HAPPY HALLOWEEN & MAX OUT FRIDAY!!
WARMUP 2 ROUNDS 10 PLANK TO PUSH UP 10 PLANK HOLD ALTERNATE HAND REACH WITH PAUSE 10 PULL UPS 10 SQUAT JUMPS 10 EMPTY BAR FRONT SQUATS 10 BANDED GOOD MORNINGS MAX-OUT 20 MIN TO FIND 5RM BACKSQUAT WOD 3 ROUNDS AFAP 100' YOKE CARRY @ +270/+120 100' FARMER CARRY @ +110/+50 ea 5 STONE TO SHOULDER @140/ AXLE BAR GTO LADDER @+90,130,170/+50,65,80 100' SLED PUSH (HI/LOW) @ +270/+155 REST
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WARMUP 7 MIN COACH LED DROM ![]() WOD "Wood" 5 rounds Run 400m 10x Burpee box jumps (24 inch) 10x Sumo deadlift high-pull (95#) 10x Thruster (95#) Rest 1 minute Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
FITNESS 1)SQUAT 3X5 (ADD 5 LBS.) 2)DEADLIFT 5RM (ADD 5-10 LBS.) 3a)3X10 SEATED KB PRESS 3b)3X10 BENT-OVER KB ROW 3c)3X10 REVERSE KB FLY PERFORMANCE 1)CLEAN AND JERK 2@80, 2@85, 1@90; REPEAT 2)CLEAN-GRIP DEADLIFT - 4 attempts to find 1rm for the day, 3x3 DS 3a)3x10 SEATED KB PRESS 3b)3x10 BENT-OVER KB ROW 3c)3x10 REVERSE KB FLY WARMUP
1) 30' HIGH KNEE STRETCH 30' QUAD STRETCH 30' TOE PULLS 30' WALKING LUNGE 10 SCORPION 2A)2X10 BAND PULL-APARTS 2B)2X5 BANDED GLUTE WALK (F/B/R/L) FITNESS 1)5X3 CLEAN + JERK 2)3X5 PUSH PRESS 3A)3X20 BANDED GOOD MORNINGS 3B)3X10 STRICT TOES TO BAR OR PROGRESSION PERFORMANCE 1)6x1 SNATCH (1@80, 1@85, 1@90, repeat) 2)5x1 HANG CLEAN + PAUSE DIP JERK @ 75 OF CJ 3A)3X10 GOOD MORNING 3B)3X10 STRICT TOES TO BAR WOD FOR TOTAL TIME 6 rounds :30sec THRUSTERS @ 95/65 Rest exactly 1:00 between rounds *rounds are :30 all out effort 10.28.14 WARMUP 6:00 RUNNING CLOCK 10X Air Squats 10X Jumping Jacks 10X Push-ups 10 yrds Side Shuffle 10 yrds Walking High Kick 10 yrds High Knees 10 yrds Skip For Height 10 yrds Backpedal 10X Mountain Climbers 10X SQUAT THRUST FITNESS 1)3X5 FRONT SQUAT 2)5X1 POWER SNATCH COMPLEX 3)4X5 PRESS; DROP WEIGHT 60% OF FINAL SET AND PERFORM 1XME PERFORMANCE 1)4X3 FRONT SQUAT @ 80 OF CJ 2)5X1 SNATCH COMPLEX @ 70; FLOOR/KNEE/POWER POSITION 3)5X5 TEMPO HSPU; 4 SECOND DESCENT; NO KIPPING AT ALL *Many people are struggling with achieving their first hspu or stringing hspu's together. A foundation must be formed. This is something that must be realized. Impatience will get you nowhere; except to doing partial range hspus to 5 mats. A strong press, strong shoulder girdle, and strong mechanics are the key to performing hspus. FUCK kipping. Like the strict pullup, build the strength, then get gymnasty with the kip. Put in the