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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)
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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 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 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 WARM UP 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
12 AMRAP 10 BACKSQUAT @ 185/115 12 SA KB PUSH PRESS (6/6) @53/35 *backsquats must be taken from ground  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.  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 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 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 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. |
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