WOD

Pick Your Poison:
Option 1: Row test then AMRAP
Option 2: AMRAP then Row test
Row test: 5 minute sprint for max distance
AMRAP:
7 minutes
4 HSPU/Down Dog HSPU
6 box jump progression line
8 Sit Ups

WOD

 

Hang Squat Clean Practice
10 Minutes to toy around with different weight; execute with perfect form and pull under the bar!
5 Rounds for Time:
9 Hand Release Push Ups
12 Med Ball Squat Cleans
15 Toes to bar

WOD

 

200 Singles
20 shoulder to overhead (95/65)
150 singles
15 shoulder to overhead
100 singles
10 shoulder to overhead
50 singles
5 shoulder to overhead

WOD

Pull Up Ladder:
1 pull up the 1st minute
2 pull ups the 2nd minute
3 the third minute
and so on…
Go until you can’t get your chin over the bar for the rep count.
Once you have missed, rest 1 min then perform 6 burpees/min until the last person in class misses.

WOD

First: Squat Snatch Practice
10 minutes to focus on dropping
under the bar!
Then:
4 rounds:
10 Squat Snatch (115/75)
4×30 Sec on/30 Sec Rest Hollow Rock Holds

 

4 Rounds for Time:
Max Rep Toe to Bar (2 attempts)
*Rest Exactly 1 minute*
5 Reps Bear Complex (135/85)
*Rest Exactly 1 minute*

WOD

 

4 Rounds @ 4 Stations
1 min work, 30 sec rest
Station 1: ME Push Up
Station 2: ME OH Lunge
Station 3: ME False Grip Ring Row
Station 4: ME Sit Up (Anchored Feet)
*ME – Max Effort*

New Saturday Schedule!

All Pro CrossFit and EPC Multisport have teamed up to offer an Obstacle Racer Specific program that will target running and obstacle racer specific skills. This is a very unique program that will give the competitive edge for those that enjoy racing the Spartan races, Tough Mudder, Rugged Maniac, and other popular obstacle races. Check back soon and we will have a page on our website with more information. Due to this addition in services, we are modifying our Saturday morning schedule.

8:00 am CrossFit WOD “Benchmark Saturday”

9:00 am New to CrossFit Class (For those trying out APCF for the first time)

10:00 am CrossFit WOD “Benchmark Saturday”

11:00 am Obstacle Racer WOD (OCR WOD)

WOD

12 Minute AMRAP:
4 Shoulder Press (75/55)
8 SDHP (75/55)
12 Front Squat (75/55)
DO NOT GO UP IN WEIGHT.
LOAD UP AND GO FAST!
Then:
20 Turkish Get Ups
Alternate arms – choice of weight

WOD

Don’t shy away from this one!  Come in and learn how to move your body accurately and controlled through space.  Each of you has an inner ninja hiding somewhere within, come let them play today.

Complete 7 rounds:
1 Muscle Up/Progression
3 Forward rolls
5 Handstand push-ups
7 Toes to Bar
9 Box Jumps (30/24)

 

Enjoy! We will look forward to seeing you at the gym.

WOD

Hi all,

Sorry about the delay in today’s post.  Here is the fun in store for you.  Get your mind right and come rock this workout.  See you at the gym.

Front Squat Practice

Build to workout weight, execute EVERY rep with perfect form.

Then 15 min AMRAP

5 Pull up

10 Push Ups

15 Front Squats (95/65)

Go get it!

WOD

Happy Monday! We hope everyone enjoyed their Easter weekend!
Complete 2 rounds for Time:

10 Deadlift (275/185)

20 KB Swing (45/35)

40 Sit-ups (feet can be anchored)

800 meter run

WOD

CrossFit Open WOD 13.4
7 minutes AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

Schedule change!!!

Attention Members: Starting Monday, April 1, 2013 we will take the 10:00 AM Monday through Friday class as well as the 6 PM class on Friday ONLY off the schedule due to lack of demand for these time slots. As our community continues to grow, and demand increases for new time slots, we will create new classes in the future. See you at the gym!

WOD

Row Test:
2000m for time
Then/while others are rowing:
Elbow Hold Plank Ladder
30 Sec. On/30 Sec Off
45 Sec. On/30 Sec Off
60 Sec. On/30 Sec Off
75 Sec. On/30 Sec Off
90 Sec. On/30 Sec Off

13.3 Information

If you can’t tell, I am a bit excited about 13.3.  What a perfect blend of all the 10 physical skills we work toward every day.  Aerobic endurance, coordination, strength, power, agility…It is SOOO good.  Click here to read a gem of an article to help you with your strategy tomorrow morning.  Read through it, get control of the butterflies, take your nervous bathroom breaks and get in to the gym tomorrow at 10:00 a.m. to conquer this beast.  See you then!

-Casey
Oh yes, and if you were loving the video from yesterday, here is another strategy and key point to help you get those elusive muscle ups late in the workout.  GOOD LUCK!

WOD

 

First: Back Squat
5-5-5-5
Increase load for day’s 5 rep max
Then: 12 Min AMRAP
10 Sumo Deadlift High Pull (75/55)
15 Wall Ball (30/20)
20 Scissor Kicks

Saturday’s Workout Information

Hi all,

This Saturday will be the third week of the CF Games Open, and as such we will be completing 13.3.  It is going to be AWESOME!  We will probably only be running heats of 4-5 people at a time so show up any time around or after 10:00 a.m. and before noon to reserve your spot for this workout.

13.3: 12 Minutes, as many reps and rounds as possible

150 Wall Balls (20# 10 Ft target men, 14# 9 Ft target women)

90 Double Unders

30 Muscle Ups

*Muscle Ups MUST start with elbows fully extended and feet off the ground at the bottom.

To help you with your MU practice these next couple of days, I present this gem.  See you at the gym and get ready to kill it this weekend!