 APACHE CROSSFIT'S ANNUAL MASON'S WOD IS SCHEDULED TO TAKE PLACE SUNDAY, MARCH 29TH, 2015. MASON'S WOD IS OPEN TO EVERYONE AND ANYONE SO PLEASE BRING YOUR FRIENDS AND FAMILY TO THIS AMAZING BENEFIT EVENT FOR SOMEONE LOST VERY NEAR AND DEAR TO OUR HEARTS. ALL MONIES EARNED GOES TOWARDS AND SUPPORTS THE GIFT OF LIFE FOR ORGAN AND TISSUE DONATION. 01.30.15
WARMUP 6 MINUTE RUNNING CLOCK 50' OF Knee Pull Quad Stretch Toe Pull High Kick Lateral Lunge 5 Kneeling Deck Jump 10 Wrist Circles 10 Elbow Circles 25 PVC Side Bends 25 PVC Trunk Rotations FITNESS 1)5X3 POWER CLEAN (ADD 2.5 LBS) 3A)5X10 STANDING TEAPOTS (53/35) 5 EACH SIDE 3B)5X10 PLATE LATERAL RAISE + :15 HOLD AT TOP 3C)5XME PUSHUPS PERFORMANCE 1)1 PSN + 2 SN; 2X70, 3X75 2) 3X5 RACK JERK @ 75 3) BSQ - 6@65, 6@70, 6@75, 2X5@80 WOD RETEST 21-15-9 FRONT SQUAT @ 135/95 BOX JUMP OVER @ 24/20 *wod will be named after you if you improved the most since initial test, January 05, 2015.
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WARMUP
AMRAP 7 DOUBLE UNDERS FITNESS 1)3X5 SQUAT (ADD 5 LBS) 2)3X5 FLOOR PRESS (ADD 2.5-5 LBS) 3A)5XMAX HANG FROM PULL UP BAR 3B)5X:30 GOBLET SQUAT STATIC HOLD (53/35) 3C)5X30 RUSSIAN KB SWINGS PERFORMANCE 1)5X1 HALTING SNATCH DL + 1 SNATCH @ 85 2)5x3 SNATCH GRIP BTN PUSH PRESS + OHS 3a)4xME KIPPING PULLUP 3b)4x:60 WEIGHTED PLANK @ 45# WOD 3 ROUNDS FOR TIME 5 CLEAN @ 185/115 50 DOUBLE UNDERS 50' HANDSTAND WALK WARMUP
7 MINUTE RUNNING CLOCK 10 OVERHEAD LEG RAISE 10 PEAKS AND VALLEYS 10 ARM CIRCLES then 10 EACH (5R/5L); SINGLE ARM KB SUITCASE SQUAT KB OH SQUAT KB RACK SQUAT KB OH LUNGE *if time remains, mash with lax FITNESS 1)3X5 FRONT SQUAT 2)5X5 POWER CLEAN & JERK 3A)4X5 BANDED PULL UP (LIGHTEST BAND POSSIBLE) (SHOULD STILL STRUGGLE) 3B)4X10 RING CIRCLES PERFORMANCE 1)5x1 HALTING CLEAN DL + H/CL; AHAP w/ perfect execution 2)5x3 PAUSE FRONT SQUAT + 1 SPLIT JERK; AHAP 3A)3X3 DIP SQUAT @ 115 OF JERK 3B)3X10 WALL BALL SITUP @ 20/14, 6' TARGET WOD 15 AMRAP 9 DEADLIFT @ 155/100 12 HR PUSHUPS 15 BOX JUMPS @ 24/20 WARMUP
