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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!  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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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 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  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 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 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 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 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 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"  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 |
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