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

11.28.2014

11/28/2014

0 Comments

 
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)3X5 BACK SQUAT

2)5X3 POWER CLEAN
3A)3XMAX HANGING LEG RAISE
3B)3XMAX SIDE PLANK (EACH SIDE)

PERFORMANCE
1)4X1+1 4 POSITION CLEAN PULL (1"/KNEE/HIP/FINISH) + CLEAN PULL
2)5X3+1 C&J + JRK @ 60
3)5X3 SNATCH BALANCE

WOD

3 ROUNDS
10 PUSHUPS
20 KB SNATCH (10/10)
30 SITUPS
20 KB CLEAN (10/10)




0 Comments

11.27.2014 - HAPPY THANKSGIVING

11/27/2014

0 Comments

 
Picture
ALL OF THE COACHES AT APACHE CROSSFIT WOULD LIKE TO WISH EVERYONE A HAPPY THANKSGIVING.  THANK YOU ALL FOR BEING PART OF THE APACHE CROSSFIT FAMILY AND MAKING APACHE WHAT IT IS!!
ENJOY!!


LETS BURN SOME CALORIES!
WARM UP
5 MINUTE PARTNER AMRAP
GOBBLER SQUATS
TURKEY WALKS



WOD

FOR TIME:
5 ROUNDS
5 PULLUPS
10 PUSHUPS
15 SQUATS
then
4 ROUNDS
200M RUN
10 OVERHEAD SQUAT @ 135/95
then
3 ROUNDS
12 CLEAN @ 135/95
12 HANDSTAND PUSHUPS
then
2 ROUNDS
15 BOX JUMP @ 24/20
15 WALL BALL
then
50 BURPEES


0 Comments

11.26.2014

11/26/2014

0 Comments

 
WARMUP
50 TRUNK TWIST W/ PVC
50 SIDE BENDS WITH PVC
15 SQUAT
50' WALKING LUNGE
50' REVERSE WALKING LUNGE
15 FRONT PLATE RAISE
10 SA PLATE PRESS
2:00 BANDED HIP FLEXOR

FITNESS
1)3X5 FRONT SQUAT (ADD 5 LBS)
2)3X10 BENT OVER ROW

5 ROUNDS
20 KB HAMMER CURLS
10 RING PLANK ARM CIRCLES (BOTH SIDES AT SAME TIME, 10 SMALL CIRCLES OUT, 10 IN)

PERFORMANCE
1)5X1 PCL + FSQ + CL + JRK; 3 SEC PAUSE
2)4X4 HANG SNATCH HIGH PULL, FLAT FOOTED
3)4X4 FRONT SQUAT @ 75

WOD
10 AMRAP
3 DEADLIFT @ 315/225
25 DOUBLE UNDERS
0 Comments

11.25.2014

11/25/2014

0 Comments

 
WARMUP
50' OF
Knee pull
Quad stretch
Toe pull
High kick
Lateral lunge
Banded hip walk
10 scorpion
10 band pull-aparts

FITNESS
1)4X2+1 OF 3 POSITION SNATCH PULL (1"/HIP/FINISH) + SNATCH PULL
2)5RM DEADLIFT (ADD 5-10 LBS)
3A)3XMAX PUSH UPS
3B)3XMAX RING ROWS

PERFORMANCE
1)4X1+1 OF 3 POSITION SNATCH PULL (1"/HIP/FINISH) + SNATCH PULL
2)3X5 SNATCH @ 60
3)5X3+1 SNATCH PUSH-PRESS + OHS @ 70

WOD
5 ROUNDS FOR TIME
10 KB SWINGS @ 53/35
10 BURPESS
10 THRUSTERS @ 95/65
0 Comments

11.24.2014

11/24/2014

0 Comments

 

WARM UP
2 ROUNDS
10 PLANK TO PUSH UP
10 PLANK HOLD ALTERNATE HAND REACH
10 PULL UPS
10 EMPTY BAR FRONT SQUATS
10 BANDED GOOD MORNINGS

FITNESS
1)3X5 SQUAT (ADD 5 LBS)
2)3X5 PRESS (ADD 2.5 LBS)
3A)5X100' KB HIGH/LOW CARRY (SWITCH AFTER 50')
3B)5X15 HOLLOW ROCKS

PERFORMANCE

1)5x1 PSN + OHS + SN; 2 sec pause in bottom, linear

2)5x1 PUSH PRESS + BTN SP/JK + SP/JK; 5 sec pause in split; linear

3)5x3 DIP SQUAT @ 100% of JK


WOD

12 AMRAP

10 BACKSQUAT @ 185/115

12 SA KB PUSH PRESS (6/6) @53/35

*backsquats must be taken from ground

0 Comments

11.21.2014

11/21/2014

0 Comments

 
Picture
HAPPY MAX OUT FRIDAY!

With Mustache Bash right around the corner, let's see where you're at.