7 MINUTE RUNNING CLOCK 3 ROUNDS 10 RISE AND SHINES 10 LEG RAISE 10 SUPERMAN 10 WALKING TOE TOUCH 10 WALKING QUAD PULL 10 RUSSIAN BABY MAKERS 10 ARMS SWINGS; FRONT TO BACK FITNESS 1)5RM DEADLIFT (ADD 5-10 LBS) 2)5X3 POWER SNATCH 3A)30 DIFFICULT RING ROWS (GO AS PARALLEL AS YOU CAN, SETS SHOULD BE 8 OR LESS) 3B)5X:15 SCAPULAR DEPRESSION PERFORMANCE 1)5X1 3 POSITION SNATCH COMPLEX @ 75 2)5X1 3 POSITION CLEAN COMPLEX @ 75 3)4X8 BACK SQUAT @ 70 WOD FOR TOTAL TIME 15-12-9 POWER CLEAN @ 115/75 BAR FACING BURPEE REST 5:00 15-12-9 POWER CLEAN @ 115/75 BAR FACING BURPEE WARMUP
10 AIR SQUAT 10 JACKS 10 PUSH UPS 100' SIDE SHUFFLE 10 WALKING TOE PULL 50' HIGH KNEES 50' SKIP FOR HEIGHT 50' BACK PEDAL 10 MTN CLIMBERS FITNESS 1)3X5 SQUAT (ADD 5 LBS) 2)3X5 PRESS (ADD 2.5 LBS) 3A)3X8-12 PULL UPS (LIGHTEST BAND POSSIBLE OR JUMPING NEGATIVES) 3B)3XMAX HANDSTAND HOLD PERFORMANCE 1)FRONT SQUAT: TAKE 4 SETS TO BUILD TO A VERY TOUGH 4RM. 2)7 EMOM; 2 FSQ @ 70 OF ABOVE...(off the ground) 3a)3x3 PUSH PRESS @ 70 of CJ 3b)3x3 TEMPO SUPINATED PULL-UP (20x2) WOD 4X 20 THRUSTERS AS FAST AS POSSIBLE @ 95. ; 95/65 Rest 2:00 MAX-OUT FRIDAY
WARMUP 3X 50' DOG SLED +90/+45 50' SLED PULL +90/+45 10 GLUTE BRIDGE 10 BB SQUAT @45 1X :60 BANDED HIP FLEXOR 25" BANDED HIP WALK FORWARDS/BACKWARDS 25" BANDED HIP WALK LATERALLY LEFT/RIGHT MAX-OUT 3 ATTEMPTS TO FIND 1RM OHS 3 ATTEMPTS TO FIND 1RM FSQ 3 ATTEMPTS TO FIND 1RM BSQ WOD FOR TIME 20-16-12-8-4 WALKING DB LUNGE 10-8-6-4-2 DB BENT OVER ROW (R/L) WARMUP
10 LEG RAISE AND HOLD OVERHEAD 10 HAMSTRING ROLL (R/L) 10 QUAD ROLL (R/L) 10 LAT ROLL (R/L) 5 SA BARBELL OHS 5 SA BARBELL SQUAT 5 SA BARBELL OH LUNGE 5 ONE ARMED BARBELL SNATCH (R/L) FITNESS 1)3X5 SQUAT (ADD 5 LBS) 2)3X5 FLOOR PRESS (ADD 2.5-5 LBS) 3A)5X2 GET UP THERE! (HANG ON BAR, ACTIVATE LATS TO PULL YOURSELF UP AS HIGH AS YOU CAN, STRUGGLING IS OK, USE BOX TO JUMP THE REST OF THE WAY UP. CHIN OVER THEN SLOW NEGATIVE) 3B)5X20 RUSSIAN TWISTS PERFORMANCE 1)4X3 SNATCH FROM BLOCKS; @ 70 2)4X1+2 POWER CLEAN + CLEAN @ 80 3A)5X5 BELLY TO BAR PULLUPS 3B)5X25 RUSSIAN TWISTS; 25/10# PLATE WOD 12 AMRAP 10 OVER THE BOX JUMP BURPEES 15 DB SNATCH 20 OHS @ 65 WARMUP
:60 AIR DYNE :60 FLUTTER KICKS :60 HELLO DOLLIES :60 JACKS :60 HOLLOW HOLD FITNESS 1)3X5 OHS 2)5X5 PUSH PRESS 3A)4X5 BANDED PULL UP (LIGHTEST BAND POSSIBLE) 3B)4X15 MED BALL V-UP PERFORMANCE 1)5 REPS TO FIND 1RM POWER CLEAN; THEN 3X3 @ 85 2)4X5 PUSH PRESS @ 80 3A)FRONT SQUAT; 2X3 @ 80, 2X3 @ 85 3B)5X15 MED BALL V-UP WOD 4 ROUNDS FOR TIME 3 MUSCLE-UPS 6 BURPEES 10 BOX JUMP @ 30/24 20 KB/DB PUSH PRESS WARMUP
