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TODAY'S WORKOUT

11.30.2015

11/30/2015

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WARMUP
3:00 INDOOR JOG
THE STANDARD

WOD
3 ROUNDS
10 HANG CLEAN @ 50% 1RM
2:00 AIRDYNE/ROW/DU
REST 2:00

3:00 INTERMISSION 

3 ROUNDS
8 FSQ @ 50-60% 1RM
2:00 FLYING BURPEE 
REST 2:00

3:00 INTERMISSION
​
3 ROUNDS
8 PULL-UPS (STRICT)
8 PUSH-UPS
8 KTE
8 SIT-UP
8 KB/DB PUSH PRESS
REST 1:00

5:00 FLR
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11.28.2015

11/28/2015

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WARMUP
400M RUN
8 ROUNDS
:30 ON/:30 OFF
FROG JUMPS

LIFT
WORK UP TO 3RM FLOOR PRESS
THEN
1XMAX REPS AT 50%

WOD
FOR TIME WITH PARTNER
100 WALL BALLS
1000M ROW
100 BURPEES
1000M ROW
100 WALL BALLS
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11.26.2015

11/26/2015

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HAPPY THANKSGIVING!!!  

​
THANK YOU ALL FOR BEING PART OF THE APACHE CROSSFIT FAMILY AND MAKING APACHE WHAT IT IS!!  
ENJOY THE DAY!!

WARM UP
50 TURKEY JACKS
5 MINUTE PARTNER AMRAP
GOBBLER SQUATS
TURKEY WALKS

LIFT
WITH A PARTNER
"GRACE"
FOR TIME 
50 C&J (135/95)

WOD
FOR TIME:
5 ROUNDS
5 PULLUPS
10 PUSHUPS
15 SQUATS

then
4 ROUNDS
200M RUN
20 PLATE OVERHEAD ALT LUNGE @ 45/25

then
3 ROUNDS
20 MED BALL CLEANS @ 20/14
10 HANDSTAND PUSHUPS

then
2 ROUNDS
15 BOX JUMP @ 24/20
15 WALL BALL @20/14

then

50 BURPEES
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11.25.2015

11/25/2015

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WARMUP
ONE

FITNESS
1)FRONT SQUAT 3X5 (ADD 5 LBS)
2)POWER SNATCH 5X3

3 ROUNDS NOT FOR TIME
10 BROAD JUMPS
10 HOLLOW ROCKS
2 MINUTES DOUBLE UNDER PRACTICE

PERFORMANCE
1-3 EMOM JERK @ 70, 75, 80
2-PUSH PRESS @ 70/5X5
3A-3X10 SUPERMAN
3B-3X10 REVERSE CRUNCHES
3C-3X10 GLUTE BRIDGES

WOD
10 AMRAP
3 PUSH PRESS @ 115/85
5 BURPEES OVER BARBELL
7 SUMO DEADLIFT HIGH-PULL @115/85
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11.24.2015

11/24/2015

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WARMUP
2 RDS
100 JACKS
50 MTN CLM
25 SQ
10 RUSSIAN BABY MKRS

FITNESS
1)DEADLIFT 5RM (ADD 5-10 LBS)
2)DEADLIFT 1XMAX @ 60% OF ABOVE 

3 ROUNDS
WITH A PARTNER, EACH DOES 3 ROUNDS, DO 1, REST 1 WHILE OTHER WORKS
5 MANUAL RESISTANCE HAMSTRINGS 
WHEELBARROW WALK LENGTH OF GYM (STAY TIGHT AND MAKE SURE TO SQUEEZE PARTNER WITH LEGS)

PERFORMANCE
1-ZERCHER SQUAT @ 40/2x6
2A-DEADLIFT @ 60/2x5; OFF 45# Plate
2B-REVERSE SLED DRAG 200'x5
3A-2x25 BAND PULL-APARTS
3B-2xME TTB
​
WOD
4RFT
5 STRICT PULL-UP
10 KB FT RACK LUNGE
20 KB SWING
40 DU
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11.23.2015