MAX OUT
20 MINUTES
100' MAX WEIGHT YOKE CARRY
-load max weight onto yoke and carry 50', drop, and immediately pick up and carry back 50'.
-the drop as turn around must be completed in 5 sec or you are done.
-no drops allowed other than at turn around

WOD
"ADRIAN"
7 ROUNDS FOR TIME
3x Forward rolls
5x Wall climbs
7x Toes to bar
9x Box jumps (30 inch)



U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

*forward rolls??? Yes. Forward rolls. The forward roll has a tremendous number of applications outside of the gym. In a forward fall most people will sprawl. Practicing and getting completely comfortable with a forward roll will change this reaction. In a forward fall rolling out will greatly reduce impact and allow for a continuation of movement getting you to your feet with little or no interruption. Just performing the forward roll improves kinesthetic awareness, and engages a large number of muscle groups.


0 Comments

11.20.2014

11/19/2014

0 Comments

 
Picture
THE MUSTACHE BASH IS ONLY 10 DAYS AWAY!!!!  HOPE YOU'RE ALL READY TO LIFT SOME WEIGHT!!

IF YOU HAVEN'T DONE SO ALREADY, SIGN UP OR SAVE THE DATE AND SHOW UP.

DETAILS CAN BE FOUND HERE:


http://www.apachecrossfit.com/eventsseminars.html

WARMUP
50' OF
Knee pull
Quad stretch
Toe pull
High kick
Lateral lunge
Banded hip walk
10 scorpion
10 band pull-aparts



FITNESS

1)5X3 CONSECUTIVE BROAD JUMPS (JUMP FOR DISTANCE AND FOCUS ON SEAMLESS TRANSITION)
2)5X3 HANG POWER SNATCH
3A)5X10 BALL SLAMS
3B)10 RING PLANK ARM CIRCLES (BOTH SIDES AT SAME TIME, 10 SMALL CIRCLES OUT, 10 IN)


PERFORMANCE
1)6X1 SNATCH
2)6X1 CLEAN AND JERK
3A)3X8 PLYO PUSHUP
3B)3X6 WIDE GRIP PULLUP


WOD
7 RFT
5 KB THRUSTERS (L) @ 53/35
5 KB THRUSTERS (R) @ 53/35
7 HAND RELEASE PUSHUPS
9 BOX JUMPS @ 24/20
0 Comments

11.19.2014

11/19/2014

0 Comments

 
WARMUP
50 TRUNK TWIST W/ PVC
50 SIDE BENDS WITH PVC
15 SQUAT
50' WALKING LUNGE
50' REVERSE WALKING LUNGE
15 FRONT PLATE RAISE
10 SA PLATE PRESS
2:00 BANDED HIP FLEXOR

FITNESS & PERFORMANCE
1)10X3 BACK SQUAT @ 70

WOD
FOR TIME
21-15-9
DEADLIFT/TOES TO BAR @ 135/95
50 DOUBLE UNDERS
21-15-9
PUSH PRESS/PULLUPS @ 95/65
50 DOUBLE UNDERS
21-15-9
POWER SNATCH/PLANK UPS @ 75/55

0 Comments

11.18.2014

11/18/2014

0 Comments

 
WARMUP
WITH AN EMPTY BARBELL
5:00 MINUTES CLEAN PROGRESSIONS
2:00 LAX MASH FOR RANGE OF MOTION LIMITATIONS

FITNESS
1)5X3 CLEAN&JERK 
2)3X5 FRONT SQUAT
3A)2X10 ALT KB SHOULDER PRESS
3B)2X10 1 ARM KB ROW

PERFORMANCE
1)CLEAN&JERK-TAKE 5 REPS TO GET TO 90, THEN 2X2 - 40
2)FRONT SQUAT - 3X3 @ 85 OF 1RM
3A) 2X10 ALT KB SHOULDER PRESS
3B) 2X8 KB RDL

WOD
5 ROUNDS
:60 TRAP BAR DEADLIFT @ +90/+50
:60 BOX JUMPS @ 30/24
:60 PULLUPS
:60 ROW FOR CAL
:60 WALL BALL @ 10'; 20/14
:60 REST
0 Comments

11.17.2014

11/17/2014

0 Comments

 
WARMUP
50':
Knee pull
Quad stretch
Toe pull
High kick
Lateral lunge
Banded hip walk

FITNESS
1)3X5 SQUAT (ADD 5 LBS)

2)3X5 PRESS (ADD 2.5 LBS)
3)3X10 BO BB ROW

SPEND REMAINING TIME WORKING ON DOUBLE UNDERS 

PERFORMANCE
1)6x1 SNATCH @ 70
2)3x5 BSQ @ 80
3a)3x10 BO BB ROW
3b)3x5 PP @ 70 of CJ

WOD
12 AMRAP
15 KB SWINGS
10 FSQ @ 185/115
*from the ground
*stick as close to weight as possible, that is your focus. It may hurt and may be a struggle, suck it up buttercup.
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