20 ARM CIRCLES 15 ARM SWINGS 15 ELBOW CIRCLES 10 TRUNK TWIST 10 B/0 TRUNK TWIST 10 LEG SWINGS 1)3X1 SNATCH PROGRESSION 2)3X1 CLEAN PROGRESSION FITNESS 1)5RM DEADLIFT (ADD 5-10 LBS) 2)5X3 POWER CLEAN 3A)5X:15 SCAPULAR DEPRESSION 3B)5X5-8 RING ROWS (AS CHALLENGING AS POSSIBLE) PERFORMANCE 1)SNATCH; 2@75, 1@80, 1@85, 1@80 2)CLEAN AND JERK; 2@75, 1@80, 1@85, 1@80 3A)3X10 STANDING DUMBBELL TRICEP EXTENSION 3B)3X5 ME STICT PULLUPS WOD 12 MINUTE AMRAP 25 WALLBALLS 25 4-COUNT MOUNTAIN CLIMBERS 25 HAND RELEASE PUSHUPS 25 4-COUNT MOUNTAIN CLIMBERS WARMUP
7 MINUTE RUNNING CLOCK 3 ROUNDS 10 RISE AND SHINES 10 LEG RAISE 10 SUPERMAN 10 WALKING TOE TOUCH 10 WALKING QUAD PULL 10 RUSSIAN BABY MAKERS 10 ARMS SWINGS; FRONT TO BACK FITNESS 1)3X5 SQUAT (ADD 5 LBS) 2)3X5 PRESS (ADD 2.5 LBS) 3A)3X8-12 PULL UPS (LIGHTEST BAND POSSIBLE OR JUMPING NEGATIVES) 3B)3XMAX SUPERMAN HOLD PERFORMANCE 1)2 POS. SN - 2X1@75, 3X1@80 2)5X5 DEFICIT SNATCH DL @ 95 3A)BACK SQUAT 2X5@75, 2X5@80 3B)5X20 FEET RAISED GLUTE BRIDGE WOD 3 ROUNDS FOR TIME 10 HSPU 20 TOES TO BAR 100 DOUBLE UNDERS MAX OUT FRIDAY WARMUP 2:00 :30/:30 DOUBLE UNDERS/KB SDHP 2:00 :30/:30 SINGLE UNDERS/PIKE PUSHUPS 2:00 :30/:30 KB SWINGS/MOUNTAIN CLIMBERS FITNESS 1)3X5 SQUAT (ADD 5 LBS) 2)FLOOR PRESS (ADD 2.5 LBS) 3A)3X1:00 MAX HOLLOW ROCK 3B)3X1:00 MAX CHIN UPS PERFORMACE 1)MUSCLE SNATCH - 5@65, 4@70, 2X2@75 2)2 POSITION CLEAN - 2X1@75, 3X1@80 3)CLEAN DEADLIFT - 1X5 @ 105, THEN 2X8 DOWN 40  WOD
"JACK" Max rounds in 20 minutes 10x Push press (115#) 10x KB swings (53#) 10x Box jumps (24 inch) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. WARMUP WARMUP SOME 2015 GOALS ALREADY BEING CHECKED OFF! CONGRATS TO ELAINE FOR LINKING TOGETHER THOSE BUTTERFLY PULLUPS AND DIANE FOR GETTING 10 DOUBLE UNDERS! KETTLEBELL KITCHEN ORDERS ARE IN! DON'T FORGET TO GRAB YOUR FOOD FROM THE REFRIGERATOR! WARMUP
8 minute running clock 20 LEG RAISE TO OVERHEAD 10 SITUPS 10 BENT OVER REVERSE FLY (PLATE) 10 FRONT RAISE 10 LATERAL RAISE 10 BOW AND BEND 10 TOE RAISE DL :60 COUCH STRETCH FITNESS 1)3X5 SQUAT (ADD 5 LBS) 2)3X5 PRESS (ADD 2.5 LBS) 3A)5x3 POWER SNATCH 3B)5X3 BOX JUMP @ 30/24 PERFORMANCE 1)SNATCH - 3@70, 2@75, 1@80, 1@85, 1@80, 1@75 2)C&J - 3@70, 2@75, 1@80, 1@85, 1@80, 1@75 3A)3X6 DEADLIFT @ 100% OF CJ 3B)3X5 BOX JUMP @ 40/30 WOD 10 MINUTE ASCENDING LADDER BAR DIP BENT OVER ROW @ 135/115 WALL BALL HAPPY MAX OUT FRIDAY!
