APACHE FIT 732.930.1263 info@apachecrossfit.com
  • Home
  • GETTING STARTED
  • About
    • Our Coaches
    • Our Rates
    • Contact
    • FAQ
  • Schedule
    • Drop-In Policy
  • Blog
  • Daily

TODAY'S WORKOUT

03.31.2015

3/31/2015

0 Comments

 
WARMUP
12 LAT RAISE
12 FRONT RAISE 
12 PRESS
12 BAND PULL APARTS - IN FRONT 
12 BAND PULL APARTS - OVERHEAD 
12 PEAKS AND VALLEYS 
10 LET RAISE TO OVERHEAD 
:60 PIGEON (R/L) 
:60 COUCH (R/L)

FITNESS
1)5RM DEADLIFT (ADD 5-10 LBS)
2)5X3 HANG POWER SNATCH
3A)3X10 PLATE SITUP
3B)3X:60 PLANK

PERFORMANCE
1)5X3 HANG POWER SNATCH + 1 SNATCH BAL
2)4X1 3-STOP CLEAN PULL + 1 CLEAN
3A)3X10 PLATE SITUP
3B)3X:60 PLANK

WOD
7 ROUNDS FOR TIME
4 HANG SNATCH @ 135/95
6 SNATCH-GR PUSH-PRESS
8 OVERHEAD SQUAT
*15 MINUTE TIME CAP
0 Comments

03.30.2015

3/30/2015

0 Comments

 
THANK YOU TO EVERYONE THAT CAME OUT TO SUPPORT MASON'S WOD! 
Picture
WARMUP
10 REPS EACH 
SQUAT 
JACKS 
PUSH-UP 
50' SIDE SHUFFLE (R/L) 
TOY SOLDIERS 
HIGH KNEES 
SKIP FOR HEIGHT
50' BACK PEDAL
MTN CLIMBERS 
STRIKERS 

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)5X3 POWER CLEAN
3A)2X8 DIPS 
3B)2X8 PULL-UPS


PERFORMANCE
1)4X2 PCL
2)8 EMOM BTN SPLIT JERK + SPLIT JERK @ 70 of CJ
3A)2X8 DIPS 
3B)2X8 PULL-UPS

WOD
9 AMRAP
3 SINGLE ARM DB HANG CLEAN THRUSTER (R/L)
6 HR PUSH UPS
9 DB SWING 
*same weight DB throughout
0 Comments

03.27.2015

3/27/2015

0 Comments

 
WARMUP
12 LAT RAISE
12 FRONT RAISE 
12 PRESS
12 BAND PULL APARTS - IN FRONT 
12 BAND PULL APARTS - OVERHEAD 
12 PEAKS AND VALLEYS 
10 LET RAISE TO OVERHEAD 
:60 PIGEON (R/L) 
:60 COUCH (R/L)


FITNESS AND PERFORMANCE
1) EMOM 8
3 BSQ @ 70%
2A)2x15 SUPERMAN
2B)2x10 WEIGHTED V-UPS

WOD
10 AMRAP
20 BOX JUMP OVERS @ 20
10 KB SWINGS @ AHAP


MASON'S WOD IS THIS SUNDAY!  COME OUT TO SUPPORT A GREAT CAUSE AND GET A WORKOUT IN!  WE HOPE TO SEE YOU ALL THERE! 
Picture
0 Comments

03.26.2015

3/26/2015

0 Comments

 
WARMUP
3 ROUNDS
50 JACKS
25 AIR SQUAT TO BALL
10 ATHLETIC BURPEES

MAX - OUT
20 MINUTE TO ACHIEVE A NEW 1RM DEADLIFT
THEN
1XMAX REPS AT -40#

WOD
21-15-9
CLEAN AND JERK @ 135/95
TOES TO BAR
Picture
MATT MID SWING!
0 Comments

03.25.2015

3/25/2015

0 Comments

 
WARMUP
ON A 5:00 RUNNING CLOCK
100 SINGLES
10 GLUTE BRIDGES
10 RING ROW
10 HOLLOW ROCK
*REPEAT

FITNESS
1)5X5 PUSH PRESS
2)5X3 POWER CLEAN
3A)3X10 BO ROW
3B)3XMAX HS HOLD

PERFORMANCE
1)5X2 POWER CLEAN @ 70
2)4X6 RDL @ 60 OF DL
3A)2X10 BO ROW
3B)2X10 HSPU

WOD
IN 10 MINUTES, CLIMB LADDER AS HIGH AS POSSIBLE
1 POWER CLEAN @ 155/115
100' SHUTTLE SPRINT
2 POWER CLEAN
100' SHUTTLE SPRINT
3 POWER CLEAN
100' SHUTTLE SPRINT
ETC.
*touch floor on each end of shuttle sprint
Picture
CONGRATS ALEXA ON YOUR FIRST PULL UP!!! CRUSHED HER GOAL A WEEK EARLY!!!
0 Comments

