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TODAY'S WORKOUT

02.27.2015

2/27/2015

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FRIDAY NIGHT TIGHTS
THE
CROSSFIT GAMES OPEN WORKOUT 15.1 HAS BEEN ANNOUNCED AND WE CAN'T WAIT TO WATCH ALL OF YOU CRUSH IT!  COME BY FRIDAY STARTING AT 4:30PM TO COMPLETE THE WORKOUT WITH THE CREW.  BRING YOUR FRIENDS AND FAMILY TO CHEER YOU ON!  AND YES, IT'S FRIDAY NIGHT TIGHTS SO DON'T FORGET THE SPANDEX!
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02.27.2015
For classes prior to 4:30PM

WARMUP
4 minute :30/:30
Single unders
KB SDHP

MAX-OUT
15 minutes to find max weight:
CLEAN+FSQ+THRUSTER+PUSHPRESS+PUSH JERK

WOD
10 AMRAP
15 KB SWINGS
ME HSPU
*score is # of hspu completed
*once off wall, begin kb swings agains

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02.26.2015

2/26/2015

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WARMUP
3-4X
5 RING PULL UPS
:20 GOBLET SQUAT HOLD
5 MANUAL RESISTANCE HAMSTRING + DYNAMIC PUSH UP
10 BALL SLAMS


WOD
(NAME THIS WOD RETEST)
8 AMRAP
10 WALLBALL
10 KNEES TO ELBOWS


With remaining time complete as much as possible.
FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)5X3 POWER CLEAN (ADD 2.5-5 LBS)
3A)3X10 ONE ARM KB ROWS (10 EACH SIDE)
3B)3X15 KB STANDING TEAPOTS (15 EACH SIDE)
3C)3X10 ONE ARM KB PRESS (10 EACH SIDE)

PERFORMANCE
1)7x1 SNATCH
2)7x1 CJ
3A)3xME L-SIT
3B)3x50 HANDSTAND WALK








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02.25.2015

2/25/2015

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WARMUP
COACH LED DROM

FITNESS

1)3X5 FRONT SQUAT (ADD 5 LBS)
2)3X5 FLOOR PRESS (ADD 5 LBS)
3A)3XMAX HSPU
3B)3XMAX HOLD BOTTOM OF GOBLET SQUAT

PERFORMANCE
1)5x2 SNATCH DL + SNATCH FROM HIGH HANG
2)5x2 TNG POWER CLEAN + 1 POWER JERK
3a)3x6 STRICT HSPU
3b)3x10 BENT OVER SINGLE ARM DB ROW

WOD
12 AMRAP
20 THRUSTERS @ EMPTY BB
20 PUSH-UPS
100' BEAR CRAWL

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02.24.2015

2/24/2015

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WARMUP
7 MINUTE RUNNING CLOCK
20 PEAKS AND VALLEYS
15 SITUPS
15 LEG RAISES
30 PLATE LATERAL RAISES 
30 PLATE FRONT RAISE
10 SINGLE ARM PLATE SWING
20 HIP CIRCLES
*FOAM ROLL REMAINDER OF TIME

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)5X3 POWER SNATCH 
3A)3X10-15 STRICT RING ROWS
3B)3XMAX SUPERMAN HOLD
3C)3XMAX IRONMAN HOLD

PERFORMANCE
1)6x1 POWER SNATCH + 1 SNATCH
2)6X1 CLEAN PULL FROM HANG + 1 HANG CLEAN
3)5X1 FRONT SQUAT

WOD
5 RFT
12 DEADLIFT @ 225/165
50 DOUBLE UNDERS

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02.23.2015

2/23/2015

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FITAID IS IN THE FRIDGE!!!  UNLIKE THE WATER, PLEASE NOTIFY A COACH WHEN PURCHASING. THIS CAN BE DONE EITHER BY CASH OR ACCT ON FILE.  THANKS!!

A HUGE WELCOME GOES OUT TO ALL OF OUR NEW ATHLETES AT APACHE CROSSFIT.  A LOT NEW FACES HAVE BEEN WALKING THROUGH THE DOOR AND WE ARE BEYOND EXCITED TO HAVE THEM.  PLEASE BE SURE TO INTRODUCE YOURSELVES AND GIVE THEM A WARM WELCOME!!

