8-31-08 Make up Day

If you missed any of the lovely ladies this week now is the time to make it up.
Enjoy what looks to be a beautiful day. Rest is also a good thing for those of you who
have worked real hard all week.

Post make up WOD to comments.

8-30-08 Final Day of Benchmark WOD's GRACE

Day 6 of Benchmark WOD's

For time:
30 Clean and Jerks (135/85)

8-29-08 "Elizabeth"

Day 5 of Benchmark WOD's

21-15-9 for time of:
Squat Cleans (#135/#85)
Ring Dips

8-28-08 "Nancy"

Day 4 of Benchmark WOD's

5 rounds for time of:
15 Overhead squats (95/65)
400m run

8-27-08 "Fran"

Day 3 of Benchmark WOD's

One of the most feared workouts in CrossFit.

21-15-9 for time:
Thrusters (95/65)
Pull ups

8-26-08 "Fight Gone Bad"

Day 2 of Benchmark WOD's

3 rounds
1 minute at each exercise, add total reps

Push press
Box Jump
SDLHP
Wall Ball
Rower(cal)/Sub: Jump rope 1pt for 10 single jumps

8-25-08 "Cindy"

Day 1 of Benchmark WODS

AMRAP in 20 min of:
5 pull ups
10 push ups
15 air squats

8-24-08

Rest Day or Make up

For those of you Apex Crossfitters I would suggest this day to be a rest day regardless if you have missed the last few days. You will probably need it.

8/23/08

Kelly

5 rounds for time:

400 meters
30 Box Jumps (24")
30 Wall Balls (20# ball)

8-22-08

Card #2

Back Squat 5 x 5 x 5 x 5 x 5

Warm up prior to starting your first 5 reps. Increase weight each set of 5 reps and progress towards your max which should be attempted in fifth set if possible.

Post your weights to comments.

8-21-2008

For Time:
400 Air Squats

or

Make-up a wod you missed. Post times/scores to comments.

8-20-08

AMRAP in 20 min:

10 SDLHP
10 Rings Dips
10 Box Jumps

Post # of rounds completed to comments.

8-19-08 "Tabata Something Else"- Card #1

20 seconds of work, 10 seconds of rest for 4 minutes of each of the following: Pull-Ups, Push-Ups, Sit-Ups, Air Squats.
Post total number of reps to comments

Josh out for a WOD on his Mom's Huffy Beach Bike!

8-18-08 "CFT"

CrossFit Total

Back Squat 10x 8x 6x 4x 2x
Shoulder Press 5x 4x 3x 2x 1x
Deadlift 5x 4x 3x 2x 1x

Post weight attempts to comments.

8-17-08 Rest Day

Enjoy your day of rest. Take time today to look back at your CF Apex journey and to where is has brought you today. Whether you've been crossfitting for weeks or months, look back in the archives to pictures, personal times, and weights used for various wods. Reflect on your personal progress as well as those areas you would like to see more gains.

Go To that Happy Place

Ocean City, MD.

8-16-08 "5k"

Run a 5k (3.1 miles)
Post times to comments...try not to get lost (mapmyrun.com) :)

8-15-08 "Ninja"

12PM Group after the Ninja
AMRAP in 20min:

200m run
21 Sit-ups
15 SDLHP (95/65)
9 Push-ups












Alex (16), Leader from 12pm Group, Jodie took the overall best score!

8-14-08 "Barbie"

5 rounds
Time each individual round, Rest 2 min between rounds

150m Sprint
10 Walking Lunges
20 Butterfly Sit-ups
30 Double Unders (90 Single JR)

Quote of the Day
"Tanya go run around the track and see if you can find my ovaries"
Anonymous

8-13-08

5 rounds for time of:

15 Deadlifts
12 Hang power clean
9 Front squats
6 Push jerks

M-95, F-65

8-12-08 "Man makers"

21-15-9 for time:

Manmakers (25/15)
KTE
Deadlifts (185/115)
Box jumps

8-11-08

8 of Clubs being played
4 rounds for time:

400m run
50 air squats

8-10-08

5 rounds for time:

9 Squat cleans (155/105)
3 15ft Rope climb ascents (no legs)

8-9-08 "Badger"

The day we've all been waiting for. BADGER
Card #2

3 round for time of:

30 Squat cleans (95/65)
30 Pull ups
800m run

8-8-08 "CFT on the Clock"

4 rounds: 1 min of work, 2 min of rest


Back squat (185/115)
Shoulder Press (95/65)
Deadlift (225/135)
Rest

Record max reps.

8-7-08 "Bottom to Bottom"

Card #1




8 Rounds of tabata air squats:
20 seconds of work, 10 seconds of rest
Rest must be done in the bottom of the
air squat. Score is the lowest number of reps
in any given round.

8-6-08

4 rounds for time:

400m run
20 Thrusters 45#
20 SDLHP 45#

Here is a little reminder of our Badger card that is in PLAY!

8-5-08

AMRAP in 20 min of:

200m run
21 sit-ups
15 ring rows
9 push press (115/75)

8-4-08 "15m of Hell"

10min AMRAP of:

15m overhead carry
5 squat cleans
15m walking lunges
5 squat cleans

*Bar is used on each of the exercises. Lunges place bar on back.
M-95#, F-65#

8-3-08

REST DAY

8-2-08

3 rounds for time of:

800m runs
21 pull-ups
21 kettlebell swings (53/35)
21 thrusters (95/65)

8-1-08 "6 of Diamonds"

For time:

50 Wall ball (15#)
40 Double Unders (120 Single)
30 Kettlebell Swings (55/35)
20 Steps (Single arm Db 20#, 10 steps ea. leg)
10 Box jumps 24"