Thursday October 9, 2014

Posted on Oct 8, 2014 | 0 comments

We have quite a few teams competing this Saturday at CrossFit ASAP’s Fitness Challenge! Come cheer us on!

 

Skill Warm-up:

9 Minutes EMOM:

Minute 1: 5/3 Muscle Ups

Minute 2: 10 Alternating Pistols

Minute 3: 50 Double Unders (or practice!)

 

WOD:

7 Minute AMRAP:

20 Calorie Row

20 Burpees over the erg

Rest 3 Minutes

7 Minute AMRAP:

20 Dumbbell Deadlifts 70#/50#

20 Alternating Dumbbell Snatch 70#/50#

Rest 3 Minutes

7 Minute AMRAP:

20 Thrusters 95#/65#

20 Box Jumps 24″/20″

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Wenesday October 8, 2014

Posted on Oct 7, 2014 | 0 comments

Strength:

Hang Power Snatch+2 Overhead Squats

Every 90 Seconds for 15 Minutes, add weight each round…

 

WOD: (also for CF MELT)

For time:

Run 1 Mile

50 Toes to Bar

50 Alternating Front Rack Lunges 75#/55#

50 Push Press 75#/55#

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Tuesday October 7, 2014

Posted on Oct 6, 2014 | 0 comments

SQUAT DAY!!!! Communicate with your trainer how your squats are going. Are you able to add weight each week? Is it too challenging to complete all 10 reps? The 3×10 should definitely be getting hard at this point.

 

Strength:

3X10 Back Squat

Add 5-10 pounds from last week.

 

WOD:

20 Minute AMRAP:

10 Dumbbell Box Step Overs 40#/25# 24″/20″

20 Wall Balls 20#/14# 10′ target

30 Kettlebell Swings 53#/35#

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Monday October 6, 2014

Posted on Oct 5, 2014 | 0 comments

Happy Monday! How was everybody’s first full week on the Challenge?!!!! Hopefully you stayed strong through the weekend! 

 

WOD:

5 Rounds for time:

30 Double Unders

20 Pull-ups

15 Burpees

10 Squat Cleans 165#/115#

 

CF MELT:

5 Rounds for time:

100 Jumpropes

20 Ball Slams

15 Burpees

10 Dumbbell Box Step ups

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Saturday October 4, 2014

Posted on Oct 3, 2014 | 0 comments

Happy Saturday!!

Class times today 8&9am!!

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Friday October 3, 2014

Posted on Oct 2, 2014 | 0 comments

Strength:

Front Squats

5X3 …Add 5-10 Pounds from last week’s weight…

 

WOD:

4 Rounds for time:

12 Deadlifts 275#/185#

12 Handstand Push-ups

250m Farmer Carry 40#/25#

 

CF MELT:

Teams of 2:

100 Wall Balls (10 each)

100 Burpees over partner while partner holds plank (switch every 5)

1000m row (switch every 200m)

50 Pull-ups

Run 800m together

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Thursday October 2, 2014

Posted on Oct 1, 2014 | 0 comments

Are you drinking enough water? Especially if you are eating very clean and working out, your water intake is SO important! Aim for a gallon daily! It takes effort but it is a simple thing that will make you feel great!

 

WOD: (also for Melt)

3 Rounds for time:

Run 400m

21 Sumo Deadlift High Pulls 75#/55#

12 Burpees over the bar (lateral)

REST 3 MINUTES

 

3 Rounds for time:

Run 400m

30 Air Squats

20 Push Press 75#/55#

REST  3 MINUTES

 

3 Rounds for time:

Run 400m

21 Hang Power Snatch 75#/55# (MELT sub 1 arm DB Snatch)

12 Chest to Bar Pull-ups

 

**Scale accordingly to finish on time!

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