02.23.15


WARMUP
1-100 RUSSIAN KB SWINGS @ 73/53  FOR TIME

2-100 DOUBLE UNDERS FOR TIME

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 PRESS (ADD 5 LBS)
3A)3X8-12 PULL UPS (LIGHTEST BAND POSSIBLE OR JUMPING NEGATIVES)
3B)3XMAX HANDSTAND HOLD

PERFORMANCE
1)5X1 TEMPO SNATCH PULL + SNATCH @ 70
2)5X2 HANG CLEAN + 1 JERK
3)3X5 BACK SQUAT @ 75

WOD
12 AMRAP
20 LATERAL OTB BURPEES
10 C&J @ 95/65
5 CTB PULLUPS

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02.21.2015

2/21/2015

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WARMUP
6 MINUTE AMRAP WITH A PARTNER
6 SITUPS/PLANK
6 PUSHUPS/SQUAT HOLD

LIFT
12 EMOM EVEN/ODD
3 HANG SNATCH (INCREASING)
10 BOX JUMPS

WOD
21-18-15-12-9-6-3 
FOR TIME
BURPEES 
WALL BALLS
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02.20.2015

2/20/2015

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WARMUP
7 MINUTES OF DROM-COACHES CHOICE

MAX OUT
"1-arm"
5 ATTEMPTS TO FIND 1RM DEADLIFT
5 ATTEMPTS TO FIND 1RM TURKISH GET UP
5 ATTEMPTS TO FIND 1RM 1-arm SNATCH

WOD
FOR TIME
3 ROUNDS
10 FRONT SQUAT @ 155/115
40 DOUBLE UNDERS
50' HANDSTAND WALK

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02.19.2015

2/19/2015

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WARMUP
10 AIR SQUAT
10 JUMPING JACKS
10 PUSHUPS
50' HIGH KNEES
50' SIDE SHUFFLE
50' TOY SOLDIERS
50' SKIP FOR HEIGHT 
50' BACK PEDAL 
10 MTN CLIMBERS
10 STRIDERS

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X10 BO ROW
3A)3X50' MAX WEIGHT YOKE CARRY
3B)3X5 CONSECUTIVE BROAD JUMPS 

PERFORMANCE
1)4X3 TEMPO DEADLIFT (1050)
2)4X1 FRONT SQUAT + 2 JERK
3A)3X50' MAX WEIGHT YOKE CARRY
3B)3X5 BROAD JUMPS

WOD
CROSSFIT OPEN 12.3
18 AMRAP
15 BOX JUMP @ 24/20

12 PUSH PRESS @ 115/75
9 TOES TO BAR

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02.18.2015

2/18/2015

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WARMUP
6 MINUTE RUNNING CLOCK
50' OF
Knee Pull
Quad Stretch
Toe Pull
High Kick
Lateral Lunge
10 Wrist Circles
10 Elbow Circles
25 PVC Side Bends
25 PVC Trunk Rotations

FITNESS
1)3X5 FRONT SQUAT
2)5X3 SNATCH
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)5X10 PISTOLS

PERFORMANCE
1)5X1 SNATCH + 3 BTN PP + 1 OHS
2)5X1 HANG CLEAN AND JERK
3A)4X10 PISTOLS (5/5)
3B)4XME PULLUPS

WOD

12 AMRAP
6 DEADLIFTS @ 155/115
9 SHOULDER TO OVERHEAD @ 155/115
12 KB STEP UPS @ 24"
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02.17.2015

2/17/2015

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We are excited to announce that Apache CrossFit will now be carrying 
FITAID 



I'm sure you all could imagine that the gym is constantly being contacted to use certain services, buy equipment, and carry supplements.  We will never carry, sell, or suggest anything that we ourselves haven't used, taken, or think highly of, or do ourselves.  We lead by example.  With that...this stuff is legit.  We've worked hard. We've lifted heavy...and FITAID (used post-workout) has gotten us out of the funk and and able to train again fast.  

Upon delivery, the FITAID refrigerator (that many have seen and asked about) will be fully stocked and cans available for purchase.  
 
*For a little rundown of the product:

FitAID is a premier, paleo friendly performance and recovery product made specifically for athletes. FITAID is all natural, certified gluten free and has almost 3 grams of targeted supplements to AID your WOD. With things like Glutamine, BCAAs, Omega 3 EFAs, Glucosamine, B Complex, Vitamins C, D, E, Natural Anti-Inflammatories, Quercetin, CoQ10 and Green Tea Leaf Extract…FITAID is the most comprehensive and effective pre and post WOD supplement on the market today. On top of that, it’s lightly carbonated, sweetened with raw organic blue agave and stevia, has only 45 calories per can and tastes amazing.

02.17.15

WARMUP
10 LEG RAISES
10 SITUPS
10 TOE RAISE DEADLIFT
10 REVERSE FLY (plates)
10 FRONT RAISE (plates)
10 PEAKS AND VALLEYS
:60 BANDED HIP ; each leg

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)

2)5X3 CLEAN
3A)5X:15 SCAPULAR DEPRESSION
3B)5X5-8 RING ROWS (AS CHALLENGING AS POSSIBLE)

3C)5XMAX STRICT TOES TO BAR (OR KNEES TO ELBOW)

PERFORMANCE
1)4X2 FRONT SQUAT
2)5X1 CLEAN + 2 PUSH PRESS @ 70
3A)5X3 BOX JUMP @ 40/36
3B)5X10 STRICT TOES TO BAR

WOD
15 MINUTE LADDER
3 KB SWINGS
3 BURPEES TO 6" TARGET
6 KB SWINGS
6 BURPEES TO 6" TARGET
9, 12, 15, 18.............

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