time and hard work and reap the rewards. WOD 10 AMRAP 10 SQUAT SNATCH @ 95/65 10 CTB PULLUPS LETS GET FIRED UP!!! CONGRATULATIONS GOES OUT TO ALL OF OUR TEAMS THAT WENT TO CROSSFIT RAZOR'S BARBELLS FOR BOOBS EVENT THIS WEEKEND. THEY WENT, WORKED OUT FOR CHARITY, AND REPRESENTED APACHE CROSSFIT HARD!!! ANOTHER BIG CONGRATS GOES OUT TO ELAINE FOR FINISHING THE 2014 MEN'S HEALTH URBANATHLON AS WELL AS CLAUDIA AND KRISTIN FOR FINISHING YET ANOTHER SPARTAN RACE. GREAT JOB LADIES!!! WE LOVE WATCHING YOU GUYS DOMINATE OUTSIDE OF THE GYM!!! WARMUP
1) 30' HIGH KNEE STRETCH 30' QUAD STRETCH 30' TOE PULLS 30' WALKING LUNGE 10 SCORPION 2A)2X10 BAND PULL-APARTS 2B)2X5 BANDED GLUTE WALK (F/B/R/L) FITNESS 1)3X5 SQUAT (ADD 5 LBS) 2)3X5 PRESS (ADD 2.5 LBS) 2 ROUNDS :30 LEG RAISES :30 PLANK :30 SIDE PLANK 2:00 DOUBLE UNDER PRACTICE PERFORMANCE 1)4X2 SNATCH; NO HOOK NO FEET; SETS ACROSS 2)5X1 CLEAN @ 85 3)4X3 BSQ @ 70 WOD FOR TIME 21-15-9 POWER CLEAN @ 135/95 LATERAL BURPEES OVER BAR *100' ODD OBJECT CARRY IN BETWEEN EACH SET OF REPS; IE 21/21, CARRY, 15/15, CARRY, 9/9, CARRY; *KEGS, STONES, NO HIGHER THAN CHEST/LOWER THAN WAIST WARMUP
3 ROUNDS 20 PLANK TO PUSH UP 10 SCAPULAR DEPRESSION 5 INCH WORMS (HANDS ONLY) SPIDER CRAWL TO ELBOW DROP 4/4 FITNESS 1)5X3 POWER CLEAN (ADD 2.5 LBS) 2)3X10 BENT OVER ROW 3 ROUNDS WITH A PARTNER, EACH DOES 3 ROUNDS, DO 1, REST 1 WHILE OTHER WORKS PULL UPS (UP TO 8 AS STRICT AS YOU CAN) WHEELBARROW WALK LENGTH OF GYM (STAY TIGHT AND MAKE SURE TO SQUEEZE PARTNER WITH LEGS) PERFORMANCE 1)3X5 PRESS 2)3X5 PENDLAY ROW 3 ROUNDS WITH A PARTNER, EACH DOES 3 ROUNDS, DO 1, REST 1 WHILE OTHER WORKS 10 STRICT PULL UPS WHEELBARROW WALK LENGTH OF GYM AND BACK (STAY TIGHT AND MAKE SURE TO SQUEEZE PARTNER WITH LEGS) WOD GRINDY FOR TIME 10 ROUNDS 3 GROUND TO OVERHEAD @ 135/95 5 PULL UPS 10 PUSH UPS 15 AIR SQUATS *25 MINUTE TIME CAP WARMUP
3 ROUNDS WITH EMPTY BARBELL 5 SNATCH GRIP DEADLIFT 5 SNATCH PULL 5 POWER SNATCH 5 SNATCH GRIP PUSH PRESS 5 OHS 5 PULL UPS FITNESS 1)3X5 SQUAT (ADD 5 LBS) 2)3X5 FLOOR PRESS (ADD 2.5) 5-7 ROUNDS :30 GOBLET SQUAT STATIC HOLD 20 KB STEP UPS 10 KB WALKING LUNGES PERFORMANCE 1)5x1 MUSCLE SNATCH + 2 OHS; ahap/prog 2)4x3 DEFICIT SN-GR DL @ 100 3a)3x5 STRICT PULL-UP + ME KIPPING PULL-UP 3b)3xME STRICT HSPU, shoot for 8 or more; if you do not yet have hspu, ME SEATED KB PRESS (seated in floor, feet out in front, back against wall) - heavy WOD 5 ROUNDS 3:00 each to complete: 8 THRUSTERS @ 105/75 5 BAR MU 8 THRUSTERS 5 BAR MU *scaling 1-10 jumping bar MU *scaling 2-5 ctb pull-ups/5 bar dips REST REMAINDER OF ROUND WARMUP
