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TODAY'S WORKOUT

07.31.2015

7/31/2015

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WARMUP
COACH LED
3 X JW 

50' SPIDERMAN WALK
25 WTD PVC PASS-THROUGHS

MAX-OUT

15 MINUTES TO FIND 1RM SPLIT JERK

WOD
TEAMS OF......
FOR TIME
5000M ROW
*While rowing, partners will be holding KB in rack position
*EMOM, complete 5 RKB


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07.30.2015

7/30/2015

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WARMUP
2:00; 30/30
SINGLE UNDERS
SIT-UPS
2:00; 30/30
PUSH-UPS
AIR SQUATS
Then
100M ROW FOR TIME

FITNESS
1)SQUAT 3X5 (ADD 5 LBS)

2A)10 - 1 PULL UPS
2B)10X100' SLED PUSH (+90/45)

PERFORMANCE
1)3x3 CLEAN PRESS
2)5x2 CJ @ 70-75-80-70-75
3A)4x3 FRONT SQUAT @ 70
3B)4x10 PLATE GOOD MORNING @ 45/25

WOD
10 AMRAP
16 DB/KB SQUAT SNATCH
16 KB SWINGS
16 SA DB/KB PUSHPRESS

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07.29.2015

7/29/2015

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WARMUP
"WARMUP ONE"

FITNESS
1)FLOOR PRESS 3X5 (ADD 2.5-5)

2)FRONT SQUAT 3X5 
3A)4X2:00 DOUBLE UNDER PRACTICE
3B)4X10 GLUTE BRIDGES

PERFORMANCE
1)POWER CLEAN 3x3 progressive
2)5x2 CLEAN FROM HIGH HANG + POWER JERK @ 70
3A)4x3 DEFICIT SNATCH DL @ 100
3B)4x10 GLUTE BRIDGES

WOD
4 RFT
10 BAR FACING BURPEES
20 OVERHEAD SQUATS @ 85/55

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07.28.2015

7/28/2015

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WARMUP
COACH LED
10 HOPS
10 BUTTKICKERS
10 HIGH KNEES
10 HANDCUFFS
10 WTD PVC PASS-THROUGHS 
1:00 MAX EFFORT ROW

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

2A)5X1:00 SUPERMAN HOLD
2B)5X15 LATERAL BOX JUMPS (20") 

PERFORMANCE
1)PRESS IN SNATCH - 5 - 4 - 3; PROGRESSIVE
2)SNATCH 5X1
3)SNATCH; 1@80, 1@85, 1@90; X2

WOD
10 AMRAP
10 WALL BALL
30 DOUBLE UNDERS



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07.27.2015

7/27/2015

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WARMUP
10 LEG SWINGS F/B/S-S
10 ARM SWINGS F/B/S-S
2:00 BUDDY RACK STRETCH
2:00 BANDED SQUAT
1:00 BANDED ANKLE

FITNESS
1)POWER CLEAN 5X3
2)SQUAT 3X5 (ADD 5 LBS)
3)4X100' DB WALKING LUNGE (WORK UP TO HEAVIEST USING 2 DBS)

PERFORMANCE
1)FSQ 10-5-3-2-1-1
2)5x2 STRICT PRESS + 3 SEC HOLD @ 50% CJ
3)5x3 DEFICIT CLEAN PULL; 2@100/3@110

WOD
FOR TIME

21-15-9
PCL @ 135/95
TTB

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07.25.2015

7/25/2015

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WARMUP

LIFT
10-1 PARTNER BACK SQUAT LADDER (135/95)
100' SLED PUSH AFTER EACH SET (+90/45)

WOD
20 AMRAP WITH PARTNER
100 WALL BALL (20/14)
50 LATERAL BURPEES
30 POWER CLEANS (135/95)
10 CHEST TO BAR
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07.24.2015

7/24/2015

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WARMUP
7 MIN CLOCK
2-3X
10 INCH WORMS HANDS ONLY
10 BUTT KICKS
10 HIGH KNEES
10 BROAD JUMPS
10 RISE AND SHINES

MAXOUT
15 MIN: DEADLIFT
*conventional or sumo. Pick your poison.

WOD
12 RFT
5 KB SWINGS
5 KB SNATCH R
50' KB FARMER CARRY R
5 KB SNATCH L
50' KB FARMER CARRY L
5 KB SWINGS
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HAPPY 3 YEAR ANNIVERSARY!!

7/23/2015

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Picture
TODAY, APACHE CROSSFIT IS 3 YEARS OLD!!  Thank you all for being beside us and part of the Apache CrossFit family throughout this time.  The past 3 years has gone fast but has been filled with an amazing amount of happy memories, and supportive friendships.  We are humbled, that with so many people who have walked through our doors and still remain, you trust us with your training, well-being, and simply allowing us into your lives.  As we take the time to express our gratitude, trust that the upcoming year has more to come. Regardless of the successes and accomplishments at Apache CrossFit, what matters most is who you have beside you along the way.

Lastly, a shout out to the OG's that have been with us since our first class and or On-Ramp at SKA: Danielle, Matt, Jay, Elaine, Eric, Kwesi, Jamie, and Chrissy.  You have been with us the entire journey of Apache, and some even before....we thank you and are truly grateful to have you for this long.

So once again, thank you all, new and old, for being being part of our family!!

With that.......enjoy Apache's first workout.  Life hard and lift heavy.


-Marty and Mike-


07.23.15

WARMUP

3 ROUNDS NOT FOR TIME
:60 PLANK 
5 DECK SQUATS TO VERTICAL JUMP
5 LUNGE JUMPS
3 WALL WALKS

LIFT
12 MINUTES
EVEN: 3 OHS
ODD: 7 KB SWINGS

WOD
3 ROUNDS FOR TIME
RUN 200M
6 PUSH PRESS (115/75)
10 OH LUNGE (115/75)
20 DOUBLE UNDERS
*LUNGES ARE STATIONARY. 6 RIGHT, 6 LEFT. 

CASH OUT
15 KEG TO SHOULDER + 100' BEAR CRAWL
(MAX EFFORT -- GO, GO, GO)


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07.22.2015

7/22/2015

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WARMUP
7 MIN RUNNING CLOCK
3X
50' HIGH KNEE PULL
50' QUAD STRETCH
50' HIGH KICK
50' SIDE LUNGE
50' TOE PULL
10 SCORPION
10 BAND PULL-APART

FITNESS
1)FLOOR PRESS 3X5

2)POWER SNATCH 5X3
3A)3XMAX RING ROWS
3B)3X1:30 DOUBLE UNDER PRACTICE

PERFORMANCE
1)4X
2 TNG SNATCH @ 80
50 DU
1 SNATCH @ + 10#
50 DU
1 SNATCH @ + 10#
2A) 4x4 BAR MU
2B) 4x10 WTD BOX JUMP @ 20"

WOD
12 AMRAP
16 SIT-UP
12 BROAD JUMP @ 6/4
8 HSPU

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07.21.2015

7/21/2015

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WARMUP
"WARMUP ONE"

FITNESS
1)DEADLIFT 5RM

5 ROUNDS
100' SLED PUSH (+90/+45)
10 PUSH UPS
MAX DIPS

PERFORMANCE
1)4x2 1-1/4 FRONT SQUAT @ AHAP
2)5x2 BTN JERK @ 70
3)3x3 CLEAN PULL

WOD
4 RFT
200m RUN
9 UB HANG CLEAN @ 155/105
6 PUSH JERK @ 155/105
3 BURPEE OVER BB

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