11/23/2015

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WARMUP
THE STANDARD

FITNESS
1-4x10 SA KB BENCH PRESS
2-4x15 KB SWING 
3A)4x:60 FLR
3B)4x50' FORWARD & 50' BACKWARD DB LUNGE
​
PERFORMANCE
1-3 EMOM SNATCH @ 70%, 75%, 80%
(3 MINUTES AT 70, 3 @ 75, 3@80)
2-SNATCH PULL@85%x3x3
3-BSQ@70%x5x3

WOD
EVERY :15 FOR 3:00
5-7 PUSH-UPS
THEN
EVERY :15 FOR 3:00
5-7 PRESS @ 45
THEN
EVERY :15 FOR 3:00
5-7 BB CURL @ 45
THEN
EVERY :15 FOR 3:00
5-7 OHS @ 45
THEN
EVERY :15 FOR 3:00
5-7 REVERSE CURL @ 45
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11.20.2015

11/20/2015

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WARMUP
AWL
​
MAX-OUT
MAX REP BACK SQUAT @ 155/105
MAX REP DL @ 225/155
*ONCE BAR UNRACKED OR LIFTED, SET STARTS
*REST 5 BETWEEN 

WOD
10 AMRAP
10 THRUSTER AT 95/65
5 BURPEE OVER BARBELL
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11.19.2015

11/19/2015

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WARMUP
3xJW
10xSTRADDLE TOE TOUCH
10xOVERHEAD LYING LEG RAISE

FITNESS
1)SQUAT 3X5 (ADD 5 LBS)
2A)5X8 1 ARM KB CLEAN AND JERK (8 EACH SIDE)
2B)5X20 BANDED GOOD MORNINGS 


PERFORMANCE
1-5X1 COMPLEX ; PRESS/PP/PJ/SPJK
2a)3X5 TOES TO BAR + :15 HANGING L-SIT
2b)3X:30 HOLLOW ROCK TO SUPERMAN
3a)3X10 SA DB HIGH PULL
3b)3X5 DB VERTICAL JUMP
​

WOD
3RFT
15 OHS @ 135/95
100' WAITER WALK
15 RING DIPS
Ring Ready Part I

Check out Ring Ready - a little two-parter to help your ring muscle ups and dips.

Posted by Mobility Wod on Wednesday, November 18, 2015
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11.18.2015

11/18/2015

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WARMUP
ONE

FITNESS
1)3X5 FRONT SQUAT
2)5X5 POWER CLEAN & JERK
3A)3XMAX HANG FROM PULL UP BAR
3B)3X:30 GOBLET SQUAT STATIC HOLD (53/35)
3C)3X10 RING CIRCLES


PERFORMANCE
1-POWER CLEAN @ 65/2x5
2-POWER JERK @ 65/2x5
3-SLDL - 3x5
​

WOD
@95/65
4x:15/:15 SNATCH @ 115/85
4x:15/:15 CLEAN & JERK @ 115/85
4x:15/:15 LEGLESS ROPE CLIMBS
4x:15/:15 SDHP @ 115/85


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11.17.2015

11/17/2015

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WARMUP
2 RDS
100 JACKS
50 MTN CLM
25 SQ
10 RUSSIAN BABY MKRS

FITNESS
1)PRESS 3X5 
2)PUSH PRESS 3RM
3)3-4 ROUNDS
:30 LEG RAISES
:30 HS HOLD
2:00 DOUBLE UNDER PRACTICE

PERFORMANCE
1-4x10 SNATCH GRIP DL
2A)4x:10+1 HANDSTAND HOLD + NEGATIVE HANDSTAND PUSH-UP
2B)4x:10+1 FLEX ARM HANG + NEGATIVE PULL-UP 
3C)2x20 GOOD MORNING @ 25%
3B)2x20 BB GLUTE BRIDGE

WOD
12 AMRAP
12 RKB @ AHAP
24 DOUBLE UNDERS
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