbag carry big bag/little bag (bear hug style)

21 kettlebell swings 70/55

– 3 rounds

2:00 max wallballs 20/14

1:00 rest

1:30 max toes to bar

1:00 rest

1:00 max lateral barbell burpees

1:00 rest

01/11/18

Posted: January 11, 2018 by CrossFitAP in Uncategorized

– Deadlifts 10×3 @87%

*Take the time needed to complete these sets

– 10min AMRAP

100ft sandbag carry big bag/little bag (bear hug style)

21 kettlebell swings 55/35

– Spend 10min working on double unders

01/10/18

Posted: January 10, 2018 by CrossFitAP in Uncategorized

– Front squats x3 @40%, 50%, 60%

x2 @65%, 70%, 75%, 70%

– 4min AMRAP

15 bench press 135/95

200/150m row

4min AMRAP

10/8 cal bike

5 handstand pushups

4min AMRAP

15 barbell curls 45/35

20 pushups

01/09/18 Comp Class

Posted: January 9, 2018 by CrossFitAP in Uncategorized

– Halting power snatch x3 @40%, 50%, 60%

x2 @65%, 70%, 75%, 70%

*Pause for 1 second at the knee then finish the power snatch

– 10 rounds

10 thrusters 95/65

100m run (or row if too cold)

– Front lever holds

10 rounds

:15 hold

:45 rest

01/09/18

Posted: January 9, 2018 by CrossFitAP in Uncategorized

– Halting power snatch x3 @40%, 50%, 60%

x2 @65%, 70%, 75%, 70%

*Pause for 1 second at the knee then finish the power snatch

– 10 rounds

10 thrusters 95/65

100m run (or row if too cold)

 

01/08/18

Posted: January 8, 2018 by CrossFitAP in Uncategorized

– Back Squat 10×3 @87%

*Take the amount of rest needed to get through these sets

– 20min AMRAP

250m row

15 power snatch 75/55

15 chest to bar pullups

01/06/18 SuperHero Saturday

Posted: January 6, 2018 by CrossFitAP in Uncategorized

– Push press x5 @40%, 50%, 60%

*Use 90% of your 1rm to find these percentages

– 3 Position clean + 1 jerk x1 @40%, 50%, 60%, 70%, 75%, 80%, 85%

*Go through the 3 position clean and finish with 1 jerk after the third clean

“Dana Hannon”

For time

26 power clean cleans 95/65

100 double unders

100 kettlebell swings 35/25

26 power snatch 95/65

*Anytime you break or trip up on the double unders, there is a 5 burpee penalty. Anytime you break on the kettlebell swings, there is a penalty of 1 wallwalk.  The penalty is to be completed before moving.

 

 

01/05/18

Posted: January 5, 2018 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

8 rounds

300/200m row

10x 2 air squats + 1 hurdle hop 24/20

*Partners trade rounds

– For time

100 abmat situp

80 DB walking lunges 50/35

60 GHD situps

40 handstand pushups

20 toes to bar

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

01/04/18 Comp Class

Posted: January 4, 2018 by CrossFitAP in Uncategorized

– Deadlifts 10×3 @84%

– 12min AMRAP

30 front squats 135/95

30 box jumps 24/20

30 pullups

– 4 rounds

2:00 max cal row

1:00 max KB snatch 55/35 (right arm)

1:00 max KB snatch (left arm)

2:00 rest

01/03/18

Posted: January 3, 2018 by CrossFitAP in Uncategorized

– Front squats x3@60%,

x2 @70%, 80%, 85%, 90%, 95%, 95%

– 4min AMRAP

5 floor press 155/105

10 cal row

4min AMRAP

10 burpees

10 KB sumo deadlift high pull 55/35

4min AMRAP

30 double unders

10 1-arm DB push press 50/35 (5 each arm)