WARMUP 3 ROUNDS DONE WITH EMPTY BARBELL 10 FRONT SQUATS 10 PRESS 10 BACK SQUATS 10 SNATCH GRIP PUSH PRESS 10 OHS 10 ALTERNATING LUNGES MAX OUT FIND 3RM BACK SQUAT REST 5 MINUTES 1XMAX REPS @ 85% OF 3RM WOD FOR TIME 10, 8, 6, 4, 2 REPS OF POWER CLEANS (185/135) 150" KB FARMERS CARRY (70/53) *After each set of power cleans, perform 1 farmers carry WARMUP COACH LED 2 ROUNDS; 10 EACH JUMPING JACKS PUSHUPS JUMPING LUNGES GROINERS SQUAT THRUSTS SITUPS BURPEES  WOD "COE" 10 ROUNDS FOR TIME 10 THRUSTER @ 95 10 RING PUSHUPS Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover. FITNESS
1)3X5 SQUAT (ADD 5 LBS) 2A)3X3:00 DOUBLE UNDER PRACTICE 2B)3XMAX PULL UPS PERFORMANCE 1)3 POS SNATCH CMPLX; 2X2@70, 2X2@75 2)BTN SNATCH PUSH PRESS - 5X5@75 3)BACK SQUAT - 5@65, 5@70, 4@75, 2X3@80 KETTLEBELL KITCHEN IS HERE! We are excited to announce our new partnership with Kettlebell Kitchen- your go to for fresh Paleo & Zone meals! Food delivered right to our box, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, perform better, and be more productive throughout the day. We've tasted the food ourselves, and we think it's great! As a special offer for Apache CrossFit, members can get 20% off on their first couple orders valid until January 14th by using the code "Apache" in the coupon box at checkout. Make sure to choose APACHE CrossFit as your pick up spot from the drop down menu once you sign up. Kettlebell Kitchen will make their first delivery to our office on Monday, January 12th (and every Monday & Thursday thereafter). The order cutoffs are: -Wednesday evening by midnight for Monday delivery -Saturday evening by midnight for Thursday delivery WARMUP
5 ROUNDS 3 NINJA ROLL UP TO VERTICAL JUMP 3 BURPEES TO TARGET FITNESS 1)5X3 POWER SNATCH 2)5X3 3 POS CLEAN CMPLX 3)3X5 FRONT SQUAT PERFORMANCE 1) MUSCLE SNATCH: 1X5@65, 1X4@70, 2X2@75 2) 3 POS CLEAN CMPLX: 2X1@70, 2X1@75 3) FSQ 6@65, 5@70, 5@75, 2X3@80 WOD 12 EMOM 50 FT WALKING KB/DB LUNGE (FRONT RACK POSITION) 6x BOX JUMPS @30/24 WARMUP
