7-31-08 10k run

Take yourself for a run today. It's hot so plan on drinking lots of fluids!

(that's 6.2 miles in case you just wondered)

7-30-08 "DL/Burpee"

Tabata
Deadlift(225/185)
Burpee

4 rounds of:
4 tabata sets and 30 sec of rest
B, DL, B, DL, Rest x4
16 Total work intervals

Record total reps.

*Tabata set = 20 sec of work and 10 sec of rest

7-29-08 "Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

7-28-08 "7 of Hearts"

Our First Card will be played today.

For time:
10 Cleans, 200m run
9 Cleans, 200m run
8 Cleans, 200m run
etc...until you get to

1 Clean, 200m run

Power Cleans with 95#/65#

7-27-08 REST DAY

Here are our APEX mascots.

7-26-08 "Cindy"

AMRAP in 20min of:

5 Pull ups
10 Push ups
15 Air squats

7-25-08 "Linda"

Linda (aka Three Bars of Death)

Reps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:

Deadlift (1.5 x Bodyweight)
Sq. Clean (0.75 Bodyweight)
Bench Press (Bodyweight)

Yes it sucks. Have fun.

Oh, did I mention it is for time? For time.

7-24-08

4 - 800m runs

Time each run individually.
Rest about 3 min between runs.

7-23-08 "2min defense"

2 rounds

5x of:
1 power clean
3 squat cleans
2 push jerks
75m sprint

(M-135,F-85)
Rest 2min between Rd 1 and Rd 2

*Time each round

7-22-08

5 rds for time:

25 Double unders or 75 single jumps
25 Lunges
25 Sit-ups
25 Ring rows

7-21-08 "Grace"

For time:
30 clean and jerks
M:135lb
F: 85lb

7-20-08 "Chelsea"

1 Round each minute on the minute for 30 minutes

5 pull-ups
10 push-ups
15 air squats

7-19-08 "Rookie v. Veteran"

5 rounds for time of:

7 Pull-ups
7 Thrusters 95lbs
7 Ring dips
7 Burpees

Scrappy and Fran meet for the first time.

7-18-08

As many rounds in 20 min:

15 Push ups
12 Ring Dips
9 Push press 115lb

7-17-08 "Fran"

21-15-9 For time of:

Thrusters (M95, F65)
Pull ups

7-16-08 "Tabata Something Else"

20 seconds on 10 seconds of rest for 8 rounds of each:

Pull-Ups
Push-Ups
Sit-Ups
Air Squats

Post total number of reps for each of the 4 exercises.

7-15-08 "Feliciani"

For time:
400m run
15 squat clean(155/105)
400m run
15 wall ball sit-ups
400m run
15 Deadlifts (275/185)
400m run
15 handstand push-ups

7-14-08 "300 Spartan"

For time:

25 pull-ups
50 deadlifts (135/95)
50 push ups
50 box jumps
50 floor wipers
50 kettlebell or dumbell clean and jerks (25 ea arm) (35/20)
25 pull-ups

7-13-08 Wallenpaupack WOD

Watch it in action.
21-15-9 for time of:
30m swim
Air squats
30m swim
Burpees

7-12-08

For time:
400m run
21 kettlebell swings
21 box jumps
21 push ups
400m run
15 kettlebell swings
15 box jumps
15 push ups
400m run
9 kettlebell swings
9 box jumps
9 push ups
400m run

7-11-08

5 rounds for time of:
30 double unders
20 kettlebell swings 24k
10 manmakers

7-10-08 5K

Run a 5K for time.

7-9-08 "Angie"

Complete each set before moving on to the next of:

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

for time

Tanya at The CROSSFIT GAMES

TANYA IN THE FINALS

Home to the the 2nd Fittest Female in the World!!!

FINAL WOD
30 Clean and Jerks for time
100lbs

The top five finalists are all in lined up in the front. Gillian is to Tanya's right and Jolie is to the right of Gillian. Coming into this event Gillian was in 1st by 3 sec. to Tanya.

Starting of the C&J's

Final few Reps for Tanya

7-8-08 Rest Day

CROSSFIT APEX

Home to the the 2nd Fittest Female in the World!!!

Great job this weekend Tanya!

7-7-08 Deadlift Burpee

5 rounds for time of:
5 Deadlifts BW
10 Burpees

7-6-08 "Gracie"

30 Reps for time
135lb Clean and Jerk.
From the floor to overhead.
Anyway you can.

3 2 1 GO!

7-5-08 Park Circuit

Group will complete Franconia Park Circuit for time.

7-4-08 Rest Day

Travel Day is here! Apex is headed out to Cali. Wish us Luck. We will do our best to try and keep you updated. I am sure Crossfit.com, crossfit games web page will keep things posted so keep looking. See you when we get back!

Enjoy your Fourth of July, Don't Drink too many Carbs or should I say grab a beer and a piece of beef jerky:) 3-2-1-Out!

7-3-08

Five rounds for time of:

Deadlift, 15 reps
Hang power clean, 12 reps
Front Squat, 9 reps
Push Jerk, 6 reps

Post wt and times.

7-2-08 "Fight Gone Bad"

FGB Tabata
8( rounds:20sec of work-10sec of rest)

Wall ball
Sumo Deadlift High Pull (75/55)
Box Jumps
Push Press (75/55)

*Record total reps for all exercises