03.24.2015

3/24/2015

0 Comments

 
WARMUP
3 ROUNDS
10 PEAKS AND VALLEYS
10 KTE
10 DEPTH JUMP; 24 TO 12
10 V-UPS

FITNESS
1)5X5 FRONT SQUAT
2)5RM DEADLIFT (ADD 5-10 LBS)
3A)6-8X10 HOLLOW ROCKS
3B)6-8X10 BALL SLAMS

PERFORMANCE
1)6x1 HI-HANG SNATCH @ 65
2)4X1 CLEAN + 2 JERK @ 70
3)5X5 BSQ @ 65; SLOW DOWN, EXPLODE UP

WOD
@ 1/2 BW
10 PUSH PRESS
25 PUSHUPS
10 HANG SNATCH
25 PULLUPS
10 FRONT SQUAT
25 SITUPS
10 SDHP
25 AIR SQUAT
*20:00 TIME CAP
Picture
RICKY PUSHING THROUGH SOME THRUSTERS!
0 Comments

03.23.2015

3/22/2015

0 Comments

 
WARMUP
3RDS
10 WALKING LUNGE
10 SQUATS
10 PUSH UPS
10 BOX JUMPS @ 20"

FITNESS
1)3X5 SQUAT (ADD 5 LBS)

2)SNATCH PULL 4, 4, 4, 4
3A)3X10 PLATE CRUNCH
3B)3X10 RUSSIAN TWIST
3C)3X:60 PLANK


PERFORMANCE
1)BUILD UP TO 75% OF POWER SNATCH
-3X2 DROP SET
2)3X3 FSQ @75, 3sec pause in bottom
3A)3X10 PLATE CRUNCH
3B)3X10 RUSSIAN TWIST
3C)3X:60 PLANK

WOD
12 AMRAP
5 THRUSTER @ 155/115
10 KB SWINGS @ 53/35

0 Comments

03.20.2015

3/20/2015

0 Comments

 
WARMUP
500M ROW
40 SQUATS
30 SITUPS
20 PUSHUPS
10 PULLUPS

FITNESS & PERFORMANCE
1) 7 X 1 HANG SNATCH
2) 7 X 1 HANG CLEAN

WOD
FOR TIME
100 KB SQUAT CLEAN THRUSTERS @ 53/35
*SWITCH ARMS EACH REP
0 Comments

03.19.2015

3/19/2015

0 Comments

 
*REMINDER: THERE WILL BE NO 0830 CLASS THIS SATURDAY, MARCH 21ST.  THERE WILL BE AN OPEN GYM ONLY FROM 0800-1000.

WARMUP
400M RUN
20 WALKING LUNGES
20 SUPERMAN
20 V-UPS
400M RUN

FITNESS
1)5X5 BACK SQUAT
2)3X15 SINGLE ARM KB BENCH PRESS (R/15L)
3A)3X10 ELEVATED RING ROW
3B)3X10 PLYO PUSHUP

PERFORMANCE
1)5X2 THRUSTER AT 70 OF CJ
2)5X3 DEFICIT SNATCH-GRIP DL @ 100%
3A)2XME WEIGHTED PULLUPS
3B)2X5 BURPEE BOX JUMP-OVERS @ 36/30

WOD
15 AMRAP
30 PUSHPRESS
30 JUMPING PULLUPS
30 DB GOBLET SQUAT
0 Comments

03.18.2015

3/18/2015

0 Comments

 
WARMUP
3 rounds
15x Broad jumps
10x Jumping lunges
20x Push-ups


FITNESS
1)STRICT PRESS; 15, 12, 10, 8
2)4X5 STIFF DL; PROG.
3A)3X10 BENT-OVER SINGLE ARM DB ROW
3B)3X6 NEGATIVE RING DIPS

PERFORMANCE
1)5X1 SNATCH PULL + POWER SNATCH + SNATCH @ 70
2)4X3 STIFF DL @ 80 
3A)2X1 P-BAR COMPLEX
3B)2XME HSPU

WOD
10 EMOM
4 TNG POWER CLEANS @ 75% OF CLEAN
DOUBLE UNDER'S REMAINDER OF MINUTE

0 Comments
<<Previous
    sign up for a class
    Picture
    Picture
    Picture

    Archives

    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013

    Categories

    All

    RSS Feed

"Squat, jump, climb, throw, lift." Greg Glassman
  • Home
  • GETTING STARTED
  • About
    • Our Coaches
    • Our Rates
    • Contact
    • FAQ
  • Schedule
    • Drop-In Policy
  • Blog
  • Daily