5X 50' DOG SLED +90/+45 50' SLED PULL +90/+45 50' BROAD JUMP 50' SPRINT FITNESS 1)5RM DEADLIFT (ADD 5-10 LBS) 2)5X3 POWER CLEAN (ADD 2.5 LBS) 3)5X5 PUSH PRESS PERFORMANCE 1)1 PCL + 2 CL, 2@70; 3@75 2)SNATCH BALANCE - 2X3@ 65, 1X3 @ 70, 2X3@75 3)PUSH PRESS - 5X5 @ 78 WOD "MINI MARY" MAX ROUNDS IN 12 MINUTES 4 HSPU 8 PISTOLS 12 PULLUPS CONGRATS WILLIAM! The following workout will now be known as WILLIAM! William was able to do more than a round better the second time around while increasing the weight by 20 lbs. William works hard every time he comes to the gym even now while in season for high school wrestling. Everyone's results were very impressive this month! KEEP IT UP!!! William 8 AMRAP @ 95/65 3 LATERAL BURPEES 6 THRUSTERS 3 LATERAL BURPEES 6 SUMO DEADLIFT HI-PULL New goal board is up! Read all about it HERE. 
WARMUP
6 MINUTE RUNNING CLOCK 50' OF Knee pull Quad stretch Toe pull High kick Lateral lunge 5 Kneeling Deck Jump 10 Wrist Circles 10 Elbow Circles 25 PVC Side bends 25 PVC Trunk Rotations FITNESS 1)3X5 SQUAT (ADD 5 LBS) 2)3X5 PRESS (ADD 2.5 LBS) 3A)3X10 PLATE LATERAL SHOULDER RAISE + :15 HOLD AT TOP 3B)3XMAX PUSH UPS PERFORMANCE 1)1 PSN + 2 SN; 2X70%, 3X75% 2) RACK JERK; 3x5@75 3) BACK SQUAT - 6@65, 6@70, 6@75, 2x5@80 WOD (Your name here if you improve the most since last month) FOR TIME 21-15-9 FRONT SQUATS (135/95) BOX JUMP OVERS (24/20) WARMUP
5 MINUTE AMRAP 5 BURPEES 10 BALL SLAMS :10 HS HOLD + :04 CONTROLLED ECCENTRIC LIFT 20 MINUTES 1RM FRONT SQUAT WOD WITH A PARTNER 10 ROUNDS EACH 10 WALL BALLS (20/14) 2 MUSCLE UPS 5 CLEANS (95/65) PARTNER A COMPLETES ROUNDS WHILE PARTNER B HANGS FROM BAR BURPEE PENALTY FOR BOTH IF PARTNER B DROPS OFF BAR BEFORE ROUND IS FINISHED WARMUP
COACH LED 2 ROUNDS; 10 EACH JUMPING JACKS PUSHUPS JUMPING LUNGES GROINERS SQUAT THRUSTS SITUPS BURPEES FITNESS 1)3X5 FRONT SQUAT (ADD 5 LBS.) 2)5X3 POWER CLEAN (ADD 2.5 LBS.) 3)3XMAX RING ROWS PERFORMANCE 1)SNATCH-3@70, 2@75, 1@80, 1@75, 1@80 2)CLEAN AND JERK-3@70, 2@75, 1@80, 1@75, 1@80 *reps are not touch and go but should be done consecutively with taking as little rest as possible. lift, reset, lift.... WOD 3 ROUNDS FOR TIME 21 POWER CLEAN @ 155/105 400M RUN |
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