7 minute Coach-led DROM FITNESS 1)5X3 CLEAN 2)5X3 JERK 5 ROUNDS MAX RING ROWS HEAVY KB FARMER CARRY (50/50) PERFORMANCE 1)BLOCK CLEAN (1 plate rise) 3@50,3@60,3@75,2x3@80 2)4x1 PJ + 2 SP/JK -manageable # 3a)3x10 KB ROMAN DL 3b)3x5 STD BOXJUMP, AHAP;sets across WOD FOR TIME @ 115/75 5 WALL WALK 30 OHS 4 WALL WALK 25 PP 3 WALL WALK 20 SDHP 2 WALL WALK 15 FSQ 1 WALL WALK 10 POWER SNATCH WARMUP
1) 30' HIGH KNEE STRETCH 30' QUAD STRETCH 30' TOE PULLS 30' WALKING LUNGE 10 SCORPION 2A)2X10 BAND PULL-APARTS 2B)2X5 BANDED GLUTE WALK (F/B/R/L) FITNESS 1)DEADLIFT 5RM (ADD 5-10 LBS) 2)3X5 FRONT SQUAT 10-8-6-4-2 SQUAT JUMP LUNGE JUMP PUSH UP PERFORMANCE 1)5X2 HALT CLEAN (5 SEC UP, 3 SEC PAUSE) 2)5X3 TEMPO FRONT SQUAT ; NO SET TEMPO, KEEP SAME GOING DOWN AS UP, BOUNCE OUT 3A)3X10 PLYO PUSHUP 3B)3X10 KB SPLIT SQUAT WOD 10 EMOM 5 THRUSTERS @ 60% C&J ME DOUBLE UNDERS IN THE REMAINDER OF THE MINUTE *SCORE DU'S 2014 BARBELLS FOR BOOBS: HELEN MEETS GRACE is in the bag and went off without a hitch. We had just under 80 athletes take part in this great event with even more standing by for support. For those of you that attended and participated, thank you for coming out and dealing with the blistery cold. For those that were there, YOU MISSED OUT ON A GOOD TIME. With athletes from CrossFit Arx, CrossFit By The Sea, CrossFit Razor, CrossFit Lithium, CrossFit Tiger Shark, CrossFit Climax, and CrossFit Toms River; today truly shows how great the community is. Congratulations to the men's and women's winners Grant, Jay, Maria, and Melissa!!! Another huge thanks goes out to all of our supporters and donators: Cellucor NutriShop Thompson Chiropractic Jacquline Bench: Salon'O Our grand total for the 2014 Barbells For Boobs is: $5670.00!!!!!! 10.20.14
WARMUP 10 reps each of JUMPING JACKS PUSHUPS AIR SQUATS RUSSIAN BABY MAKERS SITUPS -THEN- ACCRUE 2 MINUTES ON LAX BALL: LATS, REAR DELTS, SPINAL ERRECTORS FITNESS 1)3x5 BACK SQUAT 2)3X5 PRESS 3) 3X1 BARBELL COMPLEX AT MANAGEABLE WEIGHT; REST :30 6 BARBELL PUSHUP 6 DEADLIFT 6 SDHP 6 FRONT SQUAT 6 PUSH PRESS 6 BACK SQUAT PERFORMANCE 1)8X1 3 POSITION SNATCH 2)4X2 POWER CLEAN 3A)3X10 BENT OVER ROW 3B)3X5 WIDE-GRIP PULLUPS WOD 5 MINUTE AMRAP 5 DEADLIFT @ 225/155 5 LATERAL BAR-HOP BURPEES REST 5 MINUTES 5 MINUTE AMRAP 5 SNATCH @ 115/75 5